We have access to more information than any generation before us. Nearly all of human knowledge is at our fingertips, twenty-four hours a day. But whether you want to find a new recipe, watch a viral video, or stay informed about current events, you need a screen.

For many people, screens have become an essential part of how we do things. We’re surrounded by them – in our pockets, our offices, our living rooms, bedrooms, and even on our wrists. We can decide, however, how much time we spend on them. Limiting screen time has been shown to improve our mood and help us engage with the people and activities that matter most.

Ways to Manage Screen Time

We’ve made a habit at looking at our phones. Anytime we’re not having conversations, we’re gaming or scrolling through social media. Sometimes we need a little quiet time. That’s when we’re at our most creative.

Here are some tips for reducing the amount of time you spend on your device.

• Manage news consumption — We are constantly bombarded with news. While it’s important to stay informed, we don’t need to know everything every second. It’s OK to pause the 24-hour news cycle.
• Turn off notifications — Do you really need to know that someone posted a vacation photo or a picture of their meal? Keep track of appointments, but the social media updates can go.
• Stay focused — If you’re looking at your phone while watching TV or worse, spending time with someone, what does that say about what you’re doing? Maybe you need to find another activity or reexamine how you conduct relationships.
• Just eat — Mealtime should be for meals. You should savor your food. Pay attention to the conversations you’re having and notice when you’re getting full. When eating at home, make it a rule to put away your screens.
• Set screen-free times and zones at home — It’s a good idea not to look at screens right before bed. It makes it hard to fall asleep because of the light given off by your devices. So, don’t look for at least half an hour before bedtime. See if you can make that last longer. Also designate certain parts of the house or apartment as screen-free.
• Find screen alternatives — Go for a walk, meditate, read a book, sit outside, or find another activity that doesn’t involve looking at your device. Sitting in silence with your thoughts gives you an opportunity to process and reflect on your day.

Benefits of Less Screen Time

Prying yourself free of your device gives you the opportunity to do different things. Here are five benefits to less screen time.

1. Improve physical health — Putting down the phone and turning off the TV give you a chance to move. Movement can help prevent obesity and conditions related to excess weight. You’ll have more time to exercise and play. You can also get better sleep with less screen time.
2. Discover new things — You live in Southern California where there’s always something to do. Get out and explore what’s around you. It also gives you the opportunity to try new hobbies.
3. Connect socially — Face-to-face connections are vital to making ourselves and others feel cared for. We show our children and loved ones what’s truly important when we put our phones down and spend time with them.
4. Boost your mood — Time spent on a screen makes it easier to withdraw and become depressed. Once you’re off the phone, you’re more inclined to engage socially with others. It can also help to eliminate feelings of anxiety and depression.
5. Build community — With the phone out of your hand you can build stronger connections with:

• Family
• Friends
• Neighbors
• Coworkers

Mental Health Is Part of Your Health

AltaMed is here for you, and we’re committed to your mental and physical well-being. To learn more about AltaMed behavioral health services, call 855-425-1777.