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| In the United States, 86% of people ages 16 to 24 report that social media has a direct and negative impact on their happiness. Larissa "Larz" May is one of those folks who's experienced this pain firsthand. And now, she's on a mission to help people build healthier relationships with social media and tech use with her nonprofit called #HalfTheStory. |
| Are you looking for ways to stop mindlessly scrolling Instagram and Twitter and use these apps in more intentional ways? Look no further. In this Q&A, May shares digital wellness tips, thoughts on the celebrity social media break trend, and other steps you can take to improve your relationship with Big Tech and your mental health, especially during these months when people live with seasonal depression. |
| Q: | Tell us a bit about your relationship with social media. What inspired you to launch #HalfTheStory? | |
| A: I started #HalfTheStory when I hit rock bottom in college as a fashion entrepreneur/blogger and realized the toll that technology was taking on my mental health. I had a lightbulb moment that social media was only #HalfTheStory, but there was an opportunity to create a more connected experience through authentic social storytelling. I didn't want to be part of the problem; I wanted to fix it. |
| My conclusion was that there was no system in place for kids to develop healthy relationships with technology, so I decided to build it myself. |
| I started #HalfTheStory out of my college dorm room, and now we're a global nonprofit that has reached millions of youth around the globe. Our mission is to empower the next generation's relationship with technology through advocacy, research, and education. We're building Social Media U, the next-gen educational program to help teens develop healthy relationships with tech from the start. |
| Q: | What skills or insight do you hope people gain from Social Media U? | |
| A: #HalfTheStory's Social Media U program is a hybrid, micro-intervention, developed in collaboration with and for youth, that educates young people on the connections between emotional health and digital habits to transform their sense of self and their relationship with technology. |
| Our program helps young people evolve from being lost in mindless tech use to becoming an emotionally agile critical thinker — someone who stands firm in their worth and is able to resist the power of persuasive technology. We start at the root cause — emotions — before we address the tech habits. This is the crucial differentiating factor for us. |
| We focus on three key components of emotional health: |
- Cognitive reappraisal: the practice of thinking about your thinking to get some distance from an emotionally activating event (e.g., social media likes on a post)
- Emotional granularity: the practice of getting as specific as possible about the emotions you're experiencing
- Self-compassion: the practice of intentionally meeting your emotions with kindness and compassion
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| Q: | For some, seasonal affective disorder (SAD) time is officially here. How can people navigate social media and tech use to relieve potential symptoms and avoid feeling even more distress during this time? | |
| A: It's ironic you ask this as I'm in the middle of navigating this myself. |
| One of the best things you can do to prevent SAD (aka seasonal depression) is to optimize your circadian rhythm. Blue light is one of the greatest disruptors of your sleep cycle. Blue light disrupts melatonin production, which is the key chemical that supports your body's ability to prepare for sleep. The result? It's harder to fall asleep and wake up in the morning. |
| Secondly, I'm a firm believer in light therapy (Verilux is my favorite). Regular exposure to sunlight is key for your mental and physical health. In the winter, when the days are shorter, bringing light into your workspace can make a significant difference in your emotional well-being. |
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| Q: | Tom Holland, Jonah Hill, and many more celebrities and influencers are taking social media breaks for the sake of their mental health. What are your thoughts on this trend? | |
| A: Social media is a stage in your pocket that you can never escape. More than ever, celebrities and athletes have an increasing pressure to perform in the digital world, as it provides another stream of revenue for them (and their team). Their fans, brands, and followers have access to every touchpoint of their life. |
| It's not sustainable to maintain a public presence at all hours of the day. Digital devices are the first platforms to cut when you're seeking more space for presence and mental well-being. |
| Q: | What are your top three digital wellness tips and best practices that anyone can use? | |
A: - Digital intermittent fasting: It's not always realistic to completely unplug, so a great step is to limit what and when you consume on different platforms.
On weekdays, I limit my digital exposure to email, Slack, and tools that are mission critical for the business. This means no mindless social scrolling, no notifications for texts, or news. I lean on Google Alerts to efficiently bring the most important news in digital wellness in my inbox so that I don't have to do the scrolling.
- Play breaks: Creativity is an act of mental wellness, period. The opportunity cost of screen time is my creativity. For me, this is a non-negotiable as someone who is a creative at heart. It's my superpower, and I have to fight against digital fatigue and apathy. So, how do I do it?
I dedicate time daily to play by including creative magazines, colorful pens and papers, and sometimes a mid-day dance party. I've also been attending a new company called Wild Thing's World "Play Breaks" to break up my day and flex my imagination muscle. When times get tough, I turn to my analog crafts to resist my urge to scroll.
- Tidy up: The art of tidying up applies to tech, too! Delete every app that you haven't used in the last 3 days, turn off all of your notifications, and archive every text conversation that isn't active.
If you free your tech space, you'll free your brain space. |
| Q: | Many people say that they want to deactivate their social media accounts but never do. Can you recommend a couple of ways for people to set better boundaries without going completely off-grid? | |
| A: Not all screentime is created equal. We live in a world where technology is central, and cutting off tech isn't always the best approach. A little detox here and there won't hurt, but it's best to build a relationship with your technology for the long haul. Time is your most valuable asset in the attention economy. |
| Here are a few small perspective shifts to help you build a better relationship with the platform: |
- Evaluate your emotions: The first step to shifting my behavior on social media was understanding the impact it was having on my emotions. I tracked my time spent on social media for a week and recognized that 70% of the time I was using it mindlessly and without intention. And 90% of the time I left the platform feeling less than. I realized that I had to change my behaviors and my brain to start using the platform more intentionally.
- Find a support system: Commit to a challenge or change with a family member or friend to stay accountable.
- Set small goals: Take small steps and set yourself up for success in the process! For example, if you want to start and end your day screen-free, plug your phone in to recharge every night outside of your bedroom.
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