Digital detox: Balancing screens and schoolwork
By Zia Sherrell
Screens can seduce you into a space where productivity fades, leaving you constantly wired but unfocused as priorities become buried beneath a mountain of trivial content. For those studying at school or college, this can mean sacrificing academic performance.
Cell phones rule the lives of many. But, scrolling through endless feeds and juggling countless notifications fragments your attention, and for students, this often translates into gambling on the quality of their studies.
In our hyper-connected world, students rely on devices for learning and communication but must walk the fine line between helpful and harmful screen time. Effectively managing phone and computer use is crucial to avoiding stress, sleep issues, and academic decline.
Success comes from striking a balance that allows tech to serve, not overwhelm.
Screen overload and its consequences
The impact of prolonged screen time on students' mental health, emotional well-being, and academic performance is well-documented. Dr. Holly Schiff, clinical psychologist, explains, "Those who engage in excessive screen time have an increased risk of anxiety and depression, especially those who spend a lot of time on social media."
A comprehensive study on brain development and child well-being underscores the concern, revealing that increased screen exposure is linked to impaired social skills and higher levels of mental health issues. More than 4 hours of daily screen time significantly raised the likelihood of major depressive episodes, social phobia, and generalized anxiety disorder.
"Screen time, especially before bedtime, can also disrupt sleep patterns due to the blue light's effect on melatonin," adds Schiff. This disturbance affects overall health and hampers cognitive functions, making it difficult for students to concentrate and perform well in their studies.
Moreover, Schiff points out, "Students who spend a lot of time online may have issues regulating their emotions, feel increased stress, and may even feel socially isolated, inadequate, and have lower self-esteem." This psychological toll can further hinder learning outcomes, as students find it increasingly difficult to maintain focus and attention.
Moreover, Schiff points out, "Students who spend a lot of time online may have issues regulating their emotions, feel increased stress, and may even feel socially isolated, inadequate, and have lower self-esteem." This psychological toll can further hinder learning outcomes, as students find it increasingly difficult to maintain focus and attention.
Strategies for a healthier balance
As screens shape students' daily routines, finding ways to strike a healthy balance becomes increasingly critical. It’s less about reducing screen time to zero and more about making intentional choices that protect mental health, academic success, and holistic well-being.
Here are some practical approaches to managing screen time more effectively:
Maintaining a consistent routine
Establishing a daily routine with clear screen time boundaries is crucial for balancing digital consumption with academic responsibilities. Jeanette Lorandini, owner of Suffolk DBT, highlights the value of dialectical behavior therapy (DBT), a therapy focusing on mindfulness and emotional regulation. "Using DBT skills can be very effective in creating routines that help decrease screen time," she explains. "The core skill in DBT is awareness through cultivating mindfulness." In other words, people must practice making conscious choices.
Students can create routines incorporating designated study times, screen-free periods, and regular physical activity breaks, helping them maintain harmony between their academic work and digital life.
Practicing digital mindfulness
Digital mindfulness means being intentional about how and when you use digital devices. Schiff defines it as "recognizing your screen time patterns and using digital tools with purpose, setting boundaries and limits."
Students can practice this by defining screen time goals, scheduling offline activities, and making deliberate choices about their device use. This approach helps them stay connected without being overwhelmed by digital demands.
Establishing no-screen zones
Create a screen-free area in living spaces to improve focus and relaxation. Schiff explains that "a no-screen zone helps create both physical and psychological space from the stressors of the digital world, mitigating feelings of anxiety and overwhelm. It also minimizes distractions, which can help enhance focus and productivity."
Incorporating physical activity breaks
Physical activity is a powerful antidote to the sedentary effects of screen time. Regular exercise alleviates screen fatigue and enhances brain function, boosting cognitive abilities and scholastic progress.
Lorandini flags the importance of routine exercise: "Schedule a daily 1/2 hour exercise session or an activity you enjoy in the afternoon to provide a break from screens. Routine exercise can improve mental health. Research shows it's a powerful tool to combat anxiety and depression."
Using productivity and mindfulness apps
Technology can hinder and help productivity. While too much screen time is detrimental, certain apps help improve focus and intentionality.
For example:
Forest helps users limit phone use by growing virtual trees during periods of focus, creating a sense of accomplishment.
Focus@Will offers concentration-enhancing music to boost productivity during study sessions.
Headspace and Calm offer relaxation techniques that help reduce stress and encourage a more regulated approach to screen time.
Lorandini advises students to "be mindful of their screen usage," suggesting they schedule specific times to check devices and remain fully present during other activities. This practice can reduce interruptions and improve focus on academic tasks.
Asking for support
Social support is vital for maintaining mental well-being and balanced screen time. Schiff emphasizes the importance of involving friends and family in setting screen boundaries, noting that in-person social activities can foster stronger connections and reduce reliance on screens.
Lorandini encourages students to use DBT skills to communicate screen time boundaries to friends and family, ensuring they have uninterrupted study time and self-care.
The Dialectical Behavior Therapy-based DEAR MAN technique can help people express needs and set boundaries:
Describe: "I'm working on reducing phone time to focus more on my studies."
Express: "Social media is taking too much of my attention and stressing me out."
Assert: "I need to limit distractions, so please respect my need for focus."
Reinforce: "Achieving good grades will reduce my stress and make me happier."
Mindful: "Your support means a lot to me."
Assert: Keep your head up and maintain eye contact.
Negotiate: "Let's set a time to chat online after I’ve finished studying.”
Disconnect to reconnect
In the quiet spaces between screens, true focus and connection flourish. Balance is the bridge between digital convenience and mindful living, and when students find it, they open doors to clearer thinking, better grades, and a healthier, more fulfilling academic life.
Zia Sherrell is a digital health journalist and content creator with over a decade of healthcare experience and a Master of Public Health. Her mission is to empower and educate people by bringing health matters to life with engaging, evidence-based writing. When she’s not typing madly, Zia enjoys travelling and chasing after her dogs.
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