Technology is omnipresent. It is an integral part of modern life. Information about just anything is available, cheap and just a few taps away. Almost all aspects of life are made easy with the help of technology. Thus it is undeniably present in every aspect of life. The potent nature of how technology is being served raises concerns about its addictive potential. Algorithm based infusion of streams on social media, endless scrolling, live streaming, never ending video games, video streaming, information overload, online shopping, and pornography are just a few examples of highly addictive forms of technology that is leading to people being glued to screens. Effects on mental and physical well-being are becoming obvious.

Effects

Effects on physical well-being are related to reduced physical activity. Sitting for hours hooked to screens takes away exercise and chances for real social connections. Issues related to eye strain, weight management and sedentary lifestyle associated diseases such as diabetes are obvious. The addictive nature of such technological engagements ensure the running of a vicious cycle.

Effects on mental well-being are subtle and gradual but long lasting and harder to address later on. As addictions build on already present needs of the human psyche, it doesn’t feel like a problematic situation at the beginning. In fact it feels rather satisfying at the onset as some internal need like wanting association, companionship, entertainment or indulgence is being fulfilled. With passage of time if the person is not able to wean off the excessive use then they may feel a preoccupation with the activity, cravings, withdrawal, a feeling of missing out and lack of interest in other social activities. Often these persons have a poor self esteem that only magnifies the problem. Most potent forms of technology addictions such as pornography are associated with even worse social and personal consequences. Moreover technology overuse complicates other psychiatric problems such as anxiety, depression, social anxiety, substance abuse etc.

What should you do ?

Recognition

As most addictions work in similar manners, those which are more socially acceptable are harder to detect and gauge accurately. Moreover, technology is used in day to day living and work. So an awareness of the problems and developing prudent technological use habits is a sound approach. If your screen time has exceeded more than 1 to 2 hours it may be advisable to analyze your routines and look for above mentioned issues. Try to address them as soon as possible or talk to an expert.

Prudent Technology Use Although technology is indispensable in these times, we have to understand that spending hours hooked to screens will take away from other physical and social activities. Thus we have to develop habits and routines that allow us to derive the benefits of technology and avoid the detriments. A defined purpose to engage more with the “real” world and not just screens is a humble but effective start. Here are some tips to follow –

1. Keep a screen timer app on mobile phones to assess yourself. Try to keep non-work related screen time under 1hr.

2. Limit social media use if it’s impacting your self esteem or causing FOMO (fear of missing out). Consider quitting social media apps altogether as there is hardly any benefit of the same. This action has been shown to increase happiness levels.

3. Keep a strict limit for sleep after which no screens will be used for example 7 or 8pm. If you have trouble sleeping, other means such as reading a book, deep breathing and relaxation may be used.

4. Identify triggers for overuse such as stress, anxiety, loneliness and boredom during which the technology use increases. Address the underlying cause effectively.

5. Indulge more in offline activities that are physical in nature. For example building something with your hands, working out, cooking or playing with pets. Activities with other people like games and gymming are even more beneficial. Such activities bring satisfaction and reduce cravings.

6. Journaling your progress is also an effective way to monitor habits and chart your progress. Can include journaling your screen time, your daily activities etc.

7. Consider keeping a physical distance from devices if you have to study or increase your output & need a high focus setting. For example you can keep your phone switched off or away for a few hours during an intense study session.

A word about technology use in children

Children’s minds are developing and highly vulnerable to distractions. They are designed to respond to novel stimuli and get addicted quickly to screens, social media, online games and streaming. It is important for parents to understand and prepare for this issue before it becomes overpowering. Action taken earlier will be better and parent’s roles are critical. It is better not to wait for addictions to develop. Parents should focus on the habits of their children and also lead by example. Rules must be made along with the children regarding limitations on screen use and time. For example, no screen use during study hours. No night time use of phones, gaming limit to 1 hour etc. Parents should also try to lead by following these rules themselves. There should be rewards for good behavior and consequences for not following the agreed schedules. Physical activity, games, and music instruments should be encouraged.

Conclusion

We have probably just seen the tip of the iceberg of this new and developing epidemic. Awareness about negative aspects of screen use should be widespread. Evaluation and therapy is often needed and help must be sought early especially for children.