Technology has the power to keep people connected, but overusing it can have negative consequences. For college students, digital wellness is especially important for mitigating the risks associated with excessive media consumption.

In this article, we’ll explore the value of digital wellness, how social media can impact your well-being, and how to develop a healthy relationship with technology.

What Is Digital Wellness?

Digital wellness, or digital well-being, is a relatively new concept. It is referred to as “a positive state of mental, physical, and social-emotional health.” One pursues it through intentional and balanced engagement with technology and digital media.

To practice digital well-being is to recognize the risks and benefits of technology use while maintaining one’s mental and physical health. It’s the pursuit of a healthy relationship with the digital world, both in your personal life and work.

The goal is to promote healthy habits in daily life, such as:

  • Minimizing screen time
  • Using blue light glasses
  • Muting device notifications

Why Is Digital Wellness Important?

Excessive technology use can negatively impact an individual’s life in several ways, which may include:

  • Trouble concentrating: A study published by PLOS One notes that people who use multiple forms of digital media simultaneously are worse at filtering out distractions and have shorter attention spans. Researchers also found that the mere presence of a smartphone can negatively affect performance on attention tasks.
  • Anxiety and depression: Researchers found that excessive digital use can have a “detrimental effect” on mental health. There’s a correlation between screen time and increased levels of depression, anxiety, and other concerns.
  • Physical ailments: The same study also notes that overusing digital technology can lead to physical health issues, including neck, shoulder, and back pain — alongside headaches and musculoskeletal problems.
  • Poor eyesight: Computer vision syndrome, or digital eye strain, is a vision-related problem caused by prolonged screen time. It can lead to overall health issues, such as headaches, dry eyes, and blurry vision.
  • Digital overload: Too much information at one time can overwhelm a person’s cognitive processing capacity. Digital overload may cause emotional fatigue, stress, and physical exhaustion. These can worsen mental health concerns as well.
  • Social isolation: In 2023, former U.S. Surgeon General Vivek Murthy declared loneliness an epidemic in America, citing technology as one of the primary drivers. According to one study, 73% of adults say technology tops the list of factors contributing to social isolation. Recent research supports this finding, linking screen time to higher levels of loneliness.
  • Sleep disruption: Using a device at night can interfere with sleep quality and quantity. Not only does technology stimulate the mind, but it also emits blue light. This can disrupt the natural production of melatonin, a hormone that enables sleep.

Benefits of Digital Wellness for College Students

Developing a healthy relationship with digital technology can help:

  • Avoid burnout: Adopting healthy digital habits can help students manage their constant connectivity without feeling overwhelmed. For instance, taking breaks can help them recharge and come back ready to work.
  • Stay focused: Developing a healthy relationship with digital technology can help students stay productive, minimizing distractions so they can work more efficiently.
  • Improve overall health: Prioritizing digital well-being can positively affect physical and mental health. Mindfulness exercises can reduce stress, improve mental clarity, and promote work-life balance.
  • Increase engagement: Practicing digital health can help create a more intentional digital environment. This may enhance personal satisfaction and help students feel more in control of their habits.

>> Read More: The Online College Student’s Guide to Success

How Does Social Media Affect Digital Wellness?

According to Pew Research Center, 9 in 10 U.S. adults use the internet daily, and 41% say they’re “constantly online.” Moreover, 74% of American adults under 30 use at least five different social media platforms. That’s a far higher share than any other age group in the study.

Among educators, there are ongoing concerns about the potential impact of social media on learning and mental well-being. Although it can be a force for good, excessive social networking can have repercussions. Consider these findings:

  • A 2024 survey from Hopelab and Common Sense Media found that social media can have negative effects on one’s mental health, especially for younger people with depressive symptoms, who are more vulnerable to comparison and pressure to “show their best selves” on social media.
  • Research in Health Psychology and Behavioral Medicine found that higher levels of social media use are linked to higher levels of loneliness. While a social media platform can facilitate contact to a degree, the study found it may not provide the type of contact some users require to support their social wellness.
  • A research review in Heliyon notes that social media overload can lead to social media fatigue and technological stress. These may lead to adverse outcomes such as anxiety, unhappiness, depression, and sleeping disorders. Social media fatigue has also been linked to poor academic performance.

The tools designed to keep us connected can harm our bodies and mental health. To mitigate these risks, prioritize digital wellness.

>> Learn More: Health and Wellness Blogs for Busy College Students

How to Practice Digital Wellness

Keep the following tips in mind to stay on track with digital wellness and reduce the physical and mental risks associated with spending time online.

1. Try Self-Reflection

Take an honest look at where you are with screen time. Have you experienced withdrawal symptoms if you’ve lost your phone or don’t have access to it? Do you check your phone when you don’t need to, such as when you’re interacting with family and friends in person?

Ask yourself the following questions:

  • How does my technology use affect me at work?
  • How does my technology use affect my relationships?
  • How do I feel when looking at various websites and social networks?

If you notice the effects are negative, identify them as areas to improve.

2. Reduce Your Screen Time

Taking a break from device and technology use can improve your physical health by encouraging exercise. It also frees up time to try new activities, get creative, or spend time with family and friends.

Nowadays, most smartphones and tablets have screen time features. These are digital tools that track how long you spend on devices. They also allow you to set limits, helping you develop healthier digital habits.

For Apple devices, you can sync these settings across all your phones and tablets. Android users have access to Digital Wellbeing, an app that offers many of the same capabilities.

3. Set Digital Boundaries

In addition to limiting screen time on your device, you can set digital boundaries in the real world by following these best practices:

  • Don’t look at your device first thing in the morning.
  • Commit to checking your email and notifications only at certain points in the day.
  • Put technology away during meals. This not only helps social wellness but also supports mindful eating.

4. Try a Digital Detox

A digital detox is a brief period when someone stops using technology. That includes everything from smartphones and tablets to computers and television. Detoxing is thought to be a way of shifting focus away from digital distractions and toward real-life tasks and social interactions.

To start a digital detox, you can:

  • Establish realistic goals: It’s not likely you’ll refrain from digital media for an entire week, especially if your studies require it. Be realistic about what you can accomplish and try to disconnect, even if it’s only for 24 hours.
  • Remove distractions: Turning off push notifications, especially for social media apps and news websites, can help you stay focused. Set aside 20 or 30 minutes of your day to catch up and respond to missed messages.
  • Designate a tech-free zone: Create a space free of technology in your house. Consider keeping your phone out of arm’s reach when you go to bed. That way, you can avoid excessive nighttime scrolling, and it won’t be the first object you grab when you wake up.

Make Digital Wellness a Health Goal

Adopt a digital wellness mindset to improve your performance in online college. Purdue Global offers support to help you balance school with everything else you have going on in your life. To learn more about Purdue Global's online college programs, request more information today.

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