Other Than the Phone

Electronics have taken over our freetime, the average person spends between four and five hours on their phone per day. When people find free hours with nothing to fill them, they tend to default back to scrolling on a phone or putting on a show. These activities have negative effects on your brain such as reduced creativity.

Endlessly scrolling on your phone may seem harmless when in reality it is cause for depression, anxiety and can be addictive. This is because of dopamine-driven feedback loops that promote unhealthy social comparison with people online. 

“Social media, in my view, provides the user with inconsistent positive reinforcement, similar to gambling. When the user posts a message, the number of likes serves as a reward, and the chance of more likes increases with one more scroll or one more message. The user is not always rewarded with likes and positive responses, but these are quite satisfying when occurring. In fact, the user may unconsciously change their views to appease friends who provide likes, and select a friend population with shared values,” said UNC Health neurologist Jorge L. Almodóvar-Suárez, MD.

Continuously watching short form content can damage long term memory, due to this, most of today's youth is at higher risk for Alzheimer's disease. 

There are countless other things to do instead of sitting on your phone. Go on a walk, plant a tree, or anything else involving nature like hiking. It increases blood flow to the brain. Going outside increases feelings of pleasure and concentration.

“I like to take care of plants because plants can be a good way to clean the air in your home. Plants can also be cool decorations to make a home more special,” Newtown High School freshman Harrison Dunn said.

Spending time with a pet is also a great way to get off the phone and out the door. If you’re going on a walk, take the dog with you. Go outside and throw a ball, or just sit on the couch and snuggle with your cat or dog. Cuddling with a pet lowers blood pressure and cortisol, a stress related hormone.

Other screen free activities include journaling or painting,  it doesn’t even have to be a good picture! Painting or drawing and journaling both help to develop creativity, which enhances neural connectivity and pathways and reduces stress. It also increases self awareness and empathy for others.

“I like to knit because I can knit while doing other things. Plus, I can make fluffy scarves,” Newtown High School freshman Nora Oberg said.

Another thing to do is to read a book. Reading a book can increase your IQ, expand your vocabulary, and improve your memory and delay dementia. It also engages the nervous system, helps you to relax, slows your heart rate, helps to regulate breathing, and decreases muscle tension. 

 “Reading expands a person’s appreciation toward other life experiences the reader is not personally experiencing, especially when reading topics that are not related to that reader’s job or lifestyle,” says Wade Fish, director of National University’s Graduate School.