Winter can mean curling up on the couch with snacks, a cozy blanket, and a great movie. But if you find yourself glued to the TV for hours or doomscrolling on social media too often, it might be time for a change. This season let’s take our screen time from mindless to mindful.
Are screens bad or good?
Both—and neither! “There is no ‘one size fits all’ answer,” says Glenda Wallace, a registered clinical counsellor based in Vancouver. Instead, Wallace stresses that having awareness is key.
Social media is one example. “The impact of social media really depends on each person and the circumstances at a given time.”
People use digital technologies as tools for information, connections, support, creativity, and entertainment. According to Wallace, “Social media can have the ability to enhance worlds when used with awareness, and cheer people up when feeling sad or anxious.” Wallace adds that many online communities can offer invaluable support and connection.
However, social media also has the capacity to leave us feeling inadequate and depressed. Too much screen time, in general, may harm memory, learning, mental health, and sleep.
“I think we need to take a balanced approach,” explains Wallace. “It’s about equipping ourselves with knowledge around the negative and challenging parts that might not be good for us, but also allowing ourselves to develop deeper connections with meaningful people, community, and resources in our lives.”
Safe and secure
Privacy and security are two big issues when it comes to digital technologies. Review your accounts and settings, and make sure that you’re following best practices for online safety. This can be especially important when it comes to keeping our children safe online. Visit getcybersafe.gc.ca for more information.
Think critically
How do we know when it’s time to make a change? Wallace encourages us to start by paying attention to our thoughts and feelings.
When spending time on social media, for example, we can notice how we feel when using certain sites. “If one slips into a ‘compare and despair’ thinking trap that elicits feelings of inadequacy and deprivation, then spending time on that site is not prudent,” Wallace explains. “On the other hand, if it elicits feelings of contentment, curiosity, or connection, then it is likely a safe place.”
We can also pay attention to when and why we use screens. Are we bored or seeking a distraction? Are we trying to block out unwelcome thoughts? Are we looking for connections?
Wallace urges us to think critically and ask ourselves if our needs are truly being met with our use of screens. “Some [people] report that time on social media takes them down rabbit holes and away from meaningful social activities that enhance their lives in their own ‘real time’ communities. Social media in a healthy world has the potential to expand a life. Unfortunately, social media in an unhealthy world can shrink one.”
Screen time and kids
Screen time can have a big impact on developing brains. In kids and teens, too much screen time may lead to the following:
- trouble sleeping
- lower grades
- missing out on valuable in-person time with friends and family
- negative body image
- mental health issues such as depression and anxiety
Just as in adults, though, screen time is not always bad for young people. It can be helpful and meaningful, too. During the pandemic, we learned the importance of screens (such as during a virtual chat with one’s grandparents). And in 2022, the Canadian Paediatric Society waved goodbye to exact screen time recommendations for kids. They now recommend a nuanced, balanced, and educational approach, recognizing that not all screen time is created equal.
Making mindful habits
If we realize we need to make a change, the next step is coming up with a plan, and then following it. Consider these strategies:
- Customize your social media feeds. Follow creators that make you feel good, and unfollow those who make you feel inferior.
- Keep track of your screen time. Smartphones and apps often have built-in features allowing us to easily do this.
- Consider a digital detox. According to Wallace, taking a temporary or permanent break may make you feel more grounded and more aligned with your own internal locus of control, more proactive, less reactive.
- Set boundaries—and stick to them! Screen time boundaries can include logging out of our accounts once our allotted time is done, or putting our devices out of reach at a certain time of day.
- If you’re struggling with sticking to your screen time boundaries, consider reaching out to a mental health professional.
Be a good role model
Children look to the adults in their lives to learn healthy behaviours. What will they think if they see us distracted and tuned out?
Glenda Wallace, a registered clinical counsellor, recommends being open and honest about our personal screen time boundaries with our children, and then allowing them to watch us stay firm with these boundaries. “Adults can minimize their own hypocrisy by being the change they want to see in their children,” she explains. “Actions speak more loudly than words.”
With older kids, it may help to develop a family screen time plan that explicitly states boundaries and rules that everyone must follow. “Screens away at the dinner table!” is one example. Create this plan together so everyone feels included.
15 fun screen time alternatives
- Read a great book.
- Listen to podcasts.
- Catch up with friends.
- Go hiking.
- Plant a garden.
- Complete a 1000-piece puzzle.
- Birdwatch.
- Learn to knit or crochet.
- Try a new recipe.
- Take a fitness class.
- Tackle a DIY project.
- Host a board game night.
- Go for a bike ride.
- Volunteer.
- Grab a coffee and go for a walk.
This article was originally published in the February 2025 issue of alive magazine.
Leah Payne is a writer, author, and editor based in Vancouver, BC. She is the author of Get Outside! and Less is More. (Headshot credit: Notting Hill Photography).
Kenny Bodanis
Isabela Bonnevera
Joanne Peters