Photo by Ilan Dov via Uplash.

When your morning alarm jolts you awake, the most effortless response is to roll over, retrieve your smartphone and begin what my partner refers to as doomscrolling. Apparently, this term has become so popular that it has claimed its own entry in the Merriam Webster Dictionary—defined as spending “excessive time online scrolling through news or other content that makes one feel sad, anxious, angry, etc.” Sound familiar?

Last fall, I published an article to the Hilltop Monitor exploring the benefits of a digital detox. In that article, I noted some of the benefits I have taken from stepping away from my smartphone and relocating my time elsewhere. This has most notably changed my morning routine and my night routine, which previously revolved around the aforementioned habit of scrolling deeper into anxiety! Since writing my initial article, I have begun reading at night and running through a basic self-care routine each morning. In this article, I’ll be sharing the new habits I’ve formed and how they’ve improved my life.

Gratitude List

After making the choice to step further away from my smartphone, I have started each morning by creating a mental gratitude list. I aim to think of three unique things that I’m thankful for. This can be as simple as appreciating the nice weather when I see through the window that icy roads won’t affect my drive to school. Implementing this exercise has significantly improved my mood by shifting my attention towards positive thoughts that make me eager to navigate the day! 

Self-Love List

In a similar vein of positivity, I follow up my gratitude list with a compilation of three things I love about myself. I am to include one recent thought I’ve had, emotion I’ve felt and choice I’ve made. My therapist suggested this template after noticing I focus on skills, abilities and interests rather than intrinsic qualities when discussing what I love about myself. Taking this new approach to self-love has improved my self-esteem by not only highlighting my positive qualities, but encouraging me to reflect on what I don’t love and replacing it with something that I do. This has led to less insecurity and more confidence in my day-to-day life.

Thought-Reframing (CBT)

As a full-time student with a full-time job and a maxed out calendar, I tend to get overwhelmed. This can lead to burnout and feelings of discouragement or self-doubt. One approach I’ve taken is to start my morning by considering one dreaded task I’ll need to complete that day, then practicing thought-reframing to reflect on a more helpful way to view my situation. For example, “Today, I have to waste time going to the bank to deposit cash even though I barely have time to eat,” can be rephrased as “Today, I will choose to go to the bank to deposit money as an act of responsibility and independence.” This approach reminds me that I do not need to loathe my daily routine because I have the power to shape it. 

Pray (In Your Own Way)

Regardless of your religious affiliation (or lack thereof), the practice of prayer falls under a broad scope and can be implemented in a number of ways. I believe it can improve the life of anyone seeking change. Each morning, I recite prayers commonly highlighted in recovery programs, focusing on the importance of surrendering control—something I struggle with as someone who tries to anticipate every possible outcome and avoid the unwanted and unexpected. Doing so has helped relieve my anxiety by reminding myself that I am never truly in control. Instead, I should spend my energy focusing on what I can change without stressing myself out over things that I can’t.

Early Start on Daily Tasks

By the time I’ve completed the previous tasks, I’m now awake enough to achieve my first wins of the day! If you’re anything like me, your morning is completely loaded and you don’t have time to solve world peace before lunch time. This is why I aim to make my first wins of the day small and attainable. This includes making my bed, maintaining or improving the state of my room (even if it’s in a small way) and filling up my 64 oz. water bottle to ensure proper hydration throughout the day! 

Conclusion

Each of these practices allow me to better myself in ways that are meaningful but realistic—and as someone with far too much on my plate to keep it all in my brain, apps like Finch helped me stay organized and build these exercises into long term habits. I now have my morning routine memorized and can start my days with optimism and positivity without even needing the reminder! 

Starting each morning with a positive outlook has been a complete game-changer for my health and productivity. If nothing else, I hope these examples give you a few ideas of how you can gift your time back to yourself and practice self-care.

Do you know how much time you spend each day staring at a screen? If not, perhaps it could be worth it to go ahead and check. Earlier this year, I did just that and was shocked to learn I spent an average of 8 hours per day looking at a screen! 

Before this discovery, I had always thought of myself as a moderate user. Well, it turns out I am! On average, college students spend 8-10 hours per day on their smartphones. Each year, that adds up to a whopping 3,024 hours, which is equivalent to 126 days of non-stop phone use. 

By limiting my screen time using apps like Opal, which block certain apps at specified hours, I have taken note of many benefits. In no particular order, here are five reasons I plan a regular digital detox:

Improved Mental Health

Studies have shown a correlation between heavy social media use and anxiety, depression, loneliness and suicidal ideation. Taking a step away has allowed me to take control over my life and be mindful, intentional, and disciplined. Consequently, I feel a new sense of autonomy, gratitude and fulfillment. In practice, this has come in measures simple as getting out of bed sooner than I would scrolling through a news feed. It means redirecting my boredom towards projects, chores and activities that bring me fulfillment.

Higher Levels of Focus and Productivity 

Not only do phones pose a distraction when trying to work, but high intake of social media and other digital outlets can even lead to the development of a shorter attention span. Since beginning my digital detoxes, I’ve found that I get bored less easily and feel less inclined to reach into my pocket each day. I can now fully acknowledge the beautiful outdoor/palette coloring my walk to each class; from the bright green trees, to the cyan blue skies, to the red telephone booth outside of Brown Hall! 

Better Sleep and Physical Health

While many of us might think of late night phone use as a way to fall asleep to mindless content, phone use can actually interfere with our natural circadian rhythms by exposing us to bright lights prior to sleep. This can lead to a deficiency in melatonin and even cases of insomnia at bed time. In pursuit of a healthier sleep schedule, my digital detox involved disabling my “wind-down apps” like YouTube and TikTok near my bedtime. In doing so, I discovered that I am often much more tired by the end of the day than I ever would’ve realized. My long-time habit of phone time as a means of tuning out my thoughts before sleep was quite likely contributing to my overstimulation and lack of rest. 

Reconnection with Hobbies

Have you ever wanted to learn a new skill, or perhaps dust off an instrument you haven’t played since grade school? Just think about what skills you could develop each day with an extra 8-10 hours! As college students, we often feel pressed for time; yet we waste so much of it. While much of our time spent scrolling is likely in passing, cutting from my daily routine the hour or so I’d spend on TikTok each night has allowed me more time to play my guitar and get lost in Carcassi.

Focus on Real Life Connection 

When you’re focused on staying digitally connected, it’s easy to lose the feeling of genuine connection. Placing a barrier between myself and Facebook messenger, Instagram DMs and Snapchat has encouraged me to get more involved with my own community and feel more immersed. The time I spend with my family, friends and loved ones feels much more enriching when I can fully dedicate my time, energy, and attention. 

Conclusion

Life is too short to waste away the present by living it halfheartedly. I hope this article encourages you to live in the moment and practice mindfulness by limiting what distracts you from it! A digital detox might just be the perfect place to start.