Here at Orange County Recovery, we are invested in the overall wellness of our community. It’s at the heart of our mission, and goes far beyond just treatment. We are here to encourage our clients to thrive – in good times and bad!
During the collectively traumatic event that is the Covid-19 pandemic, it is harder than ever to keep balanced in the wellness department. Even with regular recovery activities, like 12-step meetings, support groups, and treatment, many of us are contenting with mandatory stay-at-home orders. This makes it hard to stay on top of exercise, social connections, and other things that keep us happy and healthy. What’s worse – increased stress and anxiety are leading to indulgent behaviors of the not-so-healthy variety. Screen time has gone through the roof for most Americans.
While we all need some distracting activities at the moment, we’re are also trying to do the little things we can to stay healthy until we get to the other side of this massive disruption. Which brings us to the subject of this blog, dear reader. Digital Wellness.
During the last few weeks, more than a few memes have sprung up about people reaching “the end” of Netflix, as well as countless embarrassing and humorous Zoom mishaps. There is no doubt about it, our reliance on technology has skyrocketed as we are forced to stay indoors and practice social distancing.
While we are of course grateful for the connectivity, is there a limit to how much time we should spend in front of screens in a given day to maintain optimal physical and mental health?
We looked into this question and discovered the wide world of “digital wellness.” Although this admittedly sounds like a buzzy marketing term coined by Apple to soften the guilt of our screen time, it’s apparently a real thing. Here’s what we discovered….
Tech is designed to be addictive.
But especially now, when many of us are feeling anxious and looking for distraction, tech seems inescapable.
Here are a few tips for keeping it from getting totally out of control, and staying sane in the meantime:
Balance is Key
While no one is trying to take away your screens – let’s face it, there would be riots in the streets – a little balance is probably in order. To avoid that sinking feeling that comes from binging Netflix for hours on end, try to intersperse your online consumption with time doing things in the analog world. A little exercise or a voice call with a friend can go a very long way towards feeling sane and connected. If your work involves screen time, try apps like Stretchly, that remind you to move your body or think about something uplifting every so often. They can be game changers and help us remember that life is going on around us.
Many people have had huge success with sleeping with their phones outside of their bedrooms, and not using screens for the first hour of the day. We know that impulse to check your messages and scroll through Instagram first thing can be strong. But anecdotally, many people report increased life satisfaction, productivity, and calm when they start their days without tech. This might just be the boost you need to develop a running habit or finally bake that banana bread.
What’s more – one of the most toxic aspects of screen time – social media FOMO (fear of missing out), will be avoided altogether, until you’ve at least had your coffee.
Another popular tactic involves short-circuiting the reward systems that make our devices so addictive in the first place. Those little notifications that let you know someone has messaged you or liked your photo actually deliver hits of dopamine, the chemical that activates our brain’s pleasure centers. Disabling your devices’ notifications will help you from getting constantly distracted by the endless chatter. This can make you more productive, better able to stay in the moment, and make your tech less addictive.
Device Usage Apps
In the face of the copious negative reporting on tech addiction, big firms like Apple and Google in recent years have installed their own tools to help people manage their device usage. Try taking advantage of apps like Screen Time and Downtime. Here’s how to do it for iPhone. You can block out interruptions during work time, or even set hard limits on your social media usage. These apps also generate reports showing exactly how you are spending your screen time. You might be totally alarmed by how much time you spend each week mindlessly scrolling.
Do you have any other ideas for how to stay digitally sane during this time? We’d love to hear them!
Good luck out there (or, rather, in there).