Try Phone Free February’ to reduce screen time and improve your health

This article is a much-needed wake-up call about the maleffects (malicious effects? malevolent side effects? either way, it’s bad) of our beloved doom-scroll machines. We’ve all been there—one second, you’re checking a quick notification, and the next, you’re three hours deep in a black hole of cat videos, conspiracy theories, and oddly satisfying cleaning videos.

In this article, the author confirms what we probably already know deep down but choose to ignore: endless scrolling turns our brains into dopamine junkies. Every swipe is like a little hit, and over time, we need more, more, MORE just to feel the same level of satisfaction. Basically, our brains are turning into that one friend who keeps upping their coffee order until they’re practically drinking espresso concentrate.

And it gets worse—our screens are blasting us with blue light, which messes with our sleep and cranks up our cortisol, the stress hormone. Great. So, not only are we addicted, but we’re also wired, anxious, and sleep-deprived. Could this be why Gen Z is collectively one bad WiFi signal away from a breakdown? Jonathan Haidt (author of Anxious Generation) seems to think so.

Oh, and if that wasn’t enough, studies show excessive screen time is linked to obesity, sleep problems, and mental health issues. Basically, our phones are out here ruining our lives while we willingly keep coming back for more.

So, what do we do? Rise up? Stage a revolt in the corridors of your teen’s school? Throw our phones into the ocean? Tempting, but impractical. The author offers some practical solutions:

• Scheduled 15 minute device breaks  - real device breaks when you leave it on the table and walk away

• Scheduled times that you are not accessing your phone - book it in your calendar with an alarm

• Connect with family and friend with intention to reduce device time for accountability - make it a plan with intentional time away from phone

• No phones in the bedroom - A great idea since we know research consistently proves that sleep is important for mental and physical health

💡 Parent | Caregiver Coaching Notes

While this article is written for a general audience, all of these strategies can be adapted for your tween, teen, or almost-adult. A great place to start? Establishing simple home routines that encourage healthier habits:

✅ Tech-Free Nights – Collect phones in a jar before bed to promote better sleep.
✅ Screen-Free Meals – No phones at the breakfast or dinner table—let’s reclaim family time!
✅ Real Conversations – Use this time to talk about the day, share hopes, dreams, and challenges.

Small changes like these can make a big impact! What do you think? What will you try first? Let me know! 😊

Try ‘Phone Free February’ to reduce screen time and improve your health
byAmanda Morris, Disabiity Reporter for  Washington Post, January 29, 2025