How to build a healthy relationship with your screen

Whether it is for work, rest, communication or entertainment, we depend on digital technology. But the prevailing wisdom is that our screen-based lives are not good for us, and that our digital devices and apps are addictive and harmful, destroying attention span, sleep, and more. but, Research indicates Screen time is not actually the driving force behind decreased mental health. Instead, digital technology is one component of an ecosystem of agents.

However, it is clear that we can have better relationships with our screen-based technology. Let’s think about how to do this.

Stop worrying about screen time

How much we use our devices Not helpful Such as thinking about the types of content we consume, the context in which we consume it, and why we consume it. Some researchers suggests We think in terms of a “digital diet.” When we think about our diet, we don’t ask, “How much food is too much?” Instead, we look at the food group; how they interact with each other; When we eat; Whether we exercise or not; Likewise, different types of screen time can have different potential impacts if used in the right way. Our digital devices can offer us many situational benefits and conveniences, while using them at the wrong time or circumstances is not a positive thing.

Think screen habits, not addiction

You are not addicted On your smartphone, or on social media. When we fall into this path ThinkingWe focus on technology use exclusively in terms of its negative effects, and the only solutions focus on abstinence. instead of, Search points To a more useful way of framing our use of technology – in terms of habit formation – that it can offer us More effective tools To make a positive change. What does the landscape of our use of digital technology look like? What do we enjoy using our phones? Are we using our screens intentionally, or have we developed more mindless and less productive habits? If we shift our thinking toward this more nuanced approach, we can move beyond simple “digital scraping” to curate a better experience.

Evaluate your screen habits

Being more intentional with our 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 are developing. If we can get better at identifying why we feel the need to play another game instead of going to bed, we can often uncover deeper issues at work. The first step in this process is catching the moment, and regardless of whether those habits we identify are ultimately good or bad, creating an environment in which we can capture and evaluate those habits.

Modify habits that aren’t working

Once we discover unwanted habits, we need to modify our behavior to prevent them from turning into more serious problems. Unfortunately, there is no foolproof evidence base to use here, but we can try to figure out what works for each of us. Part of this involves becoming better at how the technologies we use actually work, including what’s already built into them to help, but it can also be helpful to try nudges that might help us in this thinking exercise. For example, research suggests that Night Shift modes exist on smartphones It doesn’t actually do anything biologically To support sleep – but setting a time to bring about a visible change in tone on your screen can serve as a simple reminder that you might want to start sleeping soon.

Be critical of your use of technology, and what you are told about it

research He tells us That if we are repeatedly exposed to an idea, even if we don’t believe it at first, over time we can begin to accept it – which is known as The effect of illusory truth. It is therefore important to remember that the broader narrative around screens has the potential to influence and color our beliefs and frames of thought about their effects in an unproductive way. If we want to be more positive about changing our technological habits for the better, this means we need to be more critical and reflective not only about the habits themselves, but also about what we are told about their effects. The goal here is not to immediately reject any titles you read from your screens; Instead, we must approach them with a sense of cautious curiosity and evidence-based thinking. It is worth noting that while some commentators often assert that the (negative) effects of smartphones and social media are obvious, in reality Teach screen time No consensus has yet been reached on the impacts, whether positive or negative.

It’s okay to talk about your use of technology

We need to do more when it comes to organizing our digital lives. We have to remind ourselves that it’s okay to talk about what we’re doing on our screens. Partly because of the narratives that spread in the media, and partly because of the way we’ve learned to use them, we often feel guilty about being on our devices. This in turn means that we tend to keep what we do to ourselves. but Studies have shown When it comes to facing difficulties online, having resilient support networks around us is key to overcoming those difficulties. Building this kind of support network starts with having more open, honest, and non-judgmental conversations with each other about the experiences we have on our screens. By sharing what works for us, as well as where we feel we’re not doing well, we begin to create a culture where it’s easier to ask for help, share tips, and ultimately learn from each other’s digital experiences. If we can do this, we can begin to model better technology habits for those around us, and everyone wins.