Lately I’ve been very aware of how I instinctively reach for my phone, especially right before bed, when I’m bored, or when I’m procrastinating. Sound familiar?
The funny thing is that the time I spend scrolling rarely makes me feel satisfied or fulfilled - in fact, I usually feel guilty for wasting more time than expected. If your social media feed is anything like mine, it’s filled with influencers telling me to try this, buy that, and it’ll make life so much better. The reality is that no one actually NEEDS these products, but it can be hard to separate want from need when we see these people on our screens living these lavish, seemingly carefree lives.
Psychology Today defines this using Social Comparison Theory, where we tend to base personal aspects like attractiveness and success on how we perceive others. We have to remember that most people are only posting the highlights of their lives, meaning that the content is usually highly curated, posed, and not an accurate representation of day-to-day life for most people.
I’ve found that implementing a couple of strategies has helped me to limit my screen time and focus on more life-giving activities.
1. Turning on “downtime”, “do not disturb” and app limits
For me, Instagram and TikTok are my major social comparison/time-sucking voids. I’ve found it useful to set a daily limit of 30 minutes on each app - and believe me, that time goes quickly - so when the “time limit is up” notification comes on, I have to consciously realize how much time I’ve spent scrolling.
I’m also a major procrastinator, so switching on “do not disturb” is helpful when I need to focus and get some work done. “Downtime” is also a recent helpful discovery I’ve made that allows me to wind down at night so that I’m less tempted to go on my phone.
2. Reaching for a book or journal instead
By prioritizing more mindful activities, I find myself feeling more fulfilled and engaged. Reading has been a great one for me before bed because I can quiet my mind and immerse myself in a different world. Or, I grab a boring book that’ll have me snoring within minutes. Either way, this more active approach has really helped me to limit my nightly screen time.
I hope that these tips help you out like they have for me! Remember that life isn’t always what it looks like on our screens. Pay attention to what makes you feel connected and uplifted.
References:
https://www.psychologytoday.com/ca/basics/social-comparison-theory
