Is scrolling the internet taking over your life?
Technology addiction is a form of behavioral addiction. While many of us may not go as far as to say we are “addicted” to our tech, it’s common to feel you’re glued to your devices a bit more than would be ideal.
Identifying a technology overuse and addiction can be difficult since technology is a necessary part of our modern lives. We need to check emails, answer calls, respond to texts, and be engaged online to connect with others. Sometimes though, we find ourselves spending more time than we intended engaged with online activities. Who can honestly say they haven’t found themself up later than planned scrolling the night away instead of getting much needed sleep?
Technology overuse can be the result of a variety of things, so it’s important to get to the root cause. Like with all dependencies, it’s a nuanced issue, often intertwined with mental health conditions such as stress, anxiety, and depression. Avoidance of tasks we don’t want to do, escaping from unpleasant realities, or simply getting another hit of dopamine can all result in tech overuse.
It’s important to understand that games, social media, and apps are all designed to provide paced surges of dopamine, the neurotransmitter that provides a sense of reward. Tech companies spend big bucks programming their products so that you stay engaged as long as possible. To do this they develop algorithms that ensure you get bursts of dopamine at both regular and sporadic intervals. By having an element of unpredictability to your rewards it keeps your mind engaged and wanting more. Games will program in small wins and rewards, apps dependent on scrolling will give content they know you enjoy at programmed intervals, and notifications pop up at specific times to ensure you keep checking your messages throughout the day.
So, how do we balance our technology use and engage in a healthy way?
Here are some tips:
Set Tech Times: Establish set times each day during which you will use technology, and do your best to stick to them. These time blocks could look like time for emails in the morning and night or a specific block of time for fun scrolling in the afternoon once important tasks have been completed. Try to avoid times that you know are traps for you. If you find after work scrolling can lead to your whole evening being lost to the device, consider keeping your phone and computer away during this time.
Create Tech-Free Zones: Designate certain areas in your home and/or office to be technology free zones. One area I like to recommend folks keep tech free is the bed-room, since tech can often get in the way of healthy sleep patterns. Our beds should be places for tranquility and calm, or stimulating fun with a partner, rather than work zones.
Turn Off Notifications: Every app you download is going to try to send you notifications. It’s how they keep you coming back. Limit the number of notifications you allow and consider turning them all off during times when you want to focus on other things. Your attention is valuable, don’t just give it away to the peskiest app!
Unplug: A weekend without tech can do wonders for your mental, physical, and spiritual well-being. You wouldn’t go on vacation only to sit and stare at your phone all day. So look at a tech free weekend as a mini vacation. Many apps let you pre-set notifications to alert folks who may try to contact you that you will not see their message until Monday morning. That way you don’t need to worry that you’re missing something. Does a weekend sound like a bit too much to start? Try with an evening and go from there.
Get Moving: Engage in activities that take your eyes away from the screen. These activities could be anything you enjoy, such as going for a walk, engaging in a hobby, or taking an interactive class. Now is the time to learn that new skill you’ve been daydreaming about.
Practice Mindfulness: Incorporate mindfulness practices, such as meditation and breathwork, into your daily life to help you stay present, focused, and centered.
Connect with Others (In Person!): Connecting online was a saving grace during the height of the pandemic. However, many of us never returned to our previously social lives and rather find ourselves living in isolation. Meet up with a friend for a walk in a local park or cup of coffee.
Implementing these tips into your life can help you create a healthier balance between your technology use and other aspects of your life. If you continue to struggle with excessive use, consider reaching out to us at Natural Path Healthcare or to another mental health professional for help.