This is your Permission Slip to stop being "chronically online"

Dearest Gentle Reader,

I must confess: My screen time is horrendous. 

After clocking in over 2,500 hours last year, a goal of mine in 2026 was to bring it down by half. 

Well, when I got the notification three days ago that my average screen time was 6 hours and 10 minutes last week. I… was surprised and not surprised. 

“I work in social!” I say! “My screen time has always been like this and that’s what’s made me stronger as a Strategist, Creative and Creator.” 

True-ish. But on the inverse, I really love living my life away from screens. The reason I work so hard? To live a life that is in technicolor away from screens. A life that is delicious, whimsical, and joyful.

And if I’m gonna be honest, scrolling often leaves me feeling: 

In fact, the doomscroll veiled under “research” is a crutch. Should we aim to be “internet fluent?” Absolutely. But I believe being “chronically online” might be hurting your craft more than benefitting it. I speak from experience.

We MUST break the mindset that you have to be online constantly to be good at your job.

TLDR: F u c k being chronically online. 

You are not one scroll away from your next big idea. You’re creative af. 

You are not one trending post away from unlocking viral success for your brand forever. Give yourself more credit. 

You are not one top comment away from getting icon status. This is a long game. 

I know, I know, we’re stubborn and endlessly curious.

But take this as your sign to change with the changing times. 

I PROMISE if you give yourself permission to do these 4 things: Your creative output will feel brighter. Your brain will feel clearer. And your wellbeing will be…more well. 

A career in any industry is a long game. Sustainability isn’t a superpower. It’s a necessity. When I worked in corporate, I thought there would be a time where there were “no fires” or leadership would make an effort to make the work less demanding but no. That never happened.

Sustainability comes from us protecting and advocating for ourselves and what we can control. 

These robots have been trained to give your brain the highs and lows to keep you scrolling. Research and articles on “brain rot” shows that endlessly scrolling can kinda feel like gambling and lead to “emotional desensitization, cognitive overload, and a negative self-concept.”

There are dumb phones and Bricks that can help manage screen time. But there is also something as simple as “putting the phone down.” (I am also saying this to myself.) 

When I’ve had better weeks: Cutting down on the noise has only made me better IRL and as a Social Media professional. 

And I’m not alone. Slate’s Head of Marketing and dear friend, Christina Le, started putting down her phone in public places:

It’s like nobody wants to be bored these days! I’m guilty. But when I think of where my best ideas come from, they come from when I’m bored. 

I came up with a Smosh gameshow “Spelling Beekini Wax” while washing my hair in the shower. My funniest ideas came after I showered and ate some adult gummies while laughing on the couch with my husband. The most entertaining and deep conversations I’ve had were with strangers in hotel bars.

Inspiration comes when the brain is able to rest. So get intentional about GETTING BORED. 

Another Slate friend shoutout, Carmen Vicente caught my attention (and my heart) when she said the phrase “raw dog walks.” The act of going on a solo walk, sans-headphones, and just walking and thinking.

In my 2026 Predictions newsletter, I dropped this banger of a quote: “Our feeds aren’t feeding us.”

And in a game where engagement is what matters most, Social Media is not really about quality content. It’s about “successful content.” <- a term I first heard from Jamie Cohen, a Media Studies and Culture Expert (and also former TA from my college days) 

So when you’re consuming only on Social Media, you’re not always gonna get the grade-A organic certified fresh stuff for your brain. 

Then one must diversify their diet:

Since making a more active effort to diversify what I consume, I feel more inspired in one viewing experience than many days of scrolling. 

I am also noticing my attention span improving. 

Unless you want to. 

What do you actually like to do? What things make your feel better? What makes your brain happy? 

I find that most adults have a hard time answering these questions. 

Not me. 

A “high” can come in any form. And I think it’s important for all of us to pinpoint offline activities that genuinely fill your cup (with and without others involved.) 

Alone, I love to: 

With others, I love to: 

I also make it a point to not really capture videos or photos (other than for my own memories) during these activities because I love being in the moment. 

I really enjoy how this creator, Kristen The Person, breaks out different categories for a “Dopamine Menu.” 

(Or retire. Or win the lottery.) 

And that’s a nihilistic and optimistic way to say: The internet is not going anywhere. And if you missed one internet moment, it’s f u c king fine.

We will post for the internet gods again. And again.

The goal of these permission slips is not to be a 100% A+ student. But to take a step in the right direction.

I know I’m not perfect at it. And that’s not the goal. It’s a for-a-long-time game.

Til the next time, I’ll see you on the internet!

XOXO Lady Socialdown aka Sarah Whittle

Next Edition of Unicorn Social: An incredible bucket list dream of mine is checked off the list! And the power of putting yourself out there.

Ok self plug, this quick video I did with my mom popped off on my socials and I genuinely love it:

This video took less than 5 mins to capture and I’ve rewatched it a ton. My mother gave an Oscar-worthy performance. And yes, I do rewatch my own content. Bc I’m always proud of what I post.