Unplugging from too much online time
Q. I can’t believe I’m saying this, but I think I need help with my online time. It’s only been a week since high school graduation and it hit me that I’m spending most of my days online. I should be happy. I’m all set for college in August, and the incredible effort I made to get scholarships and financial aid is over. I graduated with honors, my family is proud. Here’s the deal, though. I don’t start my summer job for a month, that’s just the way it worked out. My parents both work and I’m the youngest so my older sibs are out of the house. It’s just me. I have plenty of friends but instead of connecting with them I find myself just scrolling, watching videos, and pretty much goofing off. I’m also irritable with others, especially my mom (who keeps telling me to get off my butt and go outside). She’s right, of course, but I’m annoyed with her anyway. Any suggestions? – 18-year-old
Mary Jo’s Response: Unplugging from too much online use is challenging; recognizing your need to do so is a great first step.
It’s easy to get caught up in excessive online usage – information and entertainment are literally at your fingertips. You’re wise to seek a change.
Here are some suggestions you may find helpful in reducing your online time:
Track your online time: It may help to access your patterns of use. Are there times when you’re online more? Are you getting enough sleep? Your phone/computer can provide data on your screen time. You may also want to journal your moods before and after your online sessions. Pay attention to what your body and mind are telling you.
Make a plan: Consider blocking out a couple of hours each day to go tech-free, like early mornings or before bed. Scheduling your internet sessions could also help you be accountable and not get lost in scrolling.
Stay busy in real life: Think of other fun ways to occupy your time. Do you enjoy playing a sport, reading, or cooking? Maybe now is the perfect time for a new hobby or skill. Volunteering can also be a meaningful and empowering way to rekindle or build new connections with your community. Giving our time to others helps us grow.
Reach out to friends and family: Unplugging can be difficult, so consider asking loved ones to keep you accountable.
Be nice to your mom: She’s just trying to help. In a few months, you’ll miss her.
As I often do when confronted with a challenge young people face, I asked for support from our Peer Educator Alumni.
Peer Educator Alumni Response: Absolutely wise that you’re figuring this out. It’s easy to lose whole days online. Get out of the house. Go to the Teen Center. Volunteer at the Humane Society and take dogs for a walk. Get lunch with friends. Go to the park. Do something in the real world!
Have a question? Send it to Dr. Mary Jo Podgurski’s email podmj@healthyteens.com.