Technology is deeply woven into how you learn, create and stay connected. It can also contribute to stress, distraction and burnout. In a fast-paced environment where creativity, communication, and deadlines all rely on screens, it’s easy to lose track of time and feel overwhelmed. Screens are an essential part of daily life. However, it can become a concern when more time is spent on distractions than on meaningful or productive work. This resource invites you to slow down, check in with yourself and build small, sustainable habits that support your focus and digital well-being.
Evaluate Your Digital Experience
Try the Reflect, Reset, and Reconnect model — an introspective approach to better understand your digital habits and build healthier patterns over time by encouraging you to slow down, notice what’s happening in the moment and make choices that support your well-being. When you reflect on how technology fits into your day, reset habits that may not be serving you, reconnect with what matters most, and create space for rest, you can develop a more balanced and intentional relationship with your devices. Remember, it takes small steps many times to achieve sustainable change!
Building a healthy relationship with technology takes time and small steps can make a meaningful difference. This model offers a simple way to check in with your habits, make small changes and use technology more intentionally. Changes in routine, workload, or environment can affect how you use your devices, so it’s helpful to pause and check in when something feels off. Returning to these steps can help you stay aware, make thoughtful choices and maintain a balanced relationship with technology that supports both your work and your well-being.
Note to students: Remember that practicing digital well-being means becoming more aware of your habits, setting boundaries that protect your focus and rest and using technology in ways that align with your values and goals. It’s not just about disconnecting with the online world, but about creating space for presence, creativity and mental clarity in an increasingly connected world.
Immediate Steps towards Digital Balance
Consider these small practical immediate steps that will help you control your screen time and reduce distractions:
- Minimize Notifications
Digital well-being isn’t about controlling your screentime, rather it’s about reflecting on your habits, establishing healthy boundaries and finding a balance that help you feel more present, grounded, and in control. One simple way to start is by reducing non-essential notifications so your attention isn’t constantly interrupted and you can stay focused.
Remember your digital life should feel supportive, not draining. Limiting notifications from apps that tend to distract you the most to create a more focused and manageable digital environment.
- Set a timer on Social Media
Social media is a regular part of daily life and, according to Pew Research Center, 69% of U.S. adults and 81% of teens use social platforms. These platforms are designed to keep you engaged, which can make it easy to spend more time than you intended. Managing screen fatigue, social media overload, or the pressure to always stay “on” can become challenging.
Maintaining a social presence online can also feel draining over time. Setting a timer can help you stay aware of how long you’re spending and create a natural stopping point. It will help you step away and create a clear boundary with your time.
Creative Outlook on Digital Well-being
Taking time away from your digital routine can help you feel more refreshed and make space for new ideas. Research shows that stepping away from screens gives your mind space to wander, supporting creativity and problem solving. Not everything needs to happen on a screen. Explore the ideas below and follow what resonates with you.
Make Space for Boredom
Research shows that boredom can support creativity. When your mind isn’t constantly occupied, it begins to wander, reflect, and generate new ideas. This kind of thinking helps with problem-solving and creative work.
Boredom is different from relaxation. Activities like scrolling or watching videos may feel like a break, but they still keep your brain engaged with constant input. Digital platforms are designed to hold your attention through continuous rewards, making it easy to keep scrolling. Over time, your brain becomes used to this constant stimulation, making it harder to sit with quiet moments or do nothing.
True boredom happens when there is little or no stimulation so your mind has the space to think on its own. Allowing yourself to feel bored, even briefly, can help reset your mind and spark new ideas. Simple activities like walking, sitting quietly, or doing something without distractions can create that space and support your creativity.
Consider Your Eye health
Spending long hours on screens can lead to eye strain, dryness, and fatigue. Research shows that we tend to blink less when using digital devices, which can make your eyes feel tired over time.
- 20-20-20 Rule
Every 20 minutes, take a 20-second break and look at something about 20 feet away. This helps your eyes relax and refocus.
More tips for reducing eye strain https://www.aoa.org/aoa/documents/healthy%20eyes/digital_eyestrain.pdf
- It’s Okay to Take Break
Taking short breaks from screens helps reduce fatigue and improve focus. Research shows that prolonged screen use can lead to eye strain, discomfort, and reduced productivity.
Stepping away even briefly gives your mind and eyes time to reset. It’s recommended to take longer breaks about 15 minutes after every two hours of screen use to give both your eyes and mind time to reset. Simple actions like looking away from your screen, blinking more often, stretching, or taking a short walk can help you feel more comfortable and return to your work refreshed and focused.
Read more eye health tips from the American Academy of Ophthalmology https://www.aao.org/eye-health/tips-prevention/digital-devices-your-eyes
Side Quest
Fight the urge to pick up your phone. Use those in-between moments to step away from screens and do something unexpected. Go on a side quest!
- Swap your screentime with an off screen hobby (for example workout, pick up the book, or explore your neighborhood)
- Try something you’ve been putting off. Use your newly found time to finally start that idea or activity you’ve been meaning to explore.
Art students and procrastination? Expected. Getting stuck behind a screen? Optional. Step away, switch it up and let yourself thrive offline for a bit.
Seek Us Out for Additional Support
In the end, take a moment to reflect on how you’re spending your time and focus on what helps you learn, grow and move forward. Make the most of your time at Pratt and continue to thrive as a creative individual. You know yourself best, so choose the approaches that work for your habits and routine. There’s no linear approach to digital well-being, focus on what supports you and helps you feel balanced. The goal is to use technology in ways that support your creativity and contribute to your overall well-being.
We are here to support your well-being. For additional support make an appointment with us through Starfish or reach out to us at rww@pratt.edu.
Resources
Social media isn’t bad: you’re just using it wrong | Eva Amin | TEDxCherryCreekWomen
Mind Control: How Apps Use Design Tricks To Hook You
How To Stop Getting Distracted (And Stay Focused) | Break the Twitch