Whether it's for work, convenience, connectivity or entertainment, we rely on digital technology. But the common understanding is that a screen-based life is bad for us—that our digital devices and apps are addictive and harmful, ruining our ability to focus, sleep, etc. course, research suggests Actual screen time is not the driving force behind mental health decline. Instead, digital technology is one component in an ecosystem of many elements.
However, it's clear that we could have a better relationship with our screen-based technology. Let's think about how.
Don't worry about the “Time” screen
How much we use our devices not as helpful when thinking about the type of content we're watching, the context in which we're watching it, and why we're watching it. Some researchers suggest we think of a “digital diet.” When we consider our diets, we don't ask “how much food is too much.” Instead, we look at foods; how they interact with each other when we eat; whether we exercise or not; our health. If used properly, our digital devices can bring us many benefits and conveniences in the right circumstances, while using them at the wrong time or in the wrong circumstances is not positive. pole.
Think about screen habits, not addictions
You are not addicted to your smartphone or to social media. When we fall down this path thinkwe only focus on technology use in terms of negative effects and the only solutions focus on abstinence. Instead of, research point to a more useful way that shaping our use of technology—in terms of habit formation—can do for us. more effective tools to create positive change. What does our digital technology landscape look like? What do we like to use our phones for? Are we using screens intentionally or have we developed more thoughtless and less productive habits? If we shift our thinking toward this more nuanced approach, we can move beyond a simple “digital detox” to create better experiences.
Evaluate your screen usage habits
Being more intentional about screen use won't bring about meaningful change if we only do it once. We need to constantly reflect and be aware of the digital habits we are developing. If we can better understand why we feel the need to play one more game instead of going to bed, we can often reveal deeper, offline issues at work. The first step in that process is to catch ourselves in the present moment and regardless of whether the habits we identify are good or bad, create an environment where we can absorb and evaluate these that habit.
Adjust ineffective habits
Once we have discovered unwanted habits, we need to modify our behavior to prevent them from turning into more serious problems. Unfortunately there is no clear evidence base to use here, but we can try to find what works for each of us. Part of this involves improving the way the technologies we use actually work, including what's built into them to help, but it can also be helpful to Trying out motivating influences can help us carry out that exercise in reflection. For example, research shows Night Shift mode on smartphones really doesn't do anything biologically to aid sleep—but setting a time for a visible change in color tone on your screen can be a simple reminder that you might want to start going to bed early.
Be critical of your own use of technology and what you are told about it
Study tell us that if we are repeatedly exposed to an idea, even if we don't believe in it at first, over time we can begin to accept it—what is called Illusory truth effect. So it's important to remember that the broader narrative about screens has the potential to influence and color our beliefs and frameworks of thought about their impact in unproductive ways. If we want to be more constructive in changing our technology habits for the better, this means we need to be more critical and reflective about not just the habits themselves but also about what we hear about their impact. The goal here isn't to immediately dismiss any headlines you read about the screen; rather, we need to approach them with a spirit of cautious curiosity and evidence-based reasoning. And it should be noted that while some commentators frequently claim that the (negative) effects of smartphones and social media are obvious, in reality, The science of screen time There is no consensus yet on the impact, positive or negative.
You can talk about your use of technology
We need to put more effort into managing our digital lives. We need to remind ourselves that it's okay to talk about what we do on screen. Partly because of the narratives presented in the media and partly because of the way we have learned to use them, we often feel guilty when using our devices. On the contrary, it means we tend to keep what we are doing to ourselves. But research has shown that when faced with difficulties online, having a resilient support network around us is key to overcoming those difficulties. Building those 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 worked for us and what we felt we weren't doing well, we began to create a culture where asking for help, sharing advice, and ultimately Learning from each other's digital experiences just got easier. If we can do this, we can start to form better technology habits in those around us, and everyone wins.