3 Steps for Conscious Media Consumption
tethr is a peer-to-peer support community for men. The app provides a safe space for men to have open and vulnerable conversations, with the hope of improving the well-being and mental health of men (and all other humans) in the process. As the Digital Content Editor, I get to explore a variety of subjects related to community, mental health and support.
How many hours have you spent doom-scrolling on Twitter or Instagram in the past week? If you have’t already, chances are now is a good time to learn a little more about conscious media consumption and how it can help your mental health and wellbeing.
Luckily, there’s expert guidance on how to do just that.
Stephanie Harrison, founder of the New Happy and positive psychology research expert explained the practice of conscious media consumption as about “being mindful about both what you consume and how you consume it. It also means focusing on fully engaging on the media consumption while you do it, rather than using it to multitask or to distract yourself from other feelings or challenging situations.”
This is important, as Harrison said that the act of consuming consciously is what allows us to the reap the positive benefits (connecting and engaging with the world) while minimizing the more negative aspects.
Be mindful of why you’re scrolling
We know that social media can sometimes feel fraught with triggering content and misinformation. It’s not hard to feel overwhelmed or to wonder if you’re enough as you are.
“Research has found that the way we use social media really matters,” said Harrison. “When we use social media to stay connected to friends and loves ones, when we share things that matter to us, or when we engage with building new relationships, it can actually increase our well-being and sense of connection.”
When our social media use is fueled by fear and anxiety, “for example, we we are afraid of ‘missing out’ on something or when we feel disconnected if we’re not using social media” this takes a toll on our mental health and well-being. “The key is mindful use,” said Harrison.
Psychotherapist and behavior specialist Dr. Steven Rosenberg agreed that it is increasingly important to find a balance. “Today we have more ways of being connected to the Internet than ever before. In fact, we can be connected at all times. This means we can consume a vast amount of information from all different sources.” This isn’t necessarily a negative, but it requires a mindful approach. “Making sure the media you view entertains and enables you to learn something is important.”
Seek content that aligns with your values/goals
Harrison has a helpful rule for this kind of value-based consumption: “I like to use a rule called “Learn/Connect/Joy” — if I’m learning from the account, using it to build connections or find joy in it, it stays. If not, I either mute the account or unfollow it. There is absolutely no need to follow people or accounts that negatively affect your wellbeing.”
There are apps and websites dedicating to curating content that enriches: Harrison’s the New Happy translates psychological research into easy-to-understand advice, tethr’s new in-app feed only features positive mental health and wellness content. But curated content alone cannot solve the entire problem.
Everyone has to set their own boundaries online: “Certain content will be harmful for anyone, but most of us have to figure out what is harmful for us in this moment. We all have different things that can upset or challenge us depending on our unique circumstances.” suggested Harrison.
Dr. Rosenberg echoed the need for an individual approach: “To be more conscious of the content being viewed, you must identify your goals. Find a balance between media and real life. Choose to view only the things that will enhance what you want to do.”
Make small changes
Anyone who’s ever fallen down a rabbit-hole on Instagram knows that this is easier said than done. But you can start by taking “conscious viewing one step at a time and feel good with your choices,” Dr. Rosenberg said.
“If you feel that you might have some challenges with the way you use social media, there are a few strategies you can use to help become more mindful. First, consciously curate your social media feed in order to ensure everyone you follow is positively contributing to your well-being,” said Harrison. “Second, practice mindful habits when using social media. Setting a timer or a limit on how long you use it for, checking it only at certain times of the day, and not using it while you’re doing something else are good ways to get started.”
Anyone who practices mindfulness in other areas of their life may recognize that the same principles apply online. At its core, conscious consumption is about intention, said Harrison: “if you notice yourself pulling out your phone or computer to distract yourself from your feelings or from your life, pause and instead give yourself a minute or two to check in with yourself.”
