I have noticed a renewed discussion of the impact of social media and technology on children and adolescent’s cognitive, emotional and social development. With that has come recommendations on how to structure and limit time on these devices and apps. What I have seen far less of is what we, as parents, guardians or other role models, can do to demonstrate our own self-control when it comes to utilizing technology. With an eye toward teaching our children how to responsibly integrate technology through our own behaviors, I share the following:
How do you feel after scrolling through technology? Sincerely, ask yourself that important question. Pick your favorite social media platform and imagine when you were scrolling through for an hour…or two…or three….. How did you feel after that time?
Did you feel empowered? Motivated? Invigorated? Or did you feel down on yourself, like you “don’t quite measure up?” Did you feel left out?
If you feel the latter, please know you’re not alone. Social media is a wonderful vehicle for connectivity and communication, while also being a place to foster falling down a rabbit hole of comparison, self-loathing, social isolation and loneliness,and yes, as is now very clear, addiction. Here are some helpful tips for staying emotionally well in an ever technologically connected society:
- Notice the times you choose to be on your phone. Are you able to be in the present moment while on a device? Research suggests, likely not. Do you find yourself “escaping” into your phone frequently instead, avoiding uncomfortable feelings or in person interactions? If so, this may indicate possible social media escapism. Instead, stay in the present. Talk to those around you. If you are alone, listen to music, do some stretching, read a book. Do something to keep your mind where you are…now.
- Notice if your phone is pulling you away from connection with your partner, friends, family or children. We know that connection to others is vital for physical, emotional and cognitive well-being. Distance or detachment in your relationships tied to social media can be a significant red flag regarding the health of your technology use. If you are disconnected from others, it’s time to turn your attention to experiences with those in your life.
- Consistently take your social media pulse! Ask yourself, how do I feel after scrolling?
- Be intentional about the accounts you follow! Follow accounts that inspire growth, reflection, and self-love and actively unfollow accounts that make you feel left out, less than, lonely or sad.
- Plan periods of time when you are without your phone. If turning it off is more than you can bear, for now, then there is always Do Not Disturb or Airplane Mode! The main point here is intentionally disconnect from your device to recenter and reconnect with your immediate surroundings and your own thoughts.
Social media is a powerful tool and can be used for much good. But, I’m sure you’ve heard the saying…with great power comes great responsibility. So, use your power wisely for your own growth, health and peace of mind, both in person and virtually. And remember, as always, our children are watching!