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Take charge of your screen time for a happier, healthier, and recharged you. 

Feeling recharged.

Time to give my 100%!

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Reducing distractions by managing phone settings

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As you cycle through your daily routine, small adjustments to  how you manage your screen time can help to RECHARGE YOU. 

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Getting tired and easily distracted on social media

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Feeling exhausted.

Media binge! 

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Getting off the screen to take a walk or catch some Zzzzs

Feeling drained

0% energy left for work or play

How can you take charge of your daily habits to RECHARGE?


Get to know your phone settings! It's easy to adjust settings to manage distracting notifications and features. Unsure of how to change settings? Click here for Apple support and here for Android support. 


Use UTM TimeTracker to manage studying and extracurricular activities. 


Go phone-free for an hour by attending a free fitness class or drop-in sports at the RAWC. 


Plan some media play time in your day so you can be in control of when you work and play. Interested in ditching your screen? Learn more about the benefits here and the drawbacks here


Find some fun self-care apps so your phone can help take care of you. 


Get some quality face time with your profs by dropping in during office hours instead of sending an email. 


Eat a screen-free meal once a day. Attend free breakfast with a friend on Wednesday at the Student Centre. 


Find meaningful social media connections. Integrate your online community with your campus community. 


Use dim settings on your screen before sleep to reduce blue-light effects. 


Keep in mind that on social media people post their highlights, not their reality. Click here to learn more. 

What does scientific research say about the effects of screen time on student life? 

The Goldilocks Hypothesis

Mental Well-Being 

The Goldilocks Hypothesis (Przybylski & Weinstein, 2017) suggests that both extremes (too little and too much technology use) may be detrimental. Limited access to technology could deprive individuals of essential social cues while over-exposure could decrease other essential activities. Technology use, when limited to moderate amounts, then it may be beneficial. 

Technology Usage

Current research suggests that GPA decreases with increased activity on social networking sites like Facebook, Twitter, and Instagram. When multitasking is involved, students who spent the least time online were also the ones with a higher GPA (Karpinski, Kirschner, Ozer, Mellott & Ochwa, 2013).

General Social Networking Sites


Time spent on social networking sites

School-Related Social Networking Sites


Time spent on school-related social networking sites

It has also been suggested that social networking sites, when used for academics such as creating Facebook study groups, may positively affect academic success. Hence, students who spent greater time interacting on school-related social networking sites achieved higher marks (Marker, Gnambs & Appel, 2017). 


Karpinski, A.C., Kirschener, P.A., Ozer, I., Mellott, J.A., & Ochwo, P. (2013). An exploration of social networking site use,     

         multitasking, and academic performance among United States and European university students. Computers in Human                   Behavior, 29, 1182-1192.

Marker, C., Gnambs, T., & Appel, M. (2017). Active on Facebook and Failing at School? Meta-Analytic Findings on the Relationship          Between Online Social Networking Activities and Academic Achievement. Educational Psychological Review, 30, 651-677.

Przyblski, A.K. & Weinstein, N. (2017). A Large-Scale Test of the Goldilocks Hypothesis: Quantifying the Relations Between Digital-          Screen Use and the Mental Well-Being of Adolescents. Psychological Science, 28, 204-215.

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