This article is written by a student writer from the Her Campus at UCD chapter.
As college students, we are accustomed to spending a significant amount of time each day in front of our computers. In addition, the global COVID-19 pandemic has restricted our day-to-day schedules and as a result, we are spending even more time exposed to screens. According to the CDC, youth ages 15 to 18 spend an average of 7.5 hours a day in front of screens and using media. This statistic refers to media exposure prior to the pandemic, and while the research is still mixed, it can definitely be concluded that since the start of the pandemic, the average adult spends the majority of their waking hours in front of a screen (be it a computer, smartphone, or entertainment device).
If prolonged media exposure was an issue before the pandemic, the need to combat screen time has only been amplified since. In my experience, sticking to a few simple ground rules really helps to limit screen exposure. While the list is endless, a few different ways to unplug include:
1. Going for a walk, run, or bike ride once a day
2. Scheduling no screen time:
One hour before bedtime
One hour after waking up
At meal times
3. Using the “Do Not Disturb” function to lessen distractions
Going outside or spending time in nature is both one of the best and one of the easiest ways to ensure our mental and physical wellbeing. Luckily, spending time in nature is also one of the safest ways to take breaks from the media amid the pandemic, as long as you make a conscious effort to follow local public health guidelines.
These days, it seems like everyone tracks just about every aspect of their lives. We track our sleep cycles, hours spent studying, caffeine intake, and countless other routines. Tracking these habits definitely has some positive implications, and while I’m not the most avid tracker in every aspect of my life, I do find that I am more conscious of my habits when I decide to keep track of them. As such, there’s no reason why we shouldn’t also start tracking our time spent outside. The 1000 Hours Outside movement aims to motivate and inspire people of all ages to commit to spending one thousand waking hours outside, in whatever capacity they see fit. Their website provides free trackers that you can download and fill out as you go along.
While much of our exposure to screens is both necessary and unavoidable, there are many instances in which I find myself unconsciously or habitually reaching for my phone. In these moments, I try to catch myself and fill my time with alternative sources of entertainment. We sometimes resort to scrolling aimlessly in transitional periods, or when we need a break from whatever task is currently at hand. In moments like these, I’ve taken it upon myself to instead read a chapter in a book, fill out a Sudoku puzzle, or listen to a podcast or music. While the latter two still involve technology, they don’t require active screen consumption like watching a video or scrolling through social media does.
Overall, the most important aspect of reducing your screen time is becoming aware of your own habits. The key is analyzing when and why you turn to screens and identifying ways to replace this time with another activity. One of my favorite ways to reduce my screen exposure by far is making a point to go outside for at least one hour every day or spend at least an average of 7-10 hours outside every week. While this might not be for everyone, it’s vital to figure out which alternatives work best for you and start with a small goal. It has become common knowledge that habits are formed through repetition, and what we spend our time doing every day both forms our reality and determines our perceptions. In this sense, starting small with a goal to go outside once a day and replace unnecessary screen time with other activities can have a profound impact on your mental and physical health and wellbeing.
Chantal is a junior at UC Davis, where she is pursuing a BA in Communication and Art History. She is half-German and spends most of her breaks in Hamburg, Germany, her second home. Along with writing, her passions include photography, travel, and sustainability. In her free time you'll find her training for a marathon or trying out a new vegan recipe.
