Whether it’s for work, convenience, connection or entertainment, we depend on digital technology. But the prevailing wisdom is that a screen-based life isn’t good for us—that our digital devices and apps are addictive and harmful, ruining our attention spans, sleep, and more. However, research shows that screen time is not a factor in reducing mental health. However, digital technology is one component in the ecosystem of factors. However, it is clear that we can have a better relationship with screen-based technology. Let’s think about how. Don’t worry about the screen “Time” How much we use the device is not as useful as thinking about the type of content we use, the context in which we use it, and why we use it. consume Some researchers suggest that we think about a “digital diet.” When we consider dieting, we don’t ask “how much food is too much.” However, we look at different foods; our well-being If used in the right way, our digital devices can provide many benefits and comfort, but at the wrong time or situation, using them is not positive. AddictionsYou are not addicted to smartphones, or to social media. When we fall into this way of thinking, we focus on using technology exclusively in negative effects, and the only solution is to focus on abstinence. habit formation – which can give us more effective tools to make positive changes What does the landscape of our digital technology look like Do we use our phones? intentional screen, or have we developed more mindless, traits less fruitful? If we shift our thinking to this more nuanced approach, we can move beyond a simple “digital detox” to curate better experiences. Defining Screen Habits Being more intentional about screen use won’t lead to meaningful change if we only do it once. We need to be constantly reflective and aware of the digital habits we develop. If we can become better at understanding why we feel the need to play one more game instead of sleeping, we can often reveal deeper, offline problems at work. The first step in the process is to catch yourself in the moment, and regardless of whether the habit we know is ultimately good or bad, create an environment in which we can take and evaluate that habit. we have spotted a shadow habit, we must change our behavior to prevent it from turning into a more serious problem. Unfortunately, there is no evidence base that works here, but we can try to figure out what works for each of us. Part of this includes getting better at how we use technology, including what we’ve built to help, but it can also be useful to try nudges that can help us in our training. For example, research suggests that the Night Shift mode on smartphones does nothing biologically to support sleep—but setting a timer to change the color of your screen can be a simple reminder when you want to start. sleep soon. Be Critical of Your Own Technology Use, and What It Says About It Research tells us that if we repeatedly experience an idea, even if we don’t believe it at first, over time we can start to accept it – what is known as the illusion of truth effect. As such, it is important to remember that the broader narrative about screens has the potential to influence and color our beliefs and frameworks of thinking about these effects in counterproductive ways. If we want to be more constructive in changing our technological habits for the better, this means that we need to be more critical and reflective not only about these habits, but what they tell us about their impact. The goal here is not to directly reject the headlines you read about the screen; instead, we should approach them with careful curiosity and evidence-based reasoning. And it should be noted that some commentators often insist that the (negative) effects of smartphones and social media are clear, in fact, the science of screen time does not yet have a consensus agreement on the effects, positive or negative. Talk About Technical Use 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 narrative we play in the media, and partly because of the way we’ve learned to use it, we often feel guilty for being on our devices. In turn, that means we tend to keep what we do to ourselves. But research shows that when we experience difficulties online, having a strong support network around us is the key to overcoming them. Building that support network starts with more open, honest, and non-judgmental conversations about our on-screen experiences. By sharing what’s working for us, as well as where we don’t feel like we’re doing well, we’re starting to create a culture where it’s easier to ask for help, share advice, and ultimately learn from each other’s digital experiences. If we can do this, we can start to model better technology habits for those around us, and everyone wins.
