A few weeks ago, I woke up to an all-too-familiar notification: “Screen time” glowed on my device. As the phone registered my Face ID, my screen time analytics were revealed. I had managed to average around seven hours a day of screen time, meaning I spent 49 hours a week on my phone, 49 hours I could never get back. I felt embarrassed; I had officially become a “screen-ager”. In that moment, I decided to do everything in my power to minimize the amount of time I spend on my phone.
In 2022, Wilfrid Laurier University in Ontario, Canada, published an article arguing for the correlation between excessive phone use and Alzheimer’s disease. They hypothesize that “chronic sensory stimulation via screen time…affects brain development, increasing the risk of cognitive, emotional, and behavioral disorders and adolescence in young adults”. They further argue that the effects of chronic screen use mimic the symptoms of mild cognitive impairment. Mild cognitive impairment is a major indicator of early-stage dementia in adults. This article is one of many that show proof of a correlation between mental deterioration and phone usage. In an attempt to counteract the risks imposed by excessive phone use, I set a goal to swap my phone addiction for a hobby. Anytime I have the desire to reach for my phone and scroll mindlessly, I instead direct my focus towards an activity that stimulates my mind and body.
I started by setting a goal to read at least one chapter a day. I took the time to go to the library and deliberately picked a book I knew I would desire to read and actively enjoy. I keep the novel at my bedside, on my desk, or in my backpack, so that anytime i am tempted to rot on my phone, i can quickly pick up the book and start reading. The mission to read one chapter a day helps to create a motive to read and a sense of fulfillment when completed. Depending on the book of choice, picking up this habit could lead to reading a complete book in about a week or two.
When I finish my classes for the day, I head back to my dorm and lie in bed scrolling mindlessly on my phone. Not only is this an unhealthy habit physically, but it’s also mentally taxing. Spending more time in bed during the day leads to trouble sleeping at night. I switched out this daily habit with working out. I enjoy going to the gym and lifting weights to relieve stress and build muscle, but working out doesn’t have to be so intense. Going for a walk outside or doing some calm yoga is also a wonderful option. It gives the mind a break from the day while strengthening your body.
When I’ve had a long day sometimes I don’t have the energy to use my brain or body, in those moments my phone is what I need. Instead of scrolling on TikTok or Reels I try and enjoy more long form content. I find a YouTube video or watch a TV show in replacement of short term videos. Engaging with longer videos is known to help with focus and patients which things like TikToks deplete.
This habit is one I have not fully developed. Phones are a part of our daily lives and culture, and it’s not something you can just throw away. My goal isn’t to be perfect and never use my phone again, but I try to manage my screen time wisely and be as diligent as possible in not scrolling aimlessly through social media. This habit has improved my well-being drastically, and maybe it will do the same for you.