Dear friends,
Happy New Year! I recently had an eye-opening moment. It was after midnight and there I was, bleary-eyed and scrolling through work emails, family messages, and social media, trying to squeeze everything into the day already past. The irony hit me: here I was, a physician and patient advocate, talking about self-care to others, while compromising my own health by not setting boundaries. It was a reminder to me that health doesn’t just mean eating well or exercising. It also includes taking care of our “digital health.”
The start of a new year is a perfect opportunity to set intentions for your health, and digital health is part of that equation.
For many of us, the screens we carry have become almost an extension of ourselves. The devices we use every day—smartphones, tablets, laptops—are valuable tools. But when they start to steal our rest, mental peace, and relationships, it’s time to pause and reset.
When we talk about health, we often overlook the effect of our digital habits, yet they really are connected. According to the Centers for Disease Control and Prevention (CDC), excessive screen time is linked to everything from poor sleep, to weight gain, to an increased risk of mental health risks. In fact, a Surgeon General advisory specifically highlighted that high social media use among children and teens contributes to depression, anxiety, and disrupted sleep, which can negatively impact how they perform in school.
Let’s face it, the digital world is part of our lives, for better or worse. But the goal isn’t to cut ourselves off from technology; rather, it’s to create balance. How can we use it in ways that support, not drain, us. As we kick off this new year, I encourage you to join me in setting boundaries to make space for healthier living. Here are some tips that I’m using personally to help recalibrate my own screen time:
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Check Your Screen Time Weekly
Most smartphones offer insights into your weekly screen time. These reports can be a bit shocking at first, but they’re invaluable for understanding where your time goes. Reflect on whether that time is helping or hindering you. Could you swap some of it for activities that support your goals, health, or relationships? -
Create “Digital-Free Zones” and Times
Establishing screen-free spaces and times in your daily routine can be transformative. For instance, I find I’m more present when I give up screen time during family meals, in the first hour (or at least 30 minutes) after waking up, or the hour before bed to help create a calm, focused environment. -
Curate What You Consume
Not all screen time is created equal. I’ve started to be more intentional about what I consume. Before diving into social media, I ask myself, “Is this going to uplift me or add value?” Follow people or pages that inspire and make you feel good. If certain accounts or topics leave you feeling stressed or negative, consider unfollowing or muting them. -
Model Healthy Digital Habits for Children
Kiddos are paying attention, both to what we say and do. As a grandmother living in an increasingly digital world, I’m even more mindful of this. If children see us constantly on our phones, they’re likely to do the same. Set aside dedicated screen-free family time each day or week, and use that time for one-on-one activities like reading, something that screens will never replicate or replace. -
Set Realistic, Gradual Goals
Going screen-free isn’t practical for most of us, but small adjustments do add up over time. Start with one goal that feels manageable, like reducing screen time by 30 minutes each day or keeping your mornings phone-free. You’ll be amazed at how much these small changes can lighten your mental load.
The start of a new year is a perfect opportunity to set intentions for your health, and digital health is part of that equation. Consider setting boundaries around our screens an act of self-care. When we do, we can make space for activities that enrich our minds, strengthen our relationships, and bring us greater peace.
So as we begin 2025, I invite you to join me in this challenge. Start small, be consistent, and watch how your mental clarity, mood and energy shift over time.
Here’s to a year of mindful and meaningful connections—both online and offline—for ourselves and our children.
With your health in mind,
