The mood-boosting power of less screen time

Digital devices are a big part of life. Most of us rely on them for work, remembering events and appointments, connecting with loved ones, and even ordering household essentials.  

This technology is often a force for good that can enhance daily life. But it’s important to find a healthy balance between the digital world and the real world.  

Research suggests that all this screen time is negatively impacting our mental health. It can mess with the quality of people’s sleep, make it hard to concentrate at work, and increase the risk of developing conditions like anxiety and depression.  

The time spent in front of a screen also replaces time that might otherwise be spent playing and being active. And that time is so important: Movement has been shown to lighten people’s moods, improve self-esteem and cognitive function, and protect against depression and anxiety.

And while it’s not necessary (or even possible) to avoid screens entirely, setting aside time each day to unplug can have major benefits. “Research shows that when people spend time in nature without their devices, they feel less stressed and more creative, have improved moods, and sleep better,” says Meghan Owenz, Ph.D., author of Spoiled Right: Delaying Screens and Giving Children What They Really Need.  

That time spent in nature can be as simple as taking a walk in the park during your lunch break rather than checking your phone while you eat. Here are other ways to set up digital boundaries, so you can rest your eyes and recharge.

1. Be a model of healthy screen use

Parents and grandparents who limit screen time, both for themselves and the children they care for, can expect closer connections among family members. “A growing body of research shows that parents are really distracted by their digital devices when they are with their children,” says Owenz. “This distraction causes children to do more to bid for parents’ attention, including acting out.”

So, aim to create boundaries around your own device use and limit phone interruptions during family time, suggests Owenz. It’ll make it easier to connect with your child, who is likely to follow your lead. And that connection may lead to better behavior. Some ideas you can try:

• Take regular breaks (at least every 30 minutes) to move your body and stretch  
• Block out specific hours each day that are free of screens
• Keep screens out of the bedroom
• Spend time every day outside

2. Create a plan

Along those lines, the American Academy of Pediatrics suggests creating a family media plan as a household. The first step is being aware of how each family member uses media, then creating goals and rules that meet your family’s values.  

You might decide to designate screen-free zones, off-limits times, device curfews, and distinctions between “fun” screen use and work. You could also try downloading a “detach app” that allows you to block out certain apps (say, email or Facebook) at certain times of the day. That way, you can stick to your plan and be mindful about the content you’re consuming online.

3. Keep your hands busy

For many of us, our phones are our pocket partners that travel with us wherever we go. This can sometimes make going offline difficult. To reduce the urge to check your phone, try to occupy yourself with nondigital entertainment. You might opt for reading a book, knitting, or coloring. Even holding a fidget tool while you work can help reduce the urge to reach for your device.

4. Foster face-to-face relationships

So many of our interactions these days are virtual. It’s true that technology like video chat and email makes it easier to stay in touch with long-distance loved ones. Still, digital relationships aren’t a replacement for the real deal, says the American Psychological Association. The organization suggests making time to nurture in-person bonds. That could mean starting a family garden, playing board games with friends, or finding hands-on hobbies that get each of you excited to put down the screens and have some IRL (in real life) fun.

There’s nothing wrong with taking advantage of technology’s many benefits. But taking time to unplug can bring about its own positive effects.