It’s no secret that certain aspects of technology can negatively impact our mental health. Mindlessly flipping through videos on apps like TikTok is called “doom scrolling” for a reason.
However, with intentionality, it is possible to use technology to our advantage.
First, let’s establish a baseline: Using technology improperly can seriously harm our mental well-being. In the Harvard Medical School’s Harvard Health Publishing, Dr. Richard Mollica explains that the instinct to endlessly scroll on social media is actually tied to our fight-or-flight response.
“Stress stokes our primary urge to scroll,” he says in the article. “We’re hypervigilant and scanning for danger. The more you scroll, the more you feel you need to.”
That’s an important takeaway. Using technology irresponsibly can be addictive and damaging. So, how can we harness it to improve our mental health? The key is mindfulness and intentionality.
Know Your Goal and Watch the Clock
Think about different types of entertainment: books, movies, and the internet. With books and movies, we enter them knowing that there’s an endpoint: We’ll finish a few chapters or finish the film, and that’s that. The internet, however, operates differently. It constantly feeds us recommendations and new things to watch and read, making it nearly endless.
To use technology in a way that benefits mental health, treat it like a book. Set a goal before you begin — whether it’s finding a recipe, reading an article, or researching a specific topic. Once you’ve accomplished that goal, put your device down. This mindful approach fosters a critical aspect of mental well-being: a sense of control.
Similarly, be aware of how much time you’re spending on a platform. Set limits for yourself. If you’re checking Facebook to see what your friends are up to, for example, give yourself 10 minutes, then step away. Taking breaks reinforces a sense of control, which is essential for mental health.
Pair Tech with Favorite Activities
Many apps and websites can be great for your mental health and encourage you to become more active.
Taking short breaks throughout the workday has been shown to boost productivity, such as a quick 10-minute walk or sitting outside to soak up some sun. Tech, it turns out, can make that experience even better. For instance, have you ever wondered how many trees and plants in your neighborhood you can actually name?
Plant-identification apps, such as PictureThis, can help you learn more about your surroundings while staying mentally engaged during walks. Similarly, the Merlin Bird ID app from the Cornell Lab of Ornithology enhances outdoor experiences by identifying bird calls in real time. If you thought sitting on your porch or walking in the park was dull, it won’t be once you start listening.
Make Tech Serve You, Not the Other Way Around
Much of today’s technology is designed to keep us passive. Social media apps offer an endless stream of content, and video platforms like YouTube always suggest another clip to watch. If you want to use technology to improve your mental health, flip the script.
By choosing apps that support your interests, setting clear goals for your screen time, and implementing time limits, you can greatly improve your relationship with technology. And in the process, you’ll feel a whole lot better.
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