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Smart Phones & Social Media: Home

In a world ruled by smart phones and social media, we can't ignore the huge impact they have on our mental health. The addictive nature of mobile apps makes it crucial for us to be mindful of how, why, when, and how much we use our phones. This guide not only sheds light on the hazards associated with cell phone and social media usage but also provides practical tips to navigate the challenges of unplugging in a world where it feels like we are perpetually tethered to our phones by design.

Learn About Smart Phones, Social Media, and Teen Mental Health

Practical Tips for Using Your Phone Less

  1. Evaluate your screen time to understand how you spend it.
  2. Disable unnecessary phone notifications.
  3. Set a lock screen wallpaper that encourages a pause before unlocking.
  4. Uninstall apps that negatively impact your well-being.
  5. Establish time limits for distracting apps on iOS or Android.
  6. Rearrange your homescreen to avoid unintentionally checking apps. 
  7. Temporarily place your phone out of reach and set a timer.
  8. Craft a timed playlist; challenge yourself not to check your phone during that period.
  9. Activate the Do Not Disturb feature.
  10. Be intentional with the time you do spend on your phone; reward yourself with scrolling that makes you feel good. 
  11. Consider using an old-school alarm clock to wake up in the morning.
  12. Find other ways to fill your free time that bring you joy such as reading, going for a walk, playing music, etc. Schedule time in your day for these activities. 
  13. When studying, consider doing so in the presence of others to minimize phone distractions.

Social Media Use and Mental Health: Ways to Take Action

  • Reach out for help. If you or someone you know is being negatively affected by social media, reach out to a trusted friend or adult for help. If you or someone you know is experiencing a mental health crisis, call or text 988 for immediate help.
  • Create boundaries to help balance online and offline activities.
  • Develop protective strategies and healthy practices for your own social media use. See this Tip Sheet on Social Media Use and Mental Health for healthy social media use created for and by young people.
  • Be selective with what you post and share online and with whom, as it is often public and can be stored permanently.
  • Protect yourself and others from cyberbullying or other forms of online harassment and abuse:
    • If you or someone you know is the victim of cyberbullying or other forms of online harassment and abuse, don’t keep it a secret.
    • Protect others by not taking part in online harassment or abuse. Avoid forwarding or sharing messages or images, tell others to stop, and report offensive content.

From the U.S. Surgeon General's Advisory on Social Media and Youth Mental Heath

Tech Pause: Using Your Phone Less at KBL

As a response to student recommendations from the Problem Solving for Common Good class, KBL is implementing new ways to help you minimize phone use while at the library:

  • The library is introducing optional Cell Phone Free Zones, where students can make an intentional choice to refrain from using their phones in specified areas.
  • If the temptation of having your phone within reach is a concern, take advantage of our Cell Phone Boxes located on the first and second floors, allowing you to focus undisturbed during your study sessions.