This is partly due to the physiological effects of the “blue light” of the screen, which impacts the brain’s production of melatonin, delaying the onset of sleep. Improved sleepĮlectronic media is not your friend when it comes to getting a good night’s sleep, especially if it’s used in the hours close to bedtime. By the time I got to class I had become so consumed with my breathing and sense of place I forgot about my phone altogether. Focusing on my breath helped me savor my time being outside and eased my anxiety about not being on my phone. As one young woman reported:ĭuring my walks from my dorm to my classes, I took my time breathing in the fresh air. As children of the smartphone age, some of them were experiencing long periods of uninterrupted attention for the first time in years, episodes of micro-mindfulness that can be deeply nourishing. When students write about their experiences on the fast, one of the most common themes is “present-moment awareness.” Using a range of terms such as presence, sensory awareness, mindfulness, immersion, and flow, fully half of the students spontaneously describe these experiences as a hallmark of their fast, which typically kick in after a day or two. In the fast, I emphasize the importance of breaking the constant checking habit and removing their devices from the flow of their daily experience: during class, in the transitional moments walking from one place to another, in their moments of downtime when they so often turn to their phones to fill in the blank spaces of their lives. Most will need to check and reply to messages at least once a day. Their phones and computers are their main links to family, friends, schoolwork, and other commitments.

When I assign the media fast in my classes, I know that a “cold turkey” fast is unrealistic for most students. From the GGSC to your bookshelf: 30 science-backed tools for well-being.

To take a break