Are you ready for a Digital Detox Challenge?
Sunday, May 19, 2024.
In the span of a generation, society has shifted dramatically from using paper to relying on screens, marking a significant social transformation.
This change has led to an increasing amount of time spent looking at devices rather than engaging with the world around us.
Average Smartphone Usage
Folks now spend between 3 to 6 hours daily on their smartphones, not including work-related use. With an average of 8 hours spent sleeping, this leaves a substantial portion of the remaining 16 hours dedicated to screen time.
Psychological Effects of Screen Time
Research has extensively examined how screen time affects our minds. This article synthesizes findings from over 30 studies on the impact of digital technology, its addictive nature, and how to effectively conduct a digital detox.
Physical and Psychological Effects
Excessive phone use affects various aspects of life, including physical health, relationships, sleep, and cognitive functions like memory and attention. Physical effects include neck pain, obesity, and impaired performance. Psychological impacts are even more concerning, linking excessive phone use to loneliness, depression, and isolation.
Social Impacts
Over 70% of married couples report that mobile phones interfere with their relationships, a phenomenon known as 'phubbing'—snubbing your partner to look at your phone. Additionally, phone use is blamed for sleep loss, low productivity, and risk-taking while driving. The blue light from screens disrupts sleep and general health, especially when used before bedtime.
Digital Dementia
Using phones for mental breaks at work can slow the brain down by over 20%. Research suggests that even having a phone nearby reduces cognitive capacity. This reliance on technology for information, known as 'cognitive offloading,' leads to 'digital dementia.' Without their phones, some people experience 'nomophobia,' or the fear of being without their phone.
Alienation from Society
Smartphones diminish the enjoyment of socializing. Studies show that people enjoy social interactions more when they avoid using their phones. Despite promises of added purpose and meaning, smartphones often alienate users from society.
Why Phones Are Addictive
Smartphone addiction mirrors substance abuse, with alerts from phones activating the brain's pleasure centers and releasing dopamine. This 'cognitive hunger' drives people to check their phones frequently. The behavior is contagious, much like yawning or laughter.
Finding a Balance
Not all agree that digital technology is harmful. Some argue it supplements our thinking skills and does not make us stupid. The key is how we use our devices—'doomscrolling' is depressing, but learning new things can be enriching.
The Digital Detox
Researchers have explored ways to cut down on digital usage, with moderation being the most effective. Here are evidence-based goals to reduce screen time:
Goal 1: Use Devices Mindfully
Monitoring screen time can increase satisfaction and productivity. Apps that track usage can help people become more mindful and refocus their screen time.
Goal 2: Reduce Usage by One Hour
Cutting back on smartphone use by one hour daily improves mental well-being and physical activity and reduces depression and anxiety.
Goal 3: Cut Down Social Media
Swapping 30 minutes of social media use for physical activity enhances happiness and reduces stress. Reducing social media use by 50% improves body image in young adults and teens.
Goal 4: Take a Social Media Break
A one-week social media break improves anxiety, depression, and overall well-being. Participants in studies reported feeling better and having more time for other activities.
Goal 5: Improve Sleep
To improve sleep, reduce phone checking in the evening, avoid screens 90 minutes before bed, and adopt new habits like reading or meditating.
Goal 6: Go Out Without Your Phone
A 20-minute walk in nature without a phone significantly reduces stress levels.
Effectiveness of Digital Detox
A systematic review of 21 studies found mixed results for digital detox effectiveness, except for reducing depression. Cutting back on screen time consistently improves mental health, particularly reducing symptoms of depression.
Final thoughts
Perhaps a Digital Detox is something you’ve been thinking about. Start slowly. Look at this post as a menu of behavioral shifts you might want to play with.
Be Well, Stay Kind, and Godspeed.
RESEARCH:
Radtke, T., Apel, T., Schenkel, K., & Keller, J. (2021). Digital detox: An effective solution in the smartphone era? A systematic literature review. Mobile Media & Communication. https://doi.org/10.1177/20501579211028647
