Scroll Less, Live More: 5 Tech Habits for Healthy Teens

I know, I know. I can already hear the sighs and see the eye rolls. Not another article or perspective on healthy tech habits for teens. If you’re a teenager, you don’t want to hear it again. If you’re a parent, you know the daily battle over screen time. Or maybe you’ve already given up the war and succumbed to the devices taking over your quality family time.

1. Focus on Quality over Quantity

I can’t emphasize this enough. We cannot escape tech and the interconnectivity of our world. But, we can focus on what we are consuming and the ways in which we are engaging with our technological devices. Are you scrolling, swiping, and being taken in by AI slop? Or are you FaceTiming friends, conferring about homework, using Duolingo to learn a new language, or watching a YouTube tutorial to create an art project? The latter activities are very different than the former.

2. Know Your Goals

Technology should connect us to others and ourselves. The problem is we often use it to distract, bed rot, or numb which both end up isolating us from our own inner experience and from others.

As a teen, you are being pulled in so many different directions and the pressure is immense. This is why it is so important to know what you are working toward. Are you an athlete hoping to play in college? Are you a high achiever focused on your academic success? Are you a creative who is always thinking of their next artistic project? Are you focused on leadership and social connection?

Knowing what makes you uniquely you and staying true to your values can help you put tech in its rightful place in your life. It can be a tool which enables you to succeed instead of a time suck which inhibits your growth.

3. Make Eye Contact

I know this sounds like advice we give to little kids when they are learning social norms. But, we forget how powerful eye contact can be. Others need to be seen, and we need to be seen as well. We are all guilty of “phubbing” in which we ignore people in favor of our devices. And sometimes what we are watching or reading is extremely interesting. But, I bet that real life person in front of you is too. You just need to actually see them.

4. Multi-tasking is a Myth

We really do think we can focus on two things at once and that we are more efficient when we are multi-tasking. Neuroscientists say different. Their studies have shown that we just quickly shift attention back and forth between things.

So with that said, we aren’t able to hold a true conversation while scrolling or playing a game on our phones. Trust me, I too am guilty of this. But, all we end up is frustrated, irritable, and not really being able to attend to the other task while on our phones.

5. Our Phones Don’t Provide Emotional Regulation

Even ChatGPT, Claude, or your favorite AI can’t provide the true connection we crave as humans. AIs are made to be agreeable and have been shown to falsify information or data just to please you. Connecting with these machines feels good initially, but it leaves us empty in the long run.

Emotional regulation always has to be learned in the presence of another human being. That’s why a hug from your favorite person can provide satisfying and lasting relief and comfort. We are wired for connection.

Teen counseling can provide a distraction free safe place for your teen to evaluate their goals and focus on their unique experience. We can help discern what is pouring into them and what is depleting them. We can focus on navigating the ups and downs of adolescence with a strong foundation in place. Don’t hesitate to reach out today.