Whether it’s for work, convenience, connection or entertainment, we rely on digital technology. But the prevailing wisdom is that our screen-based lives aren’t 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 declines in mental health. Instead, digital technology is one component in an ecosystem of factors.
Still, it’s clear that we can make better connections with our screen-based technology. Let’s think about how.
Stop worrying about screen “time”.
How much we use our devices Not as helpful Like thinking about the types of content we’re using, the context in which we’re using it, and why we’re using it. Some researchers suggestions We think in terms of “digital diet”. When we consider our diet, we don’t ask “how much food is too much.” Instead, we look at the range of foods when we eat or not; Our Well-Being If used in the right way, our digital devices can provide us with many situational benefits and conveniences, while using them at the wrong times or situations, is not positive.
Think screen habits, not addictions
You are not used to it on your smartphone, or social media. When we fall this way thinkingWe focus exclusively on the use of technology in terms of negative impacts, and the only solution focuses on abstinence. instead, Research points For another useful way to frame our use of technology—in the form of habit formation—that can offer us Another effective tool To make a positive change. What does the landscape of our digital technology use look like? Why do we enjoy using our phones? Are we using our screens on purpose, or have we developed more mindless, less rewarding habits? If we shift our thinking to this more nuanced approach, we can go beyond a simple “digital detox” to create a better experience.
Assess your screen habits
Being more intentional about screen use won’t result in meaningful change if we only do it once. We need to be constantly 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 another game instead of sleeping, we can often uncover deeper, offline problems at work. The first step in that process is to catch ourselves in the moment, and regardless of whether the habits we identify are ultimately good or bad, to create an environment in which we can pick up those habits and evaluate them. can do
Fix habits that aren’t working
Once we’ve discovered unwanted habits, we need to modify our behavior to prevent them from turning into more serious problems. Unfortunately there is no foolproof evidence base to use, 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, using what’s already built into them to help, but it can also be useful to try out those nudges. that can help us in that exercise in reflection. For example, research suggests that night shift mode on smartphones Don’t really do anything biologically To support sleep—but timing a noticeable change in color tone on your screen can be a simple reminder that you might want to start sleeping early.
Be critical of your own technology use, and what you are being told about it
research Tells us that if we repeatedly encounter an idea, even if we don’t believe it at first, over time we may begin to accept it—which is called The effect of illusory truth. It is therefore important to remember that the pervasive narrative about screens has the potential to inexorably influence and color our own beliefs and frames of thinking about their effects. If we want to be more creative in improving our technology habits, that means we need to be more critical and reflective about what we’re told about not just the habits, but their effects. The goal here isn’t to immediately dismiss any headlines you read about screens; Instead, we need to approach them with a spirit of cautious curiosity and evidence-based reasoning. And it’s worth noting that while some commentators often claim that the (negative) effects of smartphones and social media are obvious, in fact, The science of screen time There is no consensus agreement yet on positive or negative effects.
It’s okay to talk about your tech usage
When it comes to curating our digital lives, we need to put in a lot of effort. We need to remind ourselves that it’s okay to talk about what we do on our screens. Partly because of the narratives that play out in the media, and partly because of the way we’ve learned to use them, we often feel guilty about being on our devices. In turn, this means that we try to keep what we are doing to ourselves. but Studies have shown That when it comes to facing difficulties online, having resilient support networks around us is key to overcoming those difficulties. Building these kinds of collaborative networks starts with having more open, honest, and judgmental conversations with each other about our experiences on our screens. By sharing what’s working for us, as well as where we don’t think we’re doing so well, we begin to build a culture where people ask for help, share advice and ultimately learn from each other’s digital experiences. is easy If we can do that, we can start modeling better tech habits for those around us, and everyone wins.
