Minimise screen time and maximise wellbeing

“What have you been watching?” “I’ve just finished Peaky Blinders / Schitt’s Creek / The Queen’s Gambit (delete as appropriate) and need a new series to watch.”

Sound familiar? When thinking about this month’s post, the increasing use of our phones and rise in screen time during lockdown – almost 45 hours a week – were at the forefront of my mind. There are many ways we can interpret these figures but based on how many of us are feeling during this winter lockdown, it seems like a form of escapism. If we are limited in where we can go, it makes sense that we escape through the media available to us.

There are other ways of escapism that don’t involve sitting in front of the screen, we just need to be reminded of them. This month’s post is a reminder of how we can get our creative juices flowing in just 15 minutes, escape the mundaneness of lockdown and benefit our wellbeing.

Increased screen time, decreased mental health

Although our growing use of television, streaming and online media is understandable, it’s not always good for our wellbeing. Multiple studies have found links between screen time and/or sedentary behaviour with anxiety and depression.

Since the first lockdown started, researchers have been exploring the effects of screen time and our restricted lifestyles. Those who decreased the amount of time they spent in front of the TV were more likely to report very good or excellent mental health compared to those who increased their screen time. Another study found that even when controlling for a range of demographic factors (i.e. age, income) the more time sat watching television and films, the worse our mental health is likely to be.

Why get creative?

There are multiple benefits to being creative, such as improved:

  • Communication skills
  • Stress management
  • Connections with others
  • Emotional literacy
  • Health management
  • Self-confidence

Participating in creative activities can also lead us to approach situations in our lives in new, positive ways. Have you ever got into the creative ‘flow’? ‘Flow’ experiences are those that engage our whole bodies and result in us concentrating, ruminating less and not focusing on time passing us by. When we experience flow through being creative we tend to have higher self-esteem, value ourselves more and feel more useful – all of which contribute to our wellbeing.

It’s not often we can say we feel the same after bingeing the latest TV series. Here’s three ways you can get creative in just 15 minutes:

Stories in 5 words. As the days often feel like they roll into one at the moment, this creative activity also has the benefit of helping us keep track. Spend 15 minutes each day describing different things that happened with just 5 words. Five words are enough to convey a message, but tricky enough to make us really think about it. Here’s a few examples to help you get in the swing of it:

  • I baked chocolate chip cookies
  • The shed roof came off
  • The cat ate my dinner

Mindfulness colouring. The benefits of this are covered in depth in this previous post. Colouring can help us really get in the ‘flow’ and focusing on just one thing such as colouring can help us take a step back from emotional and stressful situations. Take 15 minutes away from the screen and get your colouring pencils out. Here’s a pattern you can print off and colour in. There are also multiple free designs available online.

Create something to show someone you’re thinking of them on Valentine’s Day. Although we shouldn’t wait for one day each year to tell someone what they mean to us, Valentine’s Day is a useful excuse to do so. It doesn’t have to be a romantic declaration – we all experience different types of love. Whether you’re in a relationship or not, why not use this opportunity to tell someone you appreciate them? Some creative ways to do this include:

  • Turn a photo or doodle into a greetings card
  • Create a simple origami and gift it

I’d love to hear how you get on with these creative activities and the effect they have on your wellbeing. Please do get in touch 15minutewellbeing@gmail.com or comment in the box below.

I deliver online wellbeing workshops, so if that’s something that would benefit you or your organisation, please do not hesitate to get in touch.

I also share wellbeing-related research, news and stories on twitter and Instagram in between monthly blog posts so do follow @15minwellbeing on both platforms to keep up to date.

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