Digital Wellness
Technology is an essential part of college life. It helps us learn, connect, create, and prepare for our future. Digital wellness isn't about giving up your phone or deleting your favorite apps. It's about creating a healthy relationship with technology that supports your well-being.
Why Digital Wellness Matters: Intentional digital balance means you use technology as a tool that enhances your life, rather than allowing it to negatively impact your focus, learning, and mental well-being.
Benefits of Technology
When used intentionally, technology can support every aspect of your college experience.
Connection
Stay connected with family, friends, classmates, and support systems, no matter where they are.
Learning
Access research, educational resources, and tools that help you succeed academically.
Opportunity
Build your professional network, explore career opportunities, showcase your creativity, and discover new interests.
The Risks of Unbalanced Technology Use
Like any tool, technology has downsides when it begins to control our attention.
Mental Health
- Increased anxiety and stress
- Higher risk of depression
- Social comparison and fear of missing out (FOMO)
- Lower self-esteem
Physical Health
- Digital eye strain
- Poor posture and neck pain
- Sedentary lifestyle
- Sleep disruption caused by blue light exposure
Academic Performance
- Increased procrastination
- Constant distractions
- Reduced focus and attention span
- Difficulty completing deep, meaningful work
Why Is It So Hard to Stop Scrolling?
The Dopamine Loop
Every notification, message, or "like" can trigger the release of dopamine, a feel-good chemical in the brain.
Over time, your brain begins to associate checking your phone with a quick reward. This creates a habit loop that encourages frequent checking, endless scrolling, and a constant search for the next notification.
Understanding this cycle isn't about blaming yourself. Rather, it's about recognizing how technology is intentionally designed to capture your attention so you can make more intentional choices.
What Research Shows
Research continues to demonstrate important connections between digital habits and well-being:
- Higher intensity social media use is associated with increased symptoms of anxiety and depression.
- Individuals who use social media for even one hour per day report lower levels of self-esteem.
- Frequent digital multitasking is linked with higher rates of anxiety and depression.
- Spending time outdoors is associated with greater emotional well-being and lower stress.
Reflect on Your Digital Habits
Healthy technology use starts with awareness. Ask yourself:
- Am I using technology to support my long-term goals?
- How do I feel after extended technology use? Fulfilled? Happy? Inspired? Or insecure, distracted, and left out?
- Am I spending enough time in the physical world by meeting with friends, exercising, or spending time outdoors?
Your Digital Wellness Action Plan
1. Reflect on Your Usage
Pay attention to how, when, and why you reach for your phone. Notice the habits that leave you feeling energized and the ones that leave you drained.
2. Be Intentional With Technology Time
Choose when technology serves you instead of allowing it to interrupt your day. Set aside focused time for studying, relationships, hobbies, and rest.
3. Reduce "Eye Candy"
Many apps are intentionally designed with bright colors and notifications to encourage repeated use. Try these strategies:
- Enable Grayscale Mode to reduce visual stimulation.
- Remove distracting apps from your home screen.
- Hide apps in folders or move them to a fourth screen.
- Choose a simple or solid black wallpaper.
- Turn off non-essential notifications.
- Disable red notification badge icons.
4. Create Phone-Free Times and Spaces
Give yourself opportunities to be fully present by using the Brick devices found around campus. Consider:
- No phones during meals
- Phone-free study sessions
- Device-free conversations
- Keeping your apps blocked during class
At night, Brick your phone or place it across the room while you sleep to reduce late-night scrolling.