Create a Summer You’ll Remember

Dr. Melanie Brown, Chiropractic Physician, Mountain Life Clinic & Pure Life Clinic, For The Sandy Standard

Summer has a way of slipping through our fingers. One minute the weather finally warms up, and the next we’re wondering where the long evenings, sunshine, and good intentions went. Too often, summer becomes a blur of screens, scrolling, gaming, streaming, and “just one more video.” Before we know it, we’ve spent another season watching life instead of living it.

The average American now spends over seven hours per day looking at screens outside of work, and many people spend far more. Over the course of a lifetime, that can add up to more than 17 years spent staring at screens.

As a doctor, I believe technology in itself is not the enemy. Screens help us learn, connect, and work. But many recent studies are raising important concerns about excessive screen time and its effects on mood, sleep, attention, memory, and emotional regulation. Our brains were not designed for endless stimulation, constant notifications, and rapid dopamine hits all day long.

One of the biggest issues may simply be what screens replace. Every hour spent online is often an hour not spent moving, creating, exploring, socializing face-to-face, resting deeply, or simply noticing the world around us. Summer gives us an incredible opportunity to reset those habits.

The key is planning ahead. Summer fun rarely happens by accident. Think ahead about weekend getaways, hikes, outdoor concerts, camping trips, music lessons, volunteering, gardening, or simply making it a goal to spend more evenings outside. Schedule weekly activities with people you enjoy being around. Start a pickleball or basketball night. Learn ukulele or start singing together. Plan evening walks with neighbors or morning coffee dates with friends. Small traditions often become the moments we remember most.

One simple but powerful habit is intentionally reducing screen time during drives, meals, and outings. Let kids look out the car window instead of handing them a device the moment boredom appears. Boredom is not actually bad for the brain. In many ways, it is healthy. Quiet moments allow the brain to daydream, process emotions, build creativity, develop problem-solving skills, and learn how to tolerate stillness. Some of our best ideas and deepest thoughts happen when our minds are not constantly entertained.

When brains become accustomed to the rapid dopamine hits of video shorts, gaming, and endless scrolling, slower and deeper pleasures can begin to feel less satisfying. Over time, this can make it harder to enjoy some of the best parts of life — sitting on the beach, listening to birds, having meaningful conversations, or watching a beautiful sunrise or sunset with people we love.

Meals are another important opportunity for connection. Whether you are with family, friends, coworkers, or neighbors, putting phones away during dinner or at restaurants helps people engage in thoughtful conversations, practice listening, share stories, and build stronger relationships. For generations, meals have been one of the primary places people learned communication skills and connected with each other.

Summer doesn’t have to disappear into a screen. With a little intention, it can become the season that reconnects us to our health, our relationships, and the life happening right in front of us.