Digital Well-being: steps to stop the doomscroll

When I look through my weekly calendar and see that the time has come again to write this monthly letter to Hokie families, I feel such great excitement. This time offers a unique opportunity for me to explore questions and concepts that build in the back of my mind both as a parent and as the Vice President for Student Affairs. This month I would like to bring forth a topic that has recently graced both my kitchen table and my office desk: digital well-being.

I am the proud mother of two wonderful children - a freshman and senior – both of whom are adjusting to a new cell phone restriction policy at their high school. The "bell-to-bell" policy is being implemented by the Virginia Department of Education to reduce distractions, improve student focus, and address mental health concerns caused by phone use and social media.

A new term has arisen from an increase in phone use in public spaces like schools. "Phubbing" is the act of ignoring the person you are with to give attention to your phone instead. It has created rifts in relationships, caused workplace tension, and strained teachers’ ability to connect with students in their classrooms

Researchers at the Derek Bok Center for Teaching and Learning at Harvard University noted that the distractions in the class are connected to device use. They caution that the easy answer is to blame the device for the issue. But the truth is that many of us fall prey to the illusion of multitasking made possible by easy access to apps and the internet, which are detrimental to learning.

Teenagers are not the only group drawn toward excessive phone use and the illusion of multitasking; college students, working professionals, and parents are equally susceptible to the lure of the “quick scroll” which can snowball into hours lost down a digital rabbit hole. For those of us who have passed our time in K-12 education, there are no guardrails to limit the time we spend on our phones.

Research confirms that there are real risks and harm associated with excessive device usage. National assessments of college student health confirm that high levels of technology consumption, like social media scrolling, contribute to attention-seeking behavior and the fear of missing out. These behaviors among teens and young adults have led to unprecedented levels of anxiety, distraction, loneliness and, in some cases, physical harm. We know students spend more time on devices than ever before.

In the face of these complex realities, we are exploring a bold question — how can Virginia Tech foster a healthier and more mindful digital environment? What if instead of shaming ourselves and others for phone use, we focused on building our digital well-being?

Laurie Fritsch, our Assistant Director of Hokie Wellness, seemed to be the perfect person to speak with about this subject. Laurie has been working in college health at Virginia Tech for 23 years. One of the many things I admire about Laurie is her curious spirit, and the way she has channeled it into a professional journey founded in continuous learning. She has taught me some very useful terms and techniques related to digital wellbeing, some of which I wish people would talk about more often.

Laurie shared this piece of advice for those who want to jumpstart the process of evaluating their own digital relationships:

When thinking about your phone use, ask yourself what you feel after scrolling on social media. Perhaps:

If your answer tends to fall in one of the negative categories, you’re not alone. Just like any other healthy relationship, we must establish boundaries with our phones. Check in with yourself and consider if you are doomscrolling.

"Doomscrolling," Laurie said, "is a habit fueled by our own evolutionary biology." In order to feel safe in our surroundings, we seek a constant flow of information. In the digital age, information seeking can appear in the form of doomscrolling; when we stay glued to our televisions or feel the need to constantly refresh our social media feed to get the most updated news. We seek more information to feel more in control, but the accumulation of endless information often fuels our anxiety.

"Although we like good news," Laurie said, "we are more affected by bad news because our brain processes it more thoroughly. This makes us more likely to react to bad news than to good news." We see this concept in the algorithms used to dictate the success or failure of social media posts and news updates; sensationalized headlines and emotionally charged social media posts gain more traction, propagate faster, and drive more digital traffic.

Even if we’re not looking for bad news, it often finds us. Whether it comes in the form of an unexpected update buried in your social media feed, or an alarming push notification from a news site, we don’t always have the choice to stay out of the information loop.

One digital resource we’ve learned can sometimes contribute more to parents' anxiety than their peace is Facebook. VT Parent Facebook groups are not run by Virginia Tech administrators; most are hosted by parents of current Hokies. I'm grateful that parents can join these digital common spaces to share information, ideas, and questions. It can be a helpful place to feel connected to what is going on with your students. We do our best to monitor these pages and to communicate with page administrators to share important information. Sometimes, though, the trickle-down of information from students to parents to social media can lead to lapses in communication that cause confusion or distress.

If you visit a parent page to feel connected or find a resource and leave feeling anxious, emotionally charged, or confused, consider trying these options:

• Do a search on the VT web page – reading straight from the source can serve as a great method to clear up confusion.
• Give us a call (or have your student reach out) if you have a question or concern! We have an amazing team and they’re always ready to help.
• Take some time off from social media to give yourself a mental break. See if moderating your consumption assuages your stress.

Students experience this same feeling when they engage in doomscrolling without realizing the ways it impacts their mental wellness. Whether your student is in high school or college, they are likely part of the 92.4% of people who use their phones before bed. For people who spend their days away from their phone, by choice or because of their busy schedules, scrolling before sleep can turn into revenge bedtime procrastination.

According to The Sleep Foundation, "for people in high-stress jobs that take up the bulk of their day, revenge bedtime procrastination is a way to find a few hours of entertainment even though it results in insufficient sleep."" We try to "take back" our time by doomscrolling through social media or watching hours of television when we should really allow our brain to rest and recuperate for the next day ahead.

Laurie shared this advice for those who think they might be doomscrolling:

"Doomscrolling can be tough to break free from, but there are several strategies you can use to shift your focus and improve your mental well-being. First, ask whether you feel an increased sense of community, connection, and shared humanity when scrolling or increased feelings of anxiety and despair."

If the latter, Laurie advises:

1. Identify local actions: Taking concrete steps can help you feel more in control of the information causing you distress. For example, if you are feeling anxious about the political climate, look into elections volunteering opportunities near you.
2. Stick to trusted sources Bookmark trusted sites and check them for updates just once or twice per day.
3. Set time limits: Use apps or built-in phone features to set limits on how much time you spend on social media or news sites each day. Stick to these limits to avoid getting caught in a cycle.
4. Engage in physical activity: Exercise is a great way to shift your focus and boost your mood. Whether it’s a walk, a workout, or yoga, physical activity helps clear your mind.
5. Practice mindfulness or meditation: Techniques like mindfulness and meditation can help you stay present and manage anxiety. Even a few minutes a day can make a difference.
6. Curate your feed Follow accounts and sources that provide positive or balanced perspectives. Unfollow or mute sources that contribute to negativity.
7. Set designated times for news consumption: Instead of checking news constantly throughout the day, set specific times to catch up on the news, and avoid it outside those times.
8. Find alternative activities: Engage in hobbies or activities that you enjoy and that don’t involve screens. Reading, cooking, or gardening can provide a welcome distraction
9. Connect with others Spending time with friends and family, whether in person or virtually, can provide support and help you feel more grounded.
10. Practice gratitude Keeping a gratitude journal, making a gratitude photo album on your phone, or simply reflecting on positive aspects of your life can help shift your focus away from negativity.

"By incorporating these strategies, you can create a healthier balance and reduce the impact of doomscrolling on your well-being," Laurie said. "Being informed is important, but if you find that you feel overwhelmed and stressed, finding a balance may be helpful. Always be sure to check in with yourself."

We have a unique opportunity to help students build habits and behaviors that lead to a digital life that supports their goals and includes thoughtful consideration of the role of technology in pursuit of these goals. Shaming ourselves and others for using devices doesn’t get to the heart of the matter. Instead, we can focus on how our goals can be supported by healthy device use, personalized limits, and a healthy awareness of the risks associated with device usage.

We have an opportunity to help ourselves and our students embrace a life where we don't feel tethered to devices. Together, we can build an environment that fosters healthy relationships with our devices while allowing ourselves space to focus on our well-being.

If your student is struggling with their sleep management, anxious social comparison, or excessive device use, Hokie Wellness has more resources to help with digital well-being at Unwind Offline.