Here’s what to do if you're overwhelmed by digital consumption
With the constant buzz of notifications and the flood of information, it’s easy to feel like you're always plugged in—especially with the upcoming US election grabbing so much attention. If you’ve found yourself scrolling endlessly, feeling more stressed than informed, you’re not alone. The key is to create boundaries that help you stay informed without feeling overwhelmed.
Here’s how you can manage your digital consumption in a way that feels more balanced and, most importantly, less exhausting.
1. Set a time limit for news checking
It can be tempting to refresh the news all day, especially with big events like an election approaching. Try setting specific times to check for updates—maybe once in the morning and once in the evening—and give yourself permission to disconnect the rest of the time. This way, you can stay informed without being constantly consumed.
2. Curate your feed
Not every source of news or information is necessary. Narrow down your feed to just a few trusted sources that provide the updates you actually need. This helps cut down on the noise and keeps you from getting sucked into the chaos of sensational headlines and social media debates.
3. Use digital well-being tools
Most phones have built-in tools to help you manage screen time, like setting daily app limits or activating focus modes. These features can give you a nudge when it’s time to take a break, so you’re not stuck in a cycle of constant news-checking.
4. Build news-free time into your day
As election coverage ramps up, it’s important to carve out time for yourself that doesn’t involve the news. Schedule blocks where you step away from your phone—whether to exercise, read, or spend time with friends. Taking intentional breaks will help you recharge and maintain perspective.
5. Pay attention to how the news makes you feel
If you notice that certain stories leave you feeling anxious or frustrated, it’s a sign that you may need to take a step back. Your emotional reaction can be a helpful indicator that you’ve reached your limit, and it’s okay to protect your mental health by taking breaks when needed.
6. Prioritize what’s most relevant
During election season, there’s a lot of noise, but not all of it will impact you directly. Focus on the stories and updates that actually matter to you, and let go of the rest. This will help you avoid getting overwhelmed by the sheer volume of information and allow you to stay engaged without burnout.
7. Take mini digital detoxes
Try scheduling short digital breaks where you go offline for a few hours or even a day. These mini detoxes give you space to recharge and step away from the constant flow of news. When you come back, you’ll feel more refreshed and intentional about what you consume.
Setting boundaries around digital consumption can make all the difference in keeping your mental health in check, especially during high-pressure times like election season. These simple strategies can help you find balance, stay informed, and avoid feeling overwhelmed.
