Overview
When we get likes, comments, or other good reactions online, it can make us feel happy. Over time, our brains may start to link those notifications with feeling good. That can lead to using social media more often—sometimes without even thinking about it. Not everything online feels good all the time. Getting no response or seeing negative comments can hurt. It might leave us feeling down, left out, or stressed. We can get stuck in habits like mindless scrolling, checking our phones over and over, or comparing ourselves to what we see online. These habits can affect our mood, stress levels, and even our sleep.
Tips for Everyone
Finding balance with technology can help you feel better, think more clearly, and stay connected in healthy ways. Here are some tips for using digital media in ways that support your mental wellness.
- Know your “why”
- Understand why you’re using digital media. Are you bored? Feeling stressed? Avoiding something? If it’s taking time from activities that you enjoy or causing unhealthy situations, it might be time for a change, even if small.
- Manage notifications
- Look at the notifications settings on your device to manage how your apps notify you. Limiting notifications that you receive can help prevent you from feeling overwhelmed.
- Take a break
- It can be a helpful way to reset and reconnect with other aspects of your life. Here are different ways to take a break.
- Set a timer to limit scrolling. Slowly cut down the time you spend on social media every day until you get used to having less time online.
- Create a digital media schedule for day-to-day use. Schedule time in your calendar for digital media use only. This could be 20 minutes before class or work starts. It’s important to be realistic with this schedule.
- Use apps to help you manage your screen time. Screen time apps allow you to see where your time is going every day and to make changes for yourself.
- Try deleting apps that you aren’t using or don’t make you feel good. You're deciding what has space in your life, and it puts you back in charge. This can feel empowering.
- It can be a helpful way to reset and reconnect with other aspects of your life. Here are different ways to take a break.
- Talk about concerns
- If something online bothers you, talk to someone you trust. You don’t have to deal with it alone. If you need more support, there are resources to help.
- Choose content that supports you
- It’s okay to unfollow certain people or pages make you feel stressed or judged. Instead, try following pages that help you feel calm, encouraged, or understood. This video from the American Academy of Pediatrics is a helpful example on how you can curate your feed.
Digital Media Safety and Privacy
Staying safe online is an important part of digital wellness. Here are some tips to help protect your privacy and keep your information safe.
- Keep your info private
- Create unique usernames: Make sure usernames don't include personal information. When signing up for a new site, consider creating a new account instead of linking to an old one to keep your info private.
- Use privacy settings: Avoid sharing your location and other data, when possible, to protect your privacy.
- Reject cookies: Internet cookies can track what you do online. They may help you remember passwords or items in your shopping cart, but they can also collect personal information. Many websites have an “allow cookies” button when first visiting. Review the information that the site collects before agreeing to it.
- Protect yourself from online exploitation.
- Protect your devices
- Use safe browsers and search engines: Stick to browsers and search engines that protect your information. Look for web links that start with "https" to know it's secure. Consider using an antivirus software for extra safety.
- Be cautious with downloads: Watch out for dangerous downloads or links. Look for more information before clicking on a link. You can download an ad blocker to stop unwanted ads from popping up on your screen.
- Use trusted sites: Get information straight from reliable websites or apps. This helps you know that you're reading true information. Stick to trusted sites and don’t click on links unless you know they’re safe.
- Create strong passwords
- This can help protect your personal information from hackers and cyber threats. Weak passwords are easy to guess, which puts your sensitive data at risk. Here are some quick tips to create a strong password:
- Make it long and unique
- Try to avoid using common words
- Change passwords often
- Enable two factor authentication
- Store securely and consider using a password manager
- This can help protect your personal information from hackers and cyber threats. Weak passwords are easy to guess, which puts your sensitive data at risk. Here are some quick tips to create a strong password:
Continue Your Wellness Journey
Finding balance with digital media takes time. By paying attention to how technology affects your well-being, you can make choices that support your mental health. Small steps, like setting boundaries or choosing uplifting content, can make a big difference.