As Election Day nears, you might not yet be thinking about how to spend the 24 hours after the polls close.
If what you imagine involves doomscrolling for hours on end, obsessively watching for news about exit polls and vote counts, you should instead consider a hard-earned break from the 2024 election altogether.
Whether you call the act of signing off next Wednesday a mental health day, social media detox, or simply touching grass, there is nothing you can gain from election-related hypervigilance, says Dr. Richard E. Cytowic, author of Your Stone Age Brain in the Screen Age: Coping with Digital Distraction and Sensory Overload.
"Whether you're obsessed about it or not, the vote count is going to be what it's going to be," he says.
Still, many people have spent the past several weeks or months agitated and anxious about the election.
They're not just experiencing average stress, either. The American Psychological Association's recent poll of U.S. adults found nearly three-quarters of respondents worried that the election results could lead to violence, and more than half believe this election could be the end of democracy in America. With such incredibly high stakes in mind, it's no surprise that people struggle with the uncertainty of knowing who will become president of the United States, and under what circumstances.
Yet, Cytowic says people also need an off-ramp from this anxiety, rather than letting it persist and fester. You may become fearful for other reasons after the election results become clear, but at least you'll have enjoyed a reprieve before new worries dominate your thoughts.
To help create this break, Cytowic, who is also a clinical professor of neurology at the George Washington University School of Medicine and Health Sciences, recommends the following strategies:
Accept that you don't have control over what happens. If you can vote, try considering that the end of your election season journey, because you've done what was within your power to help determine the outcome, Cytowic says. Activism and organizing is another way of influencing the election, but remember how much of that work involves direct action, like knocking on doors, not impulsively checking social media.
Log off as much as possible. Cytowic says that people are overwhelmed because they're being bombarded by political advertising, social media content, and media coverage about the election, all of which can make them more anxious, and thus more likely to seek certainty by doomscrolling.
So, check to see when we'll know the 2024 election results, and plan to spend the waiting period off your phone, or logged out of social media. You can also try pausing or silencing notifications during this time, so your phone doesn't lure you back into a vicious cycle of checking for updates. If it's helpful, decide in advance to only check the news at certain times, such as after meals.
Spend time with someone you care about. Social media and tech devices tend to pull us away from in-person interactions. But being with a friend or loved one with whom you enjoy spending time can be restorative, Cytowic says. So the day after Election Day would be a great moment to grab coffee with a co-worker (but avoid politics), invite a friend to dinner, or speaking to a family member (instead of texting them).
Do non-purposeful activities. Cytowic says that the human brain needs time to do nothing, because it's straining to be constantly stimulated. Bonus points if you're able to go outside to clear your mind.
The Dutch refer to such idling as Niksen, Cytowic says. The point is to shift your mental focus and use this time as an opportunity to reset the brain's proverbial circuit breakers. Cytowic particularly recommends looking at trees or the sky, or listening to birds. Even a quiet minute under a tree in a park can be beneficial.
Do a meditative activity. Quitting your device and social media for the day won't be easy if you don't plan alternative activities. Cytowic recommends hobbies that help you stay in the present moment or achieve a sense of flow. These can include meditation, cooking, playing cards, gardening, sports, and other engaging pursuits.
However you choose to give yourself a break after Election Day, just be sure to give yourself a meaningful opportunity to transition away from any stress or anxiety you've been living with for days, weeks, or months.
Cytowic says that if people can seize that chance, they'll be much happier than if they never stop their "relentless exposure" to screens, politics, and the turmoil they often create.
