The Faculty and Staff Counseling and Consultation Office and Michigan Medicine’s Office of Counseling and Workplace Resilience present a monthly article series on mental health topics.

Have you found yourself falling down the rabbit hole of endless scrolling on your phone? How about trawling through one website after another?

You’re not alone. It’s estimated that, on average, people check their phones 144 times a day. If this sounds like you, consider for a moment: what might you do with more time and more focus? 

"Technology opens up a world of possibilities but can sometimes have unintended effects on our life," notes Kelcey Stratton, chief behavioral health strategist. "To use technology in a balanced way, reflecting on your habits and purposes is key. It requires deliberate effort to disconnect."

Stratton suggests several strategies around framing technology use, by setting intentions around when and why technology is helpful and setting boundaries around screen time. “You could consider closing out your email if you need to do more focused work or setting scroll limits for some time. The goal is to engage mindfully and then say, ‘That’s enough for now.’”

Additional Suggestions for Unplugging 

• Before picking up your phone or opening your computer, ask yourself, “Why am I checking my phone or looking at email now?” Take a pause, then proceed with intention rather than simply out of habit.
• Consider protecting time when you intentionally don’t bring a phone with you–on a walk, during mealtimes, or being with friends. Studies show that when phones are present and available (for example, on a table or desk near you), this results in lower attention to tasks and decreased quality of interpersonal connection with others.
• Test out periods when you commit to being “tech-free,” and reflect on how that is for you. For example, you might start with no screen time for an hour before bedtime– this habit can also improve your sleep.
• When looking at social media or media outlets, consider asking, “Is this nourishing me? Or is it making me upset in some way? What do I hope to get out of this? If not this, what else can I do?” 
• Try out single-tasking: So much of our work and personal lives involves doing more than one thing at a time. Instead, practice bringing your attention to one thing at a time to increase focus. For example, if you usually check your phone or computer at lunchtime, try just eating and savoring your meal.
• Set a timer: Consider setting a timer and unplugging from tech for 15 minutes (or some other period of time). Reflect on how that experience was for you–how did you feel, what did you think about, what did you do, what did you miss? Consider trying 20 or 30 minutes the next time, as your energy permits. On many smartphones, some features enable setting limits on apps, websites, communications, and more.
• Turn off notifications: Think about whether you really want or need to receive notifications from your work or personal email, social media, or other push notifications. Your home screen is yours–consider how you might limit these distractions to foster focus.
• Rest-wonder-wander: When you rest and ponder for a while, not guided by a feed or scrolling, your mind gets a chance to wander.

More Resources to Check Out

• Take the Surgeon General's 5‑for‑5 Connection Challenge: a challenge “to build and strengthen relationships and inspire others to incorporate connections in their daily lives.”
• Research shows that periods of free-floating thinking may help people solve problems and enhance their creativity.
• Go outside: Cornell research with college students showed that a short 10 minute break in nature can provide positive benefits. Check out the Nature Rx App on the free Michigan App (U-M Ann Arbor sites) or discovertheforest.org to locate nature or culture spots near you.
• Try the EveryDayOutdoors daily nature scavenger hunt from Matthaei Botanical Gardens & Nichols Arboretum, then go outdoors and explore.
• Consider unplugging strategies, or learn about the World Day of Unplugging, March 1-2: https://www.unplugcollaborative.org/
• For more ideas to help you and your family set boundaries around technology, Jenny Radesky, U-M associate professor of pediatrics is featured in this article: Expert strategies that (really) help kids reduce screen time.

You don’t have to completely break up with your phone to make peace with it. By setting intentions around when, where, and how long you’re on, you’ll reconnect with positive practices to help you find more focus and balance.

Need More Support? We’re Here for You

If you’d like to learn more about mental health services or are interested in support, counselors are available at no charge to you for confidential services. If you work on an academic campus, reach out to the Faculty and Staff Counseling and Consultation Office (FASCCO) at 734-936-8660 or via email at [email protected]. If you work at Michigan Medicine, reach out to the Office of Counseling and Workplace Resilience (OCWR) by calling 734-763-5409 or sending an email to [email protected].