“Do you have anything on the ‘information diet’?” someone asked.

I wasn’t exactly sure what he was talking about.

I told him that we had information on identifying reliable information on the web. Then it dawned on me what he meant.

We have more information coming at us than at any time in history. Many of us would benefit from putting away our phones and turning off our screens. Some call it a “digital detox.”

I can’t drive home without seeing billboards with messages. I enjoy listening to the radio, but I do not always have it on. I like to drive in solitude and pay attention to the drivers around me, who sometimes are on phones and occasionally drive through red lights.

Getting away from the constant stream of information hitting us from every direction can benefit our health on several levels.

I recognize the irony of some of you reading this on a computer, phone, tablet or other device.

In North Dakota, a state law requires students to turn off and store electronic devices during school hours or leave them at home.

As I walk around a college campus, I am often amazed to see a line of students, all on their devices, while their peers are walking or sitting next to them.

So, what’s the problem with all this media? Devices are distracting and reduce face-to-face interaction and learning. Our brains are not designed to truly multitask.

We may feel addicted to technology or fear we are missing something if we set aside our devices.

Too much screen time and blue light can negatively affect sleep. Staring at screens can strain our eyes. That’s why eye care professionals recommend the 20-20-20 rule: take a 20-second break to look at something 20 feet away every 20 minutes.

If you take some breaks from your phone, you might notice reduced stress and better physical health – maybe even more creativity. You also may cultivate stronger relationships by taking a walk with a friend during a break instead of scrolling on a device.

Our devices can also leave us with “tech neck” from bending our heads forward to look at screens. Our heads weigh about 10 pounds, and slumping forward increases pressure on the neck and shoulders. Sit up straight with your body aligned and your feet flat on the floor. The Centers for Disease Control and Prevention has information about ergonomics to help prevent strains.

Let’s also consider the cleanliness of these screens. More than two decades of research show that digital devices can harbor bacteria and fungi, which may be transferred to our food and mouths from our scrolling fingers.

Many people take their phones to the bathroom. Give yourself some privacy. Some researchers have reported that phones can carry thousands of bacteria per square inch — sometimes more than a toilet seat.

Many experts recommend limiting recreational screen time to no more than two hours a day. You might set a timer, turn off your device at night, clean it with an alcohol-based wipe (or whatever your manufacturer recommends) and keep it out of your bedroom.

As I write this column on my computer, I know technology is not going away. Unlike my children, I am not a “digital native.” I was an adult when I bought a cell phone, while my kids grew up with technology.

Use devices for what they are: tools to help us when we need them. If you would like to read about recognizing reliable information while online, see “Nourish Your Mind and Body with Accurate Health Information” from North Dakota State University Extension.

Reclaiming some time from screens can open space for movement, conversation and nourishing food. Try this recipe from Iowa State University and enjoy it on a brisk walk with a buddy.

Peanut Butter Banana Smoothie

1 frozen banana
1 container (6 ounces) vanilla yogurt
1/2 cup milk
1 tablespoon peanut butter
1/2 teaspoon cocoa powder (optional)
1 teaspoon chia seeds (optional)
3 ice cubes (optional)

Cut a fresh banana into 4 to 6 chunks. Place in a tightly sealed container or zippered bag and freeze for at least 4 hours. Place frozen banana, yogurt, milk, peanut butter and optional ingredients in a blender. Blend until smooth.

Makes two servings. When made with nonfat milk, each serving has 190 calories, 4.5 grams fat, 7 grams protein, 33 grams carbohydrate, 2 grams fiber and 100 milligrams sodium.

(Julie Garden-Robinson, Ph.D., R.D., L.R.D., is a North Dakota State University Extension food and nutrition specialist and professor in the Department of Health, Nutrition and Exercise Sciences.)

NDSU Agriculture Communication – Feb. 26, 2026

Source: Julie Garden-Robinson, 701-231-7187, julie.garden-robinson@ndsu.edu

Editor: Dominic Erickson, 701-231-5546, dominic.erickson@ndsu.edu