By We spend almost half of our waking hours glued to screens. Discover the technique that promises to improve your overall well-being without the need to give up technology altogether.
It’s no surprise that social media takes up our time. From the moment we wake up until we fall asleep, much of what we do is framed within the digital world. And without even noticing, many valuable life experiences pass us by. In this context, a tool that helps to set limits is mindful screen time .
What does it consist of? How can you practice it? Below, we provide you with realistic and practical recommendations that will help you improve your relationship with your mobile phone. But first, let’s review a fundamental aspect.
How excessive use of social media affects the brain
Dopamine is the main factor responsible for our dependence on screens. When receiving likes , comments or watching funny videos on TikTok, this neurotransmitter associated with the feeling of pleasure and reward is released.
When rewarding stimuli are detected, the brain’s reward system is activated . The one that tells us “I want more.” This activation drives us to a constant search for more online interaction and, if we are not able to put a stop to it in time, it may lead to what we now know as social media addiction .
In addition, experts in neuroscience and human behavior list other possible harmful effects of excessive use of technology , such as attention deficit, deterioration of emotional intelligence, social isolation and sleep problems.
Now, social media is like a Swiss Army knife; it is useful, but it must be handled with care. So, it is not necessary —although valid— to make drastic decisions such as eliminating it completely. It is enough to find a balance. This is where mindful screen time comes into play , the practice that invites us to be more aware of the time we spend in front of the screen.
What is mindful screen time ?
Mindful screen time has a direct and obvious relationship with mindfulness . This technique involves being present in the here and now. The idea extends to different areas of life, such as eating ( mindful eating ) or, in this case, the use of devices.
The proposal is simple: abandon the autopilot and opt for conscious and responsible consumption. It is about becoming aware of how we relate to technology, how much time we invest in it, what quality that time has and what changes we want to make in this regard.
Steps to put this method into practice
According to the Global Digital Report 2024 , the global average of screen time spent connected to the Internet is 6 hours and 40 minutes. As we well know, it can be more. In any case, dependence on electronic devices is a real problem that puts our comprehensive well-being at risk. We cannot sit idly by.
The truth is that there are many ways to implement mindful screen time . However, there are some general guidelines that all of us who want to improve our relationship with screens should keep in mind. Let’s take a look.
1. Define if you have a problem
You might be — there are plenty of us in the same boat. But you don’t have to assume it in advance. The first step in practicing mindful screen time is figuring out if your screen time is out of control.
They say there is no worse blind person than the one who does not want to see. So why not go for the hard data and take charge of the situation? Start by checking out the Screen Time app on iPhone or Digital Wellbeing on Android to get a clear picture of your mobile usage. It’s also worth asking yourself some personal questions about it, such as:
- “Do I spend more time on the phone than I’d like?”
- “Do I have a hard time stopping checking it even when I’m with friends or family?”
- “Do I sometimes log into Instagram or TikTok out of habit, without remembering whether I decided to do so?”
- “Do I often scroll through social media without paying attention to what I see?”
If the majority answer is yes, then actions must be taken, such as the following.
2. Set time and space limits
Once you’ve assessed your relationship with the screen, it’s time to set some boundaries. To achieve lasting change, it’s crucial to go beyond the general idea “I’m going to start using my phone less” and replace it with specific strategies. It’s about turning a wish into a concrete and realistic action plan.
For example, you can set a maximum daily time for using specific apps, taking advantage of the tools available on your phone. You can also select times of the day to completely disconnect from all screens, including the television: perhaps during meals, before bed, or when you walk around with your dog. The choice is yours.
It also considers one of the most effective strategies to eliminate unhealthy habits : replacing them with healthier ones. Simply eliminating a habitual behavior can leave us with a void that is difficult to fill. For this reason, it is very useful to plan alternative activities for those offline moments , such as reading, exercising or signing up for that artistic class that has been catching your attention for a while.
Remember that it’s not all black and white. Be flexible and find what works best for you. Don’t want to miss your favorite
streaming show ? Well,
just listen to the audio without having to watch the video. Can’t manage to spend less than two hours a day on Twitter? Consider spending at least one. Only you know how hard you can push yourself in this challenge.
3. Apply mindfulness while you are online
You’ve probably been there: you’re scrolling through your social media feed , swiping endlessly, watching video after video, and your mind is somewhere else? Then you’re just wandering.
It is good to remember that humans tend to value more what is scarce, limited. Therefore, the more limits we establish on the use of our mobile phones, the higher the quality of the time we spend on them.
Enjoying technology is also part of mindful screen time. It’s about living in the present moment with full attention, whether it’s by being interested in a movie we’re watching on Netflix or laughing out loud at the memes we find on Twitter. But do that and nothing else.
In every election, there is a resignation
Loss is an inevitable part of life. We need to accept that every time we choose something, we also give up something else. This means that our decisions are not free, but have their consequences.
At the same time that you decide to spend the whole afternoon playing video games, you choose to miss the sound of birds that you could enjoy in the park. Or, when you are immersed in the storytimes of a person you have never met, you put aside the possibility of having a deep conversation with your partner.
Let’s be clear: any choice is valid, but it is important to make it consciously. This is what mindfulness is all about, in any area of life where it is applied.