Building Positive Media Habits

In today’s world, news and social media are available 24 hours a day. Our phones, computers, and televisions keep us constantly connected to information.

While staying informed is important, constant exposure to news and media can also increase stress and anxiety.

In previous generations, people typically read the newspaper in the morning or watched the evening news. Today, the news cycle never stops. Notifications, social media feeds, and breaking news alerts can keep our attention locked on stressful information throughout the day.

Developing healthier media habits can help protect your mental well-being while still allowing you to stay informed.

How Media Habits Affect Stress

Because our phones are always nearby, many of us consume news without even realizing how often we are checking it.

Some common habits include:

• Checking the phone first thing in the morning

• Receiving constant news notifications throughout the day

• Skimming headlines without reading full articles

• Sharing articles online without verifying the content

While these habits may seem harmless, they can contribute to media fatigue, anxiety, and misunderstandings about current events.

Online platforms also track what we read and watch, often showing us more of the same content rather than exposing us to a wider range of perspectives.

Reducing Media Overload

Just as parents often limit screen time for children, adults can benefit from setting healthy boundaries around media consumption.

One simple step is turning off news notifications on your phone or tablet. If you want to stay informed, consider choosing a specific time of day to read or watch the news instead of checking constantly.

Other helpful habits include:

• Avoid checking your phone immediately after waking up.
  Start your morning with a few moments of quiet, stretching, prayer, meditation, or a cup of coffee or tea before looking at your screen.

• Be intentional with social media.
  Instead of opening apps automatically, choose specific times during the day to check messages or updates.

• Avoid online arguments.
  Engaging in heated discussions with strangers online rarely leads to meaningful outcomes and can increase stress.

Consider Returning to “Legacy Media”

Another option is to consume news through more traditional formats such as newspapers, magazines, radio programs, or scheduled television broadcasts.

These sources often present a broader view of current events rather than the algorithm-driven feeds common on social media.

Reading a printed newspaper, listening to a radio broadcast, or watching a scheduled news program can also reduce the urge to constantly refresh or check updates.

Finding Balance

Like many aspects of wellness, developing healthier media habits requires awareness and intention.

The goal isn’t to avoid the news entirely. Instead, it’s about creating boundaries that allow you to stay informed without overwhelming your mind or nervous system.

Small changes in how and when you consume media can make a noticeable difference in your overall stress levels.