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Whether for work, convenience, connection or entertainment, we rely on digital technology. But the prevailing wisdom is that our screen-based lives are not good for us: that our digital devices and apps are addictive and harmful, ruining attention spans, sleep, and more. However, research suggests Screen time is not actually the driving force behind declining mental health. Rather, digital technology is one component within an ecosystem of factors.
However, it is clear that we could have better relationships with our screen-based technology. Let’s think about how.
Stop Worrying About Screen “Time”
How much we use our devices it’s not that useful like thinking about the types of content we consume, the context in which we consume it, and why we consume it. Some researchers suggest We think in terms of a “digital diet.” When we consider our diet, we don’t ask “how much food is too much.” Instead, we look at the variety of foods; how they interact with each other; when we eat; whether we exercise or not; Similarly, different types of screen time may have different potential effects. our well-being, if used in the right way, our digital devices can offer us numerous benefits and situational comforts, while at the wrong time or circumstance, using them is not positive.
Think screen habits, not addictions
you are not addicted to your smartphone or social networks. When we fall into this way of thoughtWe focus on the use of technology exclusively in terms of negative effects, and the only solutions focus on abstinence. Instead, research points to a more useful way of framing our use of technology (in terms of habit formation) that it can offer us most effective tools for making positive changes. What is the landscape of our use of digital technology? What do we like to use our phones for? Are we using our screens intentionally or have we developed sillier, less fruitful habits? By shifting our thinking toward this more nuanced approach, we can go beyond simple “digital detox” to create a better experience.
Evaluate your screen habits
Being more intentional about screen use won’t result in a significant change if we do it just once. We need to be continually reflective and aware of the digital habits we are developing. If we can get better at figuring out why we feel the need to play one more game instead of going to bed, we can often reveal deeper, offline problems at work. The first step in that process is to catch ourselves in the moment and, regardless of whether those habits we identify are ultimately good or bad, create an environment in which we can revisit and evaluate those habits.
Change habits that don’t work
Once we have detected unwanted habits, we must modify our behavior to prevent them from becoming more serious problems. Unfortunately, there is no foolproof evidence base to use here, but we can try to figure out what works for each of us. Part of this involves improving how the technologies we use actually work, including what is already built into them to help, but it can also be useful to try nudges that can help us in that reflection exercise. For example, research suggests that Night Shift modes on smartphones actually don’t do anything biologically to promote sleep, but setting a time to have a noticeable change in the color tone of the screen can be a simple reminder that you may want to start sleeping soon.
Be critical of your own use of technology and what you are told about it
Investigation tells us that if we are repeatedly exposed to an idea, even if we initially don’t believe it, over time we can begin to accept it, which is known as illusory truth effect. That’s why it’s important to remember that the broader narrative around screens has the potential to influence and color our own beliefs and thinking frameworks about their effects in an unproductive way. If we want to be more constructive when it comes to improving our technological habits, this means that we must be more critical and reflective not only about the habits themselves, but also about what they tell us about their effects. The goal here is not to instantly dismiss any headline you read on your screens; rather, we must approach them with a sense of cautious curiosity and evidence-based reasoning. And it’s worth keeping in mind that while some commentators frequently claim that the (negative) effects of smartphones and social media are clear, in reality, the (negative) effects of smartphones and social media are clear. science of screen time There is still no consensus agreement on the effects, positive or negative.
It’s okay to talk about your use of technology
We need to try a lot harder when it comes to curating our digital lives. We need to remind ourselves that it’s okay to talk about what we do on our screens. Partly because of the narratives that develop in the media, and partly because of the way we have learned to use them, we too often feel guilty about being on our devices. In turn, it means that we tend to keep what we are doing to ourselves. But studies have shown that when it comes to experiencing difficulties online, having resilient support networks around us is key to overcoming those difficulties. Building those kinds of support networks starts with having more open, honest, and non-judgmental conversations with each other about the experiences we have on our screens. By sharing what works for us, as well as what we don’t feel like we’re doing so well, we begin to create a culture where it’s easier to ask for help, share advice, and ultimately learn from others’ digital experiences. others. If we can do this, we can begin to model better technology habits for those around us, and we will all win.