You could easily nail it down as the greatest technological invention of the modern times for the sheer versatility of its usage. From making calls to creating reels and consuming entertainment, there’s hardly any stuff the smartphone can’t do. However, the increased dependence on this gadget has given rise to a host of mental health issues that need to be addressed properly.
How Digital Minimalism can help combat this issue?
Embracing a tech detox lifestyle is the way to combat the growing use of smartphones and social media. Digital minimalism is a special term that refers to using these technologies mindful and only as much as needed without being overdependent on them for emotional and psychological needs.
Also, you’d be surprised to know the awareness people have regarding digital minimalism and the efforts they are taking to live a tech-free lifestyle.
According to Express VPN , GenZ is leading the charge with 29% saying they are good at limiting their screen time. Further, 17% of the GenZ respondents said they limit their screen time almost every day.
The psychological barriers to reducing screen time
People are glued to their screens now more than ever, which compels us to think and ask – Is it so tough to put your phones down and relax for a bit? Such abuse of usage has a deep psychological effect on cognitive and mental abilities, affecting the overall quality of life in general. And, to combat this issue, we must first understand what keeps us from putting our phones down. The psychological barriers that stand as a hindrance in our bid to reduce screen time .
Instant gratification and dopamine reward system
The constant barrage of notifications is one of the biggest reasons why one may find it an uphill task to put his phone down and concentrate on the task at hand. Each time we receive a notification or scroll through new content, our brain releases dopamine – a neurotransmitter that plays a key role in reward-seeking behavior. This gives us a small burst of pleasure and we long for more, which is why putting down your phones becomes a tough task to complete.
Fear of missing out (FOMO)
You’d never like it if you miss out on an enthralling experience your friend circle was a part of, would you? The constant social media post sharing always creates the FOMO of how we are missing out on certain aspects of our lives that others are constantly enjoying well. FOMO is further amplified by events and updates that are flooding social media so much so that the users feel compelled to be a part of these interactions even if it might not be that necessary. This becomes another reason why our generation is incessantly glued to their phones.
Research by Przybylski et al. (2013) shows 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 fosters a state of continuous partial attention, where users are perpetually engaged with their phones but not fully present in their offline environments, which can contribute to feelings of dissatisfaction and loneliness.
Social reciprocity and validation
Social media has become an essential part of life. Not just integral, but essential. Humans are inherently social creatures, and social media gives them a big medium to connect and communicate with like-minded people. While that may not be perceived as harmful, the urge for constant social interaction and using it as a validation for one’s choices suggests an underlying danger to the minds of such users.
Each like and comment on your social media post shapes your opinion about yourself and your capabilities. Research conducted by Naomi Eisenberger at the University of California, Los Angeles, shows that social rejection activates the same neural pathways as physical pain . In contrast, social acceptance, even in the form of a simple digital interaction, can create a sense of relief and happiness. This cycle of seeking validation keeps users glued to their phones in pursuit of social approval.
The infinite availability of content
Content production, both visual and text, is an industry in itself on the internet. Just take a look at your YouTube home page and analyze how carefully it suggests topics that are tailored to your searches and interests. All of this is just to keep you hooked to the platform so you keep using it for the longest time 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 with infinite scrolling features, which increases the likelihood of addiction-like behaviors.
Anxiety and stress management
For many, smartphones act as tools for managing negative emotions. Whether it’s boredom, anxiety, or stress, users turn to their phones as a means of distraction or comfort. This is particularly prevalent among younger users, who have grown up in an era where mobile devices are omnipresent.
Studies suggest 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 feelings due to the lack of genuine emotional engagement or resolution.
Here are five simple steps you can follow to embrace digital minimalism and learn to enjoy a tech-free lifestyle.
1. Create tech-free zones in your home – Ensure that you don’t use tech devices in certain parts of your home where you spend some amount of time daily, like your dining table for instance. This automatically puts you in the practice of sacrificing phones and cultivating meaningful conversations with your loved ones.
2. Monitoring screen time on mobiles – Decide how much time you’ll use social media in a day and keep track of the usage to ensure you’re hitting your goals. Intentional use of these platforms will help you combat screen time and you’ll find yourself happier than you were before!
3. Reduce the number of digital tools – Using a bunch of applications for even the minutest things can cause you to check your phone every now and then. Limit the usage of these applications and only use those that are essential in your day to day lives.
4. 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 others are doing in their lives. True happiness lies in focusing on yourself and your goals instead of trying to have a sneak peek of what others are up to.
5. Schedule tech-free activities – Play a sport, hit the gym, read books, learn a musical instrument; immersing yourself in activities where smartphones aren’t needed will further help you reduce screen time.
Screen time usage is a major concern as it can affect our cognitive and mental abilities beyond measure. However, by embracing digital minimalism, we can combat this tech culture and learn to live our lives without being overly dependent on technology to entertain ourselves all the time.
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