What makes you unable to put your phone down?
Technology is the way of development in this century. We are the most advanced generation that mankind has ever known, all thanks to the many modern devices that make life easier. However, of all the devices that provide convenience, none are used as frequently as smartphones. The phone can easily be considered the greatest technological invention of modern times because of its sheer versatility in use. From making calls to creating videos and entertainment, there is almost nothing that a smartphone cannot do. However, the increasing dependence on this gadget has given rise to a host of mental health issues that need to be addressed properly.
How can digital minimalism help solve this problem?
Adopting a tech-free lifestyle is one way to combat the growing use of smartphones and social media. Digital minimalism is a special term that refers to using these technologies consciously and only as much as necessary without becoming overly dependent on them for emotional and psychological needs.
You might also be surprised to learn about people’s perceptions of digital minimalism and the efforts they are making to live a tech-free life.
According to Express VPN, GenZ is leading the way with 29% saying they are good at limiting their screen time. Additionally, 17% of GenZ respondents said they limit their screen time almost every day.
Psychological Barriers to Reducing Screen Time
People are now glued to their screens more than ever, which forces us to think and ask ourselves – Is it really that hard to put down our phones and relax for a bit? This overuse has a profound psychological impact on our cognitive and mental abilities, affecting our overall quality of life. And to combat this, we must first understand what keeps us from putting down our phones. Psychological barriers that hinder our efforts to reduce screen time.
The body’s dopamine system and instant gratification
The constant barrage of notifications is one of the biggest reasons why a person may find it difficult to put down their phones and focus on the task at hand. Every time we receive a notification or scroll through new content, our brains release dopamine – a neurotransmitter that plays a key role in reward-seeking behavior. This gives us a small jolt of pleasure and we crave more, which is why putting our phones down becomes such a difficult task to accomplish.
Fear of Missing Out (FOMO)
You would never like it if you missed out on an exciting experience that your circle of friends was a part of, right? Constantly sharing posts on social media always creates FOMO about how we are missing out on certain aspects of our lives that other people are constantly enjoying. FOMO is further amplified by the events and updates that flood social media to the point where users feel compelled to be a part of these interactions even when it may not be necessary. This becomes another reason why our generation is constantly glued to their phones.
Research by Przybylski et al. (2013) found that people with higher levels of FOMO are more likely to engage in frequent social media use, often to the detriment of their well-being. FOMO promotes a state of constant partial attention, where users are constantly on their phones but not fully present in their offline environment, which can contribute to feelings of dissatisfaction and loneliness.
Social Reciprocity and Recognition
Social media has become an essential part of life. Not just an indispensable part, but an essential one. Humans are inherently social creatures. Social media provides them with a great means to connect and communicate with like-minded people. While it may not be considered harmful, the need for constant social interaction and using it as validation for one’s choices represents a potential danger to the minds of such users.
Every like and comment on your social media posts shapes your view of yourself and your abilities. Research conducted by Naomi Eisenberger at the University of California, Los Angeles found that social rejection activates the same neural pathways as physical pain. Conversely, social approval, even in the form of simple digital interactions, can produce feelings of relief and happiness. This cycle of seeking validation keeps users glued to their phones in pursuit of social approval.
The availability of content is almost limitless.
Content production, both visual and written, is an industry unto itself on the internet. Just look at your YouTube homepage and analyze how it carefully suggests topics that match your searches and interests. All of this is just to keep you engaged with the platform so that you continue using it for as long as possible.
Psychologically, the problem with this is that it encourages passive consumption. Studies on media consumption have shown that people tend to lose track of time when using platforms that feature infinite scrolling, increasing the likelihood of addiction-like behaviors.
Managing Anxiety and Stress
For many people, smartphones serve as a tool for managing negative emotions. Whether it’s boredom, anxiety, or stress, users turn to their phones as a means of entertainment or comfort. This is especially common among younger users, who have grown up in an era where mobile devices are ubiquitous.
Studies show that individuals who experience higher levels of stress are more likely to engage in problematic phone use as a form of emotional regulation. This can create a vicious cycle, where stress or negative emotions trigger more phone use, which then exacerbates those emotions due to a lack of actual emotional engagement or resolution.
Here are five simple steps you can take to adopt digital minimalism and learn to enjoy a technology-free lifestyle.
- Create tech-free zones in your home – Make sure you don’t use technology in certain areas of your home where you spend a certain amount of time each day, such as the dining table. This automatically puts you in the habit of sacrificing your phone and cultivating meaningful conversations with your loved ones.
- Track your screen time on mobile devices – Decide how much time you will spend on social media in a day and track your usage to ensure you are hitting your goals. Intentional use of these platforms will help you combat screen time and you will find yourself happier than before!
- Reduce the number of digital tools – Using multiple apps even for the smallest things can cause you to check your phone frequently. Limit your use of these apps and stick to only the ones that are essential to your daily life.
- Embrace JOMO – Instead of FOMO, learn the Joy of Missing Out (JOMO) by training your mind to enjoy your own space and not be distracted by what other people are doing in their lives. True happiness lies in focusing on yourself and your goals instead of trying to sneak a peek at what others are doing.
- Schedule tech-free activities – Play sports, go to the gym, read a book, learn a musical instrument; immersing yourself in activities that don’t require your smartphone will help you reduce your screen time.
Screen time is a big concern because it can affect our cognitive and mental abilities beyond measure. However, by adopting digital minimalism, we can combat this tech culture and learn to live our lives without relying on technology for entertainment all the time.
