How To Mindfully Reduce Your Screentime And Create Healthy Boundaries With Your Digital Devices
- Brainz Magazine
- Jan 14, 2025
- 5 min read
Written by Dr. Rachel Beanland, Physician Coach
Rachel Beanland, MD understands the complexities of finding purpose and meaning in life. She is the founder of Resilience Physician Coaching, supporting doctors to create unique career paths using mindfulness and positive psychology.
A digital detox might seem daunting, but it is possible and can sometimes be just the right thing to help you take a break from digital devices or time online. Being more mindful, however, of how, when, and why you use social media platforms and consume digital content can lead to a healthier relationship with your smartphone and other devices. This intentional approach may even help you avoid the need for a digital detox in the future.
In today’s world of online connections and smartphones, we are always just a tap away from being connected to something or someone. While having answers at our fingertips and the ability to track everything we do clearly offer benefits, there is also the downside of endless scrolling, which can create a constant craving for the next dopamine hit. Most of us would agree that we could improve our relationship with technology and would love to find a way to be part of that world without allowing it to control our lives.
We have all experienced the feeling of endlessly scrolling through our short feed to find, only to find that we have lost track of time and have little idea of the content we’ve consumed. While a digital detox, completely stepping away from screens and devices can provide a much-needed break, it isn’t always practical for extended periods, especially if you rely on your smartphone or social media for work or to run your own online business. The key is to find a way to use devices and social platforms in an engaging manner without falling into harmful habits. So, how can mindfulness help you manage your screen time more effectively and create healthy boundaries with your devices?
1. Be mindful of your scrolling habits
Suppose you find yourself needing to visit social media platforms and want to indulge in an occasional mindless scroll. In that case, observing how much time you spend on these platforms is helpful. Fortunately, many tools are available to assist with this, such as Newsfeed Eradicator, which allows you to limit your time to a duration you find appropriate. You can also limit the number of minutes you spend using specific apps on your smartphone. While these methods may not eliminate excessive usage, they can help increase your awareness of your habits. By setting an end time for your scrolling sessions, you can avoid letting them become endless. Reflecting on your time on each app at the end of each working day or week can help you understand and acknowledge your behavior. This self-reflection lays the foundation for making the changes you desire.
2. Curate your feed with intention
Think about the people and the type of content you want to engage with online and through your devices. It can help to have a digital spring clean and don’t wait until spring. There is no better time to do it than now. Review your social media feeds and the channels you are subscribing to. Take a moment to remove any that evoke negative feelings or emotions. If you find specific content triggering, consider unfollowing the channel or turning off their notifications. Remember, you control what appears in your feed and the boundaries you create.
Before subscribing to a new channel or following a new connection, consider what value it will bring you and whether it will positively influence you. Many platforms provide prompts to help you determine if the content they suggest is appropriate. Use this feature to create and curate a feed that contributes positively to your self-image and outlook on the world. Additionally, consider removing any apps from your smartphone that you don’t use frequently or can access more efficiently on a laptop or desktop.
3. Be mindful of your needs
What are you looking for when you reach for your smartphone or open another app? It’s important to reflect on what drives you to pick up your device. By understanding your needs, you can break free from the subconscious habit of repeated checking or endless scrolling and instead engage in more fulfilling activities.
Consider what you might be looking for: human connection, a listening ear to solve a problem, a chance to exercise, some fresh air, or to plan a mini adventure. Next time you grab your smartphone to check for messages or updates, take a moment to pause and think about why you reached for it and what you truly need. Using a small prompt or writing down your thoughts at that specific time can help you be more mindful of the emotions driving your behavior.
4. Establish mindful rituals to begin and end your day
Try to minimize the likelihood of your phone being the first and last thing you interact with at the start and end of your day. Simple actions such as charging your phone away from your bedroom can help you resist the urge to check it. Leaving your phone outside your room will also help you sleep better. Even better, start to replace this subconscious activity with something more mindful and more positive, like spending a few minutes focusing on your breath, meditating, or journaling when you wake up or go to bed. This will help you create healthy boundaries around your device usage and find precious time to prioritize your needs. Send a message to yourself that other needs are more important than the needs of your smartphone.
If you want to improve your relationship with your smartphone and establish healthy boundaries around your devices, Healthy Boundary Mastery can help you reduce screen time and prioritize your needs. Join us for this masterclass and start creating healthy boundaries today.
Read more from Dr. Rachel Beanland
Dr. Rachel Beanland, Physician Coach
Rachel Beanland, MD, is an accomplished public health doctor, physician coach, and mindfulness meditation teacher. Having successfully created her own flexible career so she can live a value-driven life, she has a strong affinity for evidence-based techniques to improve well-being and develop resilience. She is the founder of Resilience Physician Coaching, which supports doctors in mindfully creating unique and authentic career paths. Her mission is to help doctors do medicine differently and make a bigger impact in the world.
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