Be it 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, destroying attention, sleep, and more. However, research suggests Screen time is not actually the driving force behind the decline in mental health. Instead, digital technology is one component in an ecosystem of factors.
Still, it's clear that we can have better relationships with our screen-based technology. Let us consider how.
Stop Worrying About Screen “Time”
How much do we use our devices not that helpful Like thinking about the type of content we're consuming, the context in which we're consuming it, and why we're consuming it. some researchers suggest We think in terms of “digital diets.” When we consider our diets, we don't ask “how much to eat is too much.” Instead, we look at a range of foods; how they interact with each other while we are eating; whether we exercise or not; Similarly, different types of screen time may have different potential effects on our well-being. If used correctly, our digital tools can provide us with many situational benefits and conveniences, while using them at the wrong time or situation is not positive.
Think about screen habits, not addictions
you are not addicted On your smartphone, or on social media. when we fall into this path ThinkingWe focus specifically on the use of technology in terms of negative impacts, and the only solution focuses on moderation. instead, research point A more useful way to frame our use of technology in terms of habit formation can provide us with more effective tools To bring positive change. What does the landscape of our digital technology use look like? What do we enjoy using our phones for? Are we using our screens consciously, or have we developed mindless, less useful habits? If we shift our thinking toward this more nuanced approach, we can move beyond a simple “digital detox” to a better experience.
Assess your screen habits
Being more intentional about screen use won't make any meaningful change if we only do it once in a while. 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 going to bed, we can often uncover deeper, offline issues at work. The first step in that process is to catch ourselves in that moment, and regardless of whether the habits we identify are ultimately good or bad, creating an environment in which we can pick up on those habits and assess them. .
Improve habits that aren't working
Once we recognize unwanted habits, we need to make changes to our behavior to prevent them from turning into more serious problems. Unfortunately there is no infallible evidence base to use here, but we can try to figure out what works for each of us. Part of this involves getting better at how the technologies we use actually work, including what's already included in them to help, but it can also be useful to try out those suggestions. Which can help us in that exercise in reflection. For example, research shows that Night Shift mode on smartphones don't actually do anything biologically To support sleep – but setting a time for a noticeable change in the color tone on your screen can be a simple reminder that you might want to start sleeping sooner.
Be critical of your own technology use and what you are being told about it
Research tells us If we are repeatedly exposed to an idea, even if initially we don't believe in it, over time we may begin to accept it – what is known as ' illusory truth effectSo it's important to remember that broader narratives about screens have the potential to influence and color our own beliefs and thinking frameworks about their effects in unproductive ways. If we want to be more creative in changing our technology habits for the better, it means we need to be more critical and reflective not only about the habits themselves, but also about what we are told about their effects. Needs to happen. The goal here isn't to immediately dismiss any headline you read about screens; Rather, we need to approach them with a spirit of alert curiosity and evidence-based reasoning. And it is worth bearing in mind that although some commentators often insist that the (negative) effects of smartphones and social media are obvious, in reality, science of screen time There is no consensus yet on the effects, whether positive or negative.
It's okay to talk about your tech use
We need to put in a lot of effort when it comes to organizing our digital lives. We need to remind ourselves that it's okay to talk about what we do on our screens. We often feel a sense of guilt about being on our devices, in part because of the stories playing out in the media, and in part because of the way we've learned to use them. In turn, this means that we keep what we are doing to ourselves. But studies have shown When it comes to facing difficulties online, having a flexible support network around us is the key to facing those difficulties. Building this type of support network starts with having more open, honest, and non-judgmental conversations with each other about the experiences we have 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 create a culture where asking for help, sharing advice, and ultimately supporting each other's digital It is easier to learn from experiences. If we can do that, we can start to instill better tech habits in those around us, and everyone wins.