Simple, practical ways to build healthier screen habits

For many students, phones and laptops are essential parts of university life. They help us to stay connected, study online, organise our schedules and relax after a busy day. However, constant notifications, endless scrolling, and always being online can sometimes leave individuals feeling distracted and overwhelmed. 

Digital wellbeing is about creating healthier habits with technology so that it supports our day-to-day lives instead of distracting them. Small changes to screen habits can improve concentration, sleep, and stress levels. 

How can I improve my digital wellbeing? 📱

1) Turn off non-essential notifications 📵🤫

It can be difficult to concentrate when your phone or laptop is buzzing with notifications. Research suggests that multitasking, such as switching between messages, emails, and studying, can reduce productivity and increase mental fatigue. Turning off non-essential notifications during lectures, revision, or downtime can help you stay focused and feel less overwhelmed. 

2) Avoid screens before sleep 🛏️💤🥱

After a long day, it can be tempting to scroll through social media or watch videos before bed. However, reducing screen time before sleeping may help improve sleep quality. Devices with screens emit blue light which can interfere with melatonin production and disrupt your body's natural sleep-wake cycle. If possible, try to avoid screens for 30-60 minutes before going to sleep to help your mind and body wind down. 

3) Be aware of how content makes you feel 😀😐😔

Social media can be a great way to stay connected. However, it can also affect your mood and wellbeing. Paying attention what content you engage with can help you build healthier online habits. Consider which content leaves you feeling informed, inspired, and connected, and which leaves you feeling stressed and overwhelmed. Being more mindful about the content that you consume can have a positive impact on your overall wellbeing. 

4) Take regular breaks from screens 🌿🌳🌼

Spending long periods of time looking at screens can leave you feeling mentally tired and unfocused. Taking regular breaks away from your phone or laptop can help to reduce eye strain, mental fatigue, and cognitive overload. Even short breaks to stretch, go for a walk, or get some fresh air can help to reset your mind and improve concentration throughout the day. 

Give it a try!!

Digital wellbeing is not about avoiding technology altogether, but about using it in a way that supports your studies, sleep, and overall wellbeing. Small changes (like the ones listed above) can make a real difference over time, especially during busy periods like exams or deadlines. So, give it a go! Even a small change to your relationship with screens can have huge impacts. 🤳