Healthy Minds @Highvale
Penny HSIAO
Health Promotion Nurse
Spending too much time online
Are you spending too much time online? If you feel like you are always checking your phone or updating your status, you are not alone.
Young people in Australia, on average, spend 4 hours a day doomscrolling. That can add up to a lot of time spent online or checking your phone. Your phone also sends notifications designed to draw you back online and encourage continued use of the service.
Here are some practical tips to help you stay in control of your online experience, rather than letting it control you.
Make a plan — set daily tasks you would like to achieve including study, exercise, socialising and rest. This may help you maintain focus during the day.
Set routine breaks — if you are using a device for an hour or more, make sure you take a short break. This could include stretching or a short walk.
Turn off notifications for your social media or messaging apps on Apple and Android devices while studying.
Monitor or limit your phone use. Many phones have settings that allow you to track how long you spend on apps and set daily usage limits.
Try limiting your gaming time if playing is beginning to affect your schoolwork or social life — organise some other activities with friends.
Turn your devices off or put them on airplane mode at least an hour before bedtime to ensure you have the best quality sleep.
Unfollow accounts that make you feel bad about yourself when you do check your phone. Alter your feeds so that when you do check it’s a more inspiring and positive experience
Talk to someone. If the pressure from social media is making you feel isolated or getting depressed, reach out and talk to people you trust or our Student Wellbeing Team.
- Specialist online counselling services for help and support:
Kids Helpline 1800 55 1800
Online chat https://kidshelpline.com.au/get-help/webchat-counselling
Headspace 1800 650 890
The above information has been sourced from eSafety Commissioner and is available at www.esafety.gov.au