Depending on how technology-dependent a camper or counselor is, that’s either great news or serious cause for concern. Don’t worry — even if you miss checking Instagram every five seconds, you’re bound to benefit from a little analog “me-time”. After all, countless studies have shown that constant social media and internet exposure can have negative effects on things like concentration, memory and even basic happiness.

So here are a few tips for keeping sane without your phone in your pocket.

Keep a Journal

Journaling is your number-one weapon in the fight against digital withdrawal. People have been using journaling as a way of daily reflection long before Facebook’s “what’s on your mind” prompt or Twitter’s “What’s happening?” Think of it as a Facebook update for your future self.

Write Letters or Postcards

We often seem to forget that email isn’t the only way to keep in touch. Receiving a piece of snail mail in the mailbox brings a smile to anyone’s day. Just doodle a picture and throw in a “miss you!” on a postcard and drop it in the camp mail. Done!

Stay in the Moment

Staying in the moment is easier said than done. Being able to “quickly check Instagram” can turn your phone into a social crutch. Camp offers you a chance to let that bad habit go — and when you can’t look at your phone during down time, you’ll find yourself making real connections with the people around you. Next time you want to share “what’s on your mind,” try sharing your thoughts with a person instead of your Facebook.

Social media can be great and there’s a time and place for it; but you’ll be surprised at how great you feel when you take a little digital detox.

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