Creating Routines Around Screens: Intentional Device Usage

Welcome back to Inspiring Intention! This week, we hold up a magnifying glass to “screen time” to examine how we can build intentions around our devices. In this digital age, we will undoubtedly encounter screens in our day-to-day routine. Whether it’s checking an email from a professor, completing an assignment online, or connecting with friends from home through social media, it is increasingly necessary to rack up screen time in our culture, especially as a student. However, by being mindful about our intentions with technology, we can maximize the time we have pursuing the things that matter most to us in (non-virtual) reality.

  1. See the small picture: Each time you reach for your device, pause, and ask yourself why. Are you reaching for the phone because you’re bored or restless? Are you seeking a distraction from a challenging task or assignment? Are you managing your stress, panic, or worries by scrolling through social media? Or perhaps you are feeling inspired and want to investigate a topic or idea further. We check our phones on average 144 times a day. Before picking up your device, see if you can pause, take and breath, and ask yourself why. Try the ‘Name It to Tame It’ practice if you identify any of these emotions as falling on the low-pleasantness end of the emotions spectrum.

  1. See the big picture: Why might you want to be intentional around screen time? Maybe you’re experiencing eye strain or headaches. Perhaps you’re noticing that you default to scrolling in times of boredom or difficulty. Perhaps you’re having trouble falling and staying asleep. Whatever the reason, check in with the habits you’ve developed around device usage and ensure they are still serving your immediate and long-term needs. Be brave, get curious, and check your screen time stats (stored on your phone or device). This data can give you a sense of how much time you may be spending looking at screens each day.

  1. Bring an attitude of non-judgment to your screen usage and recognize that you are not alone. Gen Z’ers average 9 hours a day on screens. Much that time consists of classwork, messaging, social media, and internet roaming. Many websites and platforms’ business models thrive on your eyes wandering from flashy content to flashy advertisements. These sites design algorithms that tailor content for us based on our interests. But these systems are designed to capture our attention and to hold it for as long as possible, often at the expense of our own wellbeing. Recognizing that you are not the only one to have “fallen down the rabbit hole” at one time or another can help us understand that our habits around devices might be bigger than us. Awareness and acceptance of this fact empowers us to make healthier choices that benefit us all.  

  1. Focus on what matters most to you. Our time and attention may be our most precious resources. Begin by imagining the life you want to be living and create boundaries with your time that keep you focused on the things that matter most to you. Discover your wildest dreams through a journaling practice like this one (bonus: no screens required!). Write out your intentions using positive and specific language to define clearly what it is that you want to attract (rather than want to avoid). For example, instead of writing “I want to reduce screen time,” try saying “I want to create a No-Phone Zone in my bed so that I can benefit from a full night’s rest.” Check out these suggestions from the Jed Foundation for reducing unhelpful scrolling or device usage.

Devices and technology help us connect to new ideas and each other like never before. Increasingly, though, we find ourselves in the territory of excessive use. We can show ourselves grace by realizing we are at an unprecedented stage of interacting with these tools and seeking out ways to spend our time in a way that is more aligned with our hopes and dreams. Recognize the emotions that lead us to excessive online activity and identify the reasons why we might want to consider reducing our time on our devices. By understanding our own present habits, we can set specific, actionable, and positive intentions around our device usage that inspire flourishing on our personal journeys at Dartmouth.

Reflection Question: How can I align my screen time with meaningful purposes, ensuring that my usage is enriching and serves my hopes and dreams?