Let’s be honest: computers,televisions, tablets, gaming devices, and cellphones are really cool. Just a few years ago, these devices couldn’t do half the things they do now. 

These days there is a ton of information at our fingertips. 

• There are thousands of hours of cat videos on Youtube.

• We can connect with friends and family on the other side of the world during a global pandemic. 

• We can work from home.

• We can binge watch hours of our favorite shows.

In order to achieve all these things, however, we spend hundreds of hours looking at screens. 

• Research has shown that college students spend approximately 8-10 hours a day using their cellphones, which includes looking at screens.

• That’s the same amount of hours recommended for a healthy night’s sleep. 

• That number doesn’t account for the amount of time also spent looking at computer screens or televisions. 

Unfortunately, the increased amount of time we spend in front of screens has reduced the amount of time we spend engaging in physical activity and connecting with each other in person. 

Excessive amounts of screen time can lead to: 

• reduced physical activity

• irregular sleep patterns

• impaired social skills

• overeating

• eye strain

• repetitive-use injuries, such as carpal tunnel

• neck, shoulder, and back pain

• increased risk for depression 

In the time of COVID-19, using technology and devices with screens has become the primary way that many of us can remain connected with others. 

• With many people working from home and students, including UMBC students, taking classes online, it's hard to not find ourselves in front of a screen for multiple hours a day. 

However, we can reduce the impact of increased screen time by 

• setting a daily screen time limit;

• making meals, including those with family, technology-free;

• avoiding screen devices at least one hour before bed;  

• standing and stretching at least once an hour while working;

• being mindful of your posture while sitting;

• finding an activity that doesn’t include a screen, like reading a book or completing a puzzle;

• connecting with family and friends without the use of technology, such as writing and mailing a letter; and 

• getting outside and taking a walk (please practice safe physical distancing).

If you feel like your screen time and/or use of social media is negatively impacting your quality of life or your relationships, please call the Counseling Center at 410-455-2472 for help. 

The UMBC Instructional Technology Update is provided by the Division of Information Technology for students, faculty and staff. If you have questions or need help, please consult the Blackboard Help FAQs or directly at www.umbc.edu/blackboard/help.  You can also contact the Technology Support Center at 410.455.3838 or submit an RT (Request Tracker) ticket via the myUMBC Help Menu or directly at my.umbc.edu/help.

HEADLINES

What’s New

• DoIT Offers Monthly PIVOT Webinars for Online Teaching During Summer

• New Bb Annotate refreshes inline grading tool for SU2020   

• Google Assignments and File Embed Available for Bb Courses 

• Panopto Downtime: Saturday, June 27 

• SU2020 Courses Created in Blackboard on April 21, 2020 

Academic Continuity

• May 4-8 PIVOT webinar recordings available [myUMBC login req’d] 

• Go Online (GO) Kit Series on Academic Continuity 

• Effective practices for managing the live virtual classroom

• Using Respondus Tools to Address Integrity of Online Tests

• UMBC Online: By the Numbers

Training & Professional Development (view all events)

• End of Semester Sprint (5.13) 

• Bb Collaborate (5.13) 

• VoiceThread Essentials (5.15 & 5.19)

• Panopto Essentials (5.15, 5.19, & 5.21)

• Blackboard Essentials (Part I - 5/18  / Part II - 5.20)

• Ultra Essentials I & II (5.21)

Other DoIT News

• FYI: Virtual URCAD Puts Student Research on Broad Display

• Moving from “What is that?" to Data-Informed Practice 

As always, if you have any questions, please consider the following options:

• Academic Continuity | Keep On Teaching | Student Technology Resources 

• Check our extensive FAQ collection 

• What’s new in Ultra? | Known Issues 

• Open a ticket via RT

• Follow the Instructional Technology & DoIT myUMBC groups

• Request a consult with instructional technology staff

What do the words relaxation, zen, stress relief, center, reflection, and healing all have in common? 

All of these terms have been associated with meditation. 

Meditation is a practice that focuses on the interactions between the mind, the body, and the behavior. 

• Meditation has a long history and is practiced in many different cultures around the world. Here are the basics to meditation:

• A quiet space with as few distractions as possible

• Comfortable posture

• A focus for your attention

• An open mind

• Relaxed breathing

While the practice of meditation should contain these basics, the practice of meditation is unique to all of us. 

• From the space we choose to the comfortable posture we select, it’s up to us. 

• The biggest key to a successful meditation practice that we all must remember is to stay present in the moment. 

• While we meditate, our thoughts may drift or we may become momentarily distracted, that’s okay.

• Just bring your thoughts back to your focus when you notice. It’s natural for the mind to drift. Meditation is an ongoing practice. 

Some of the emotional benefits of practicing meditation include 

• building skills to manage stress

• focusing on the present

• reducing negative emotions

While meditation is not a replacement for seeking care from a healthcare provider or a therapist, it has been linked to improving the treatment of

• depression

• anxiety

• sleep problems

Here are a few ways to practice meditation:

• deep breathing

• scan your body

• repeat a positive mantra

• read and reflect

• focus on gratitude

• engage in a spiritual reflection or prayer

Looking for more on meditation? Check out these apps and resources to help you craft your own meditation practice:

Resources available from UMBC:

• WellTrack

• Let’s Meditate - sessions offered by the Counseling Center weekdays at noon and 4:30 p.m.

• Yoga - Offered by UMBC Recreation every day at 10 a.m. (except Tuesday and Saturday)

Free phone apps are also available.

• Calm

• Aura

• Stop, Breathe & Think 

• Insight Timer