Whether it’s for work, comfort, communication 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, damaging attention spans, sleep, and more. However, research shows that screen time is not the driving force behind mental health decline. Rather, digital technology is one component within an ecosystem of things.
Still, it’s clear that we can have a better relationship with our screen-based technology. Let’s think about how.
Stop Worrying About Screen “Time”
How much we use our devices is not as helpful as thinking about the types of content we consume, the context in which we use it, and why we use it. Some researchers suggest that we think about “digital food.” When we consider our food, we don’t ask “how much food is too much.” Instead, we look at the types of foods that interact; whether we exercise or not; our well-being If used correctly, our digital devices can give us many benefits and situations, while at the wrong time or in the wrong circumstances, using them is bad.
Think Screen Habits, Not Drugs
You are not addicted to your smartphone, or social media. If we fall into this way of thinking, we focus on using technology only in terms of negative consequences, and the only solutions focus on self-control. Instead, research points to a more practical way to shape our use of technology—by building habits—that can give us the most effective tools to effect positive change. What does the environment for our digital technologies look like? What do we enjoy using our phones? Are we using our screens on purpose, or have we developed mindless, fruitless habits? If we shift our thinking to this dynamic, we can go beyond the “digital detox” to create a better experience.
Check Your Screen Habits
Being more intentional about screen use won’t result in meaningful change if we do it just once. We need to constantly be thoughtful and aware of the digital habits we cultivate. If we can get better at figuring out why we feel the need to play one game instead of going to bed, we can often uncover deeper, offline issues at work. The first step in that process is self-control, and whether those habits we identify are ultimately good or bad, we create a space where we can take and examine those habits.
Fix Bad Habits
Once we have identified unwanted habits, we need to adjust our behavior to prevent them from turning into bigger problems. Unfortunately there is no foolproof proof used here, but we can try to find what works for each of us. Part of this includes getting better at how the technology we use actually works, including what’s built in to help, but it can also be useful to try out moves that can help us with that exercise. For example, research suggests that Night Shift modes on smartphones don’t actually do anything biologically to support sleep—but setting a time to have a noticeable color tone change on your screen might be a simple reminder you might want to start attending to. fall asleep quickly.
Clarify Your Use of Technology, and What You’re Being Told About It
Research tells us that if we are repeatedly exposed to a certain idea, even if we don’t believe it at first, over time we can begin to accept it—what is known as the false reality effect. It is therefore important to remember that the pervasive narrative about screens has the power to influence and color our beliefs and frames of thinking about their effects in a counterproductive way. If we want to be more constructive in changing our technological practices for the better, this means that we need to be more critical and consider not only the practices themselves, but what we are told about their effects. The goal here is not to immediately dismiss any articles you read through screens; rather, we need to approach them with a sense of caution and evidence-based reasoning. And it is worth remembering that although some commentators often assert that the (bad) effects of smartphones and social media are clear, in fact, the science of screen time does not have a consensus on the effects, positive or negative.
It’s OK to Talk About Your Technology Use
We need to put in more effort when it comes to organizing our digital lives. We need to remind ourselves that it’s OK to talk about what we’re doing on our screens. Partly because of the narratives played out in the media, and partly because of how we’ve learned to use them, we often feel guilty about being on our devices. In turn, it means that we tend to keep what we do to ourselves. But research has shown that when it comes to dealing with difficulties online, having strong support networks around us is key to dealing with those challenges. Building those kinds of support networks starts with having open, honest and non-judgmental conversations with each other about the experiences we have on our screens. By sharing what works for us, and where we feel we do best, we begin to build a culture where it’s easy to ask for help, share advice, and ultimately learn from our digital experiences. If we can do this, we can begin to model better technology practices for those around us, and everyone wins.
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