Many motivations might lead to a desire to reduce technology use. Maybe you’ve noticed an irresistible urge to check your phone every five minutes. Perhaps you want to set a better example for your kids. Or you realize that negative news is bringing you down.
Regardless of what moves you, it’s a worthwhile goal. Setting boundaries around technology can lead to improved well-being.
Upsides of Technology
It helps to first understand that technology has some undeniable benefits. When used in moderation, it can be a great tool.
“Technology helps us learn new things and allows us to stay connected with family and friends worldwide,” says Jessica Schnell, a Nurse Practitioner with ThedaCare Behavioral Health. “It also provides convenience, such as paying our bills and managing our finances at our fingertips.”
Social media can help you connect to and network with people with similar interests. It also can create a sense of community in difficult times, such as the COVID-19 pandemic, Schnell says.
Health Impacts
Large numbers of people say they’re “addicted” to technology. In a Reviews.org survey, 56.7% of respondents said they were addicted to their smartphone. The survey further found that Americans check their phone an average of 144 times per day and spend nearly 4.5 hours per day engaging with their phone.
“The golden rule is, too much of a good thing is always bad,” Schnell says. “Spending too much time using technology or on social media can impact our physical and mental health.”
On the physical side, too much screen time can lead to sleep deprivation, eyestrain, headaches, neck pain, and even hand and wrist discomfort. If it keeps you from physical activity, it also can lead to weight gain and other health issues that come with a sedentary lifestyle.
From a mental wellness standpoint, technology overuse may cause anxiety, dependence, and even social isolation.
“Studies have shown that too much time on social media leads to decreased self-esteem and an increased risk in developing mental health conditions,” Schnell says.
Beyond that, technology can perpetuate other harmful habits, such as striving for unattainable beauty standards and spending money on items you don’t need. (We’re looking at you, targeted advertising.)
Constraining Connection
As mentioned, technology and social media can help maintain and foster relationships. On the flipside, it also can hamper true connection.
“Technology allows us to build connections with others without having to leave the comfort of our homes,” Schnell says. “However, this can make it more difficult to develop the social skills needed to develop true connections with others in a face-to-face setting.”
Fixating on technology can lead to distraction in situations that call for in-person communications. Think of those times you may have lost focus on the person sitting in front of you while staring at your smartphone.
In addition, becoming too immersed in social media can lead to a skewed sense of reality, Schnell says.
“A person’s online persona may not adequately reflect their true self. This can lead to misunderstandings of those we’re seemingly connecting with,” she says. “Social media is a highlight reel. People often don’t share their problems or messes. They share their good and happy times, which can lead to others feeling inadequate.”
Pinpointing a Problem
Several signs can indicate you may have a problem with overdependence on technology, Schnell says. Some of these include:
- Neglecting responsibilities at home, work, or school
- Feeling irritable or negative when you’re away from your devices
- Struggling to take time away from devices for extended periods of time
- Losing your sense of time, such as realizing that you’ve lost an hour of your day scrolling
- Harming your relationships through distracted behavior while using technology
- Using technology as a way to avoid working through difficult feelings or addressing problems
- Becoming preoccupied with monitoring your social media presence
- Developing problematic habits, such as excessive online shopping
Building Boundaries
“As with anything, it’s a good idea to limit and set boundaries around time on devices — for you and your loved ones,” Schnell says. “Experts recommend that adults spend two hours or less per day on technology outside of work.”
Try these steps:
- Turn off non-essential notifications on your phone and other devices
- Set rules for yourself and your family — e.g. no screen time at the dinner table or within an hour before bedtime
- Place your phone in another room
- Set aside tech-free time periods throughout your day
- Designate and stick to certain times of day to check email and social media
- Consider an app to help you become aware of and manage your technology use
If you’re struggling to break free of technology dependence on your own, it may be time to seek mental health help. Your primary care provider can help you connect to care.
“Like drugs, alcohol, food, gambling, and many other temptations, it’s possible to become addicted to technology use,” Schnell says. “A mental health professional can help you work through your problem and identify solutions to reclaim your balance and well-being.”
