The technology ‘controls’ us, increasing screen time and affecting brain chemicals. Digital wellness prioritizes humans over technology, requiring a tailored detox plan. Replace smartphones with simple cell phones, take breaks, and seek balance to avoid interference and burnout.
The technology that ‘connects’ us also ‘controls’ us [to know more, add the film ‘The Social Dilemma’ to your watchlist!]. The digital behaviors of human beings across all age groups may be considered one of the most profound changes mankind has ever witnessed. The COVID-19 pandemic which led to the use of online platforms on a precautionary note resulted in adults and children getting accustomed to prolonged hours of screen time.
Experts say adults should limit screen time outside of work to less than two hours per day while it is estimated that an average Indian spends about 6 hours, which is 25% of one’s lifespan! Prolonged hours of screen time cause an imbalance in the brain chemicals – dopamine (the reward chemical), serotonin (mood stabilizer), and melatonin which are responsible for brain wellness. The health hazards include poor focus and attention (brain fogging), eye strain, neck and back pain, weight from physical inactivity, poor sleep hygiene, dementia (memory loss), poor interpersonal relationships, and behavioral disturbances like anxiety, and depression, to name a few.
Digital wellness means a lifestyle that puts humans first and above technology. Adopting such a lifestyle can make one feel anxious or lost or develop fear of missing out (FOMO) on important things, and it’s okay to feel that way. Gradually, one will start to feel better and develop a way of balancing screen time and wellness by adopting a digital detox plan tailored to suit one’s lifestyle.
Here’s a checklist that will be helpful in digital detox.
• Declutter home screens on mobile. Turn off notifications, and updates that are not a priority. Unsubscribe from unnecessary groups, newsletters, and mailing lists. Set screen time/app schedule. No screen time at the dining table and one hour prior to sleep. If you can’t bear to be without your device, try putting it in aeroplane mode for a while. If possible, one can eliminate the distractions by replacing a smartphone with a simple cell phone that cannot support apps.
• Be intentional and selective in how you use technology
• Create technology-free zones/ time at the workplace and at home.• Elders at home need to set an example for the younger generation to follow.
• Take periodic breaks. Scheduling a 24-hour digital detox challenge and inviting peers to participate can make the process exciting.
• Re-engage with the real world – Replace screen time with time outside (go for a walk in a park) and physical activity.
• Cultivate a hobby that will help spend time and find happiness and contentment.
• Try reading a good old-fashioned book for a change instead of Kindle.
• Learn the art of embracing life beyond social media under expert guidance.
All of us use technology constantly, and therefore it can be hard to always know the difference between having a problem or not. If your screen time begins to interfere with your daily functioning, sleep, or general well-being, or if you feel a sense of burnout, then is time to schedule a digital detox.
(Author: By Dr Rajesh Reddy Sanareddy, Neurosurgeon, Citizens Specialty Hospital)