A menu for digital diet:
During the
pandemic, one behaviour that slunk quietly into our lives is our digital
addiction. Confined indoor, screens are suddenly the means to keep our
connections alive and lift our own spirits. Be it work, socialisation,
education, entertainment, news consumption, shopping, attending weddings, or gathering
for protests, all have become virtual.
As our days
started revolving around our screens - whether out of disconnection, sheer
boredom, or necessity - whining about anxiety kick-ups, especially for spending
unintended time online, isn’t uncommon. According to a World Advertising
Research Center report, the daily global online content consumption (through
smartphones, televisions, computers, tablets, and social media) more than
doubled in 2020. Another study by Lancaster University in November 2020 states ‘worrying
about tech use is more likely to cause anxiety and depression than using the
tech itself’.
The present
situation compels us to think about how to make this tech-enslavement a
healthier one. The new wellness mantra includes digital detox, digital
minimalism, cyber diet, dopamine fasting, etc. And such tech diets are
replacing awful habits with some awesome ones - mentally, physically, and
digitally!
To alleviate
this screen anxiety, today, as helpful online content is ubiquitous than ever,
fostering self-awareness about tech usage, drawing a firm and fine boundary
between screen time that’s nourishing and helpful, and screen time that’s
fatiguing and harmful could be the first step.
Psychology
journals illustrate that too much screen time can take a toll on our mental
health, deprive us of sleep and more productive tasks. Gadgets might be the
first thing one reaches out for in the morning or the last thing one sees at
night. This is where some simple solutions can be handy. For instance, why
can’t we buy an alarm clock instead of using our mobile as one? Even the phone’s proximity could tempt us to
wake up, and the blue light from screens can trick our brains into thinking
it’s daytime, which can psychologically stimulate us to stay awake. In such
cases, wouldn’t consciously shelving gadgets outside of our bedroom be a wiser
choice?
Even though
we may shut down one screen, the tendency to keep others open remains. To avoid
such screen-jumping, unplugging devices and taking breaks from screens
altogether is highly recommended. Replacing screens with a brisk walk, yoga,
meditation, a workout, reading a book, cooking, gardening…. while leaving our
gadgets behind could also be a reliever.
Research
suggests that constant digital distraction prevents us from recharging and
resetting. Facebook and Twitter, for example, created their timelines so that
one could scroll endlessly through updates, maximizing the amount of time we
spend on their sites. Furthermore, fake news, clickbait contents, and
infodemics too are all anxiety-inducing. One needs to resist such hooks
designed to keep us glued to our screens for doomscrolling by giving specific
time slots a day to do it guilt-free and by strictly following it. Turning off
app notifications that aren’t essential can be helpful. Still, if the
temptation is too high, we should even consider breaking the cycle by deleting
the social media apps entirely off our phones.
Extreme
addicts carry gadgets to their bathrooms, use them while dining or even when
driving. Studies recommend creating “no gadget zones” and calendar events for
just about everything, including browsing the web and taking breaks. In the US,
first weekend in March gets celebrated as the National Day of Unplugging to
raise awareness about tech addictions. Tech Shabbat (giving up devices from
Friday evening to Saturday evening) is yet another trend among those who feel
their lives are swarmed by digital cacophony. Pushing further, “dopamine
fasting,” which involves depriving oneself of any stimulation - internet, TV,
mobile phones, or even conversations with friends - is a much-needed breather
to “reset” and recalibrate our brain. Plan such seasonal mini-breaks to fix
appointments with oneself, and discover a ‘me’ time!
However, all
screen time isn’t bad. After all, children are learning through online classes,
and many continue their office work online. But while online, it is vital to
filter out engaging and meaningful content instead of bingeing on whatever comes
in. There are some useful, cost-free apps like Flipd, Shut, Mute, or Moment,
which can help one stick to digital detox and help in mindful digital
consumption. But if addictions go entirely out of hand, or lead to academic,
social, and/or occupational impairment, reach out to the SHUT (Services for
Healthy Use of Technology) clinic.
Eventually, just as this pandemic helped us decode who and what matters, I hope it also helps us encode what digitally matters.
