by By Lily Armstrong
As students in a communications-based field of study, we are inundated with reminders from our professors to stay connected- and they’re right. Work in public relations requires us to build and maintain relationships with journalists, keep an eye on social media and market trends and conceptualize threats and opportunities for clients as they arise. This requires that we remain engaged in the digital world.
At the same time, it has become difficult for many (including myself) to ignore the research about how harmful our time spent online can really be. A 2020 study from the California Institute of Behavioral Neurosciences and Psychology suggests that unnecessary and excessive use of social and digital media may increase the risk factors for anxiety and depression for users. This dichotomy has long been (ironically) super anxiety-provoking for me. I enjoy engaging with my friends and the general culture of social media, but frankly I also feel that I am someone who sometimes experiences more anxiety and depression as I spend more time “online.”
If you find yourself in that boat with me, consider trying out one of the following tips. I’m not here to argue that social media is all bad, or that anyone ought to feel guilty about their social media usage or screen time statistics. I’ve actually done everything that I recommend below, and feel that my screen-life balance has improved as a result.
Use notifications to your advantage
Often times, notifications can be an excuse to pick up our phones and start scrolling. For me personally, this means that the only apps on my phone that I receive notifications from are Messages and Reminders. This way, I don’t miss important deadlines or events, and I still feel connected. I also don’t find myself opening Instagram (or Twitter, or Snapchat, etc.) unless I feel like taking a scroll. For me, notifications carry a sense of urgency, and turning mine off has allowed me to be more intentional with my social media usage.
For others, notifications from social media or top news events may have the opposite effect. If the thought of missing notifications raises your heart rate, consider doing an audit of the apps you receive notifications from. Are they all necessary? Could some stand to go?
Set Limits/Track Time (stop relying on self control)
The choice to set time limits on apps was a game changer for me when I initially decided to try to curb my social media usage. At this point, I only use Instagram, and my limit is 40 minutes per day. For me, this is the sweet spot. For you, it may be different.
Rather than relying on your own motivation, it may help to lean on tools like screen time limits, scheduled downtime, or a third party app like ScreenZen. ScreenZen monitors and learns from your app usage, suggests breaks, and restricts access to certain apps in the evenings and early mornings. I found the app to be a bit intense, but it has great reviews.
Use with Intention
Intention is the bottom line. Consider choosing a specific time of day to scroll Instagram or TikTok, and try to stick to that boundary. Try not to scroll mindlessly. Be honest with yourself if your social media is affecting your emotions.
Furthermore, be compassionate with yourself if you choose to limit your social media usage. We all struggle, at one point or another, to find and establish healthy boundaries with social media. The digital world is ever evolving, as is the strength of algorithms. Remember that social media, used intentionally and responsibly, is a great tool. The positive results of social media become more apparent when we find a good balance.
Connect with Lily on LinkedIn here.
Hi Lily,
I think this topic is really important. Since social media is so prevalent in our field of study it is hard to set limits and evaluate how we are using it. Using social media with intention is key. Choosing specific times to engage and being mindful of our emotions while scrolling is crucial. It’s important to recognize if social media is affecting our mental well-being and make adjustments accordingly. It’s like a constant battle between staying connected and being aware of the potential negative effects of spending too much time online. I think using the time-limit apps would definitely help be aware of how much time we’re spending on line.
Hey Lily! I really enjoyed reading your post. I loved how you made it more personable because it made me realize that a lot of people go through mixed emotions through social media. I find it interesting also that in our field, communicating through social media is so important, but finding a good balance to it is also important.
Good job!
Hi Lily!
I loved this post. I am so guilty of constantly checking my phone to the point where even when my phone isn’t on me I sometimes think there is a buzz in my pocket and I start to think that I am going insane. I loved these tips that you gave, I used to use the time tracking feature for Instagram and Snapchat and then when I got a new phone it didn’t carry over and I never reset it but I really think its time to do so.
Hi Lily,
I found this post to be incredibly important. Working in social media is definitely a difficult task, especially because personal social media is just as time consuming. I definitely agree with you that being intentional is the key. Having boundaries and also reminding ourselves that it is okay to take breaks. The world isn’t going to change in one day, and social media isn’t the end all be all of news. There is a litany of different ways to reach information and media is just one.
Hi Lily. As someone who struggles with that work/life balance, I really enjoyed your passage. I really enjoyed your passage about tracking time. This is one idea that I may implement into my day-to-day life.
Lily,
Thanks for sharing such a thoughtful and relevant post. Those are really great tips. I also have social media notifications silent. It takes away the alarm bell that goes off in my head when I feel my phone buzz or see something pop up on the screen. I think it is possible to use social media in positive ways and stay connected with friends without harmful effects.