Summer’s long days and inviting weather make it the perfect season to rethink your relationship with screens. The payoff? A strategic shift away from digital devices and toward more time in nature can dramatically benefit both body and mind.
The Science Behind Screen Fatigue
Prolonged screen time is linked to higher levels of cortisol, the body’s primary stress hormone, and disrupted circadian rhythms that affect sleep quality. Spending too many hours on devices can also lead to eye strain, tension headaches and mental fatigue. In fact, adults now spend an average of 11 hours a day engaged with digital media, leading to what researchers call “continuous partial attention”—a state that leaves you drained and distracted.
Meanwhile, time in natural light (especially morning exposure) supports vitamin D production, improves mood and promotes deeper sleep. Summer’s longer days make it an ideal moment to break these habits and reset your internal clock.
Nature’s Therapeutic Power
Time spent outdoors delivers benefits that screens can’t match. Research demonstrates that just 20 minutes in nature reduces cortisol levels by 21 percent, while forest bathing (spending mindful time outdoors) decreases blood pressure and boosts immune function. Natural light exposure also regulates circadian rhythms more effectively than any digital tool.
Strategic Summer Swaps
Replace morning social media scrolling with a quiet cup of coffee or tea outside to soak up natural light and stimulate vitamin D production. In the evening, opt for a walk or an outdoor reading session rather than streaming a show, allowing your body to wind down naturally.
Set Boundaries That Stick
Designate phone‑free windows during peak daylight hours (10 a.m. – 6 p.m. on weekends). Make the most of “do not disturb” and airplane mode settings when you’re outside. Even putting a phone out of sight can help deepen relaxation and focus.
Find Your Balance
A complete digital detox isn’t necessary or realistic. Instead, focus on making screen use more intentional. Check emails at set times, use larger screens when possible and practice the 20‑20‑20 rule: every 20 minutes, look at something 20 feet away for 20 seconds.
Summer Success Strategy
Start with one-hour morning digital breaks and gradually extend outdoor time. Track your mood and energy levels to see the connection between reduced screen time and improved well-being.
When to Seek Support
If digital habits are significantly impacting your sleep, relationships or mental health, WMCHealth’s behavioral health specialists can help you develop personalized strategies for managing technology use and reducing stress. To learn more, visit our website or call 914.493.7000 to make an appointment.