Computers in old science fiction movies - and in real life, at the time - used to be the size of a room or building, and the only dangers associated with them were that they may try to take over the world. Now, we can fit them in our pockets, and despite their value for finding information quickly, getting directions, contacting friends and family at the touch of a button, or sourcing emergency help instantly, there is a real risk of developing an addiction towards our devices.
This week, guest writer Patrick Bailey explores the benefits and pitfalls of technology, and why it’s important for us to put our devices down - even if it’s just for a little while.
How digital devices improve our lives
Although they can be a source of distraction at times, few people can deny that digital devices have enormous benefits - made all the more meaningful during the COVID-19 pandemic. They allow us to stay connected with our loved ones and colleagues, as well as take care of many errands. They have also enabled so many of us to continue working and earning a paycheck.
Today’s personal computers, smartphones, and printers allows us to achieve the following:
Telework. As many as 37% of American adults can now plausibly do their work remotely without leaving their homes. About 20% do.
Telehealth. Some physician visits and treatment programs can be conducted online, at least the preliminaries, via Skype or Zoom.
Teleshop. In addition to ordering products from Amazon or other online businesses, groceries and take-out can be ordered online and placed in the trunk of your car without even having to leave your vehicle.
The down side to using digital devices
However, it is a growing concern that we spend more time online than would perhaps be advisable, and this is similar to the awareness that many of us spent a great deal of time watching television. The health concern here is heightened when you consider the reality that many of us will stare at our smartphone or computer screens for most of the day, at work or on breaks, and then will potentially continue to do so when we finish work, even while eating or talking with others.
Some professionals consider this to be a digital addiction (although the first physician to write about it did so as a joke or parody) and letting go of our digital devices has been commonly referred to as a “digital detox”.
A growing body of research highlights that this could lead to mental health issues, with a 2016 poll revealing that 50% of teens and 27% of parents felt addicted to their mobile devices.
Even if you do not feel you have an addiction to your device, there are still some potentially harmful outcomes that are important to be aware of, such as:
Blue Light. While the light from your electronic devices are bright and (like the sun) are not meant for you to stare at directly, there’s no real risk of blindness or macular degeneration. The real danger is that it could disrupt the quality and quantity of your sleep or circadian rhythm, and can potentially even increase the chances of obesity, diabetes, and heart disease.
Computer Vision Syndrome. Like carpal tunnel syndrome of the eyes, CVS is caused by repetitive eye movements - focusing and refocusing, glancing back and forth between the computer and a book or notes - and this puts a physical strain on your eye muscles.
Digital Device Eye Strain. For some reason, people blink less than half as often while staring at electronic screens, which means they are not well hydrated, can get dry, and cause eye strain. The glare, flickering, and contrast can also cause issues.
The social etiquette
Then there are the social aspects.
Do you think it is rude to be staring at your phone while talking or dining with others? In some contexts, it could come across as though you are not paying attention, that you’re half-listening (and we humans all share a fundamental need to feel listened to, appreciated and understood), or that whatever is on your screen is more important.
Because so many of us - even those who don’t have to stare at a screen for a living - carry a computer in our pocket, we can form a habitual attachment to this device and struggle to even put down for long periods of time.
So, I ask you - what would it mean to you to go screenless for a day, week, or month? A digital diet, if not a detox?
The benefits of a Digital Diet
Increased focus. One excuse for the ubiquity of mobile electronic devices is that it aids multitasking, doing more than one thing at the same time. Unfortunately, multitasking may be a myth, and the reality is that we’re predisposed by evolution to shifting focus from one task to another quickly. “Single-tasking” may increase productivity, save time, and improve relationships.
Better sleep. Using any blue light-emitting device (even a TV) right before going to bed can lead to you having a restless sleep. Researchers suggest that turning off all devices at least one hour earlier, leaving the smartphone out of the bedroom entirely and reading a physical book before going to sleep can aid a more restful night of quality sleep. After a week, most people report being happier.
Extra time. We average about 24 hours per week on our devices, and arguably a sizable fraction of that time is spent down the rabbit hole, following unintended tangents.
The result
Reduced stress, anxiety and an improved quality of life.
If you sleep better, feel more productive, have more free time and nurture your relationships, you could start to see a real tangible difference in your personal and professional life, as well as your overall wellbeing.
Of course, it’s important to be realistic, and everyone’s circumstances are different. So have a think about what time you could allocate each week to spending away from your devices - start small, and go from there. What other activities, joys and healthy habits would you like to dedicate more time to? After all, time is our most precious commodity.
Preparing for a Diet Detox
Here are some tips for preparing and enjoying a digital diet:
If you don’t have a landline, you need a smartphone, but try to use it just for phone calls and important messages - and keep it out of the bedroom. If you can, turn it off for meals or when you have guests.
If you use your smartphone or tablet device to wake you up in the morning, get a dedicated alarm clock - non-digital, if possible.
While you’re at it, get an old-fashioned wristwatch. Again, preferably non-digital, or at least without the high-tech bells-and-whistles.
Get a notepad and pen. Write down things you need to remember that you’ve become accustomed to keeping track of on your phone. The act of writing and list-makig can also provide therapeutic benefits!
To listen to music, why not invest in a boombox or other portable record player?
To take photographs, you could look into purchasing a dedicated camera - there are inexpensive ones aplenty.
Recommended length and frequency of a Digital Diet
How long a digital diet lasts is up to you.
One writer says he and his family now take a Tech Shabbat one day every week. Another takes a week off as needed to “recharge” - if necessary, she permits work-related digital activities.
It’s not possible to go on a permanent digital fast without major changes to your lifestyle - and that’s not even necessarily desirable. However, just as most of us could benefit from eating less fattening food, we also could benefit from less digital activity.
Patrick Bailey is a professional writer in the fields of mental health, addiction, and living in recovery. Patrick covers the latest news in the addiction and the mental health world and enjoys writing about these topics to break the stigma associated with them.