Finding moderation online
Q. You might think this isn’t from a teen, but I really am 16. And my mom didn’t tell me to ask you! I think I’m spending too much time online. I feel like it’s a rabbit hole I sink into, going from one You Tube video to Tik Tok to another You Tube video to Insta and then I start all over again. I really noticed this over break. When I’m in school, sure, I scroll on my phone like any other teen, but I have other distractions. So, here’s my question to you – how do I develop healthier habits online? And please don’t let my mom know I asked you. – 16-year-old
Mary Jo’s Response: I keep all my questions confidential, so of course I will not share with your mom. I’m sure she would be proud of you, though. Self-reflection is an important part of maturing.
Let’s talk. I’m not one of the adults who blame all teen problems on social media. In moderation, I love the internet. The internet has helped build connections between people and communities who would otherwise never meet. Social and professional networking sites, community forums, and support groups for health concerns are only a few examples. However, as you so wisely discovered, spending too much time online can risk taking away from other positive aspects of life offline, like friends, family, and even school work.
I know many young people who spend most if not all night online. This can contribute to insomnia and poor sleep quality. Excessive scrolling can lead to eye strain, and a lack of physical activity is associated with mental health challenges like depression and anxiety. I love the word you selected – healthier – when discussing online habits. Here are some hints for finding moderation online.
Self-knowledge: Acknowledging that your online time is hurting your life is the first step toward changing your relationship with technology.
Monitor your time: You could start by monitoring how much time you spend on certain apps and identifying patterns in your screen habits. Many phones and electronic devices provide data on your daily screen time, including app usage. You might also consider using a journal to keep track of your mood and how you feel after engaging with certain types of content.
Make a plan: Consider setting usage limits for your favorite digital distractions. You could also block out a couple of hours each day to go tech-free, like early mornings or before bed.
Reorganize your digital space: Making distractions less accessible may help prevent you from being lured down the virtual rabbit hole. If you’re online to do work, only keep open tabs and windows that are immediately relevant.
Stay busy: Think of other fun ways to occupy your time. Do you enjoy playing a sport, reading, or cooking? Volunteering can also be a meaningful and empowering way to rekindle or build new connections with your community.
Reach out to friends and family: Unplugging can be difficult, so consider asking loved ones to keep you accountable. Spending time with friends and family may also help you feel a deeper connection with the world around you.
It may take time to redirect your focus, but you’re off to a positive start. Here’s to unplugging and connecting with offline life!
Have a question? Send it to Dr. Mary Jo Podgurski’s email podmj@healthyteens.com.