Are digital devices controlling your life? Is it time for a digital detox?

Barbara J. Mayfield, MS, RDN, LD, FAND
4 hours ago
3 min read

Which of these scenarios can you relate to?

You’re eating in a restaurant, and the people at several tables nearby are engrossed in their phones rather than each other.
You enter a store, and the clerk doesn’t look up from their phone to acknowledge your presence or ask if you need assistance.
Waiting for a flight, you notice a family with several young children all playing games on iPads. The parents take them away, so they don’t lose their charge, and a major meltdown ensues.
You have a project you need to work on, but instead, you mindlessly scroll social media or play a game to see if you can beat a few more levels. After what feels like a short time, you realize two hours have passed.

What do these scenarios have in common? Digital devices having an unhealthy pull on people, including you.

Digital devices have benefits, but can become addictive

Technology – including smartphones, tablets, computers, and other types of screens – has many benefits. It can be used for learning, entertainment, communication, and more. But it comes with potential drawbacks.

Did you know that many features of digital devices are designed to enhance dopamine release in the brain? Dopamine is a neurotransmitter that connects pleasure to behavior, motivating you to repeat actions that you find enjoyable or beneficial. This is especially common in video games, apps, and social media.

Are you in control of technology? To what degree are digital devices controlling your life? Do you have digital dependence, also known as digital addiction?

What are the negative outcomes of digital dependence?

Excessive use of digital devices can have a negative impact on your work, health, and relationships. In young people, the effect can be even more severe.

Physical and health consequences

Overuse has been linked with poor posture, eye strain, insomnia, increased anxiety, reduced attention span, reduced physical activity, and an increase in ADHD-type behaviors such as impulsivity, task avoidance, and being easily distracted.

Significant impact on children and youth

Studies indicate the impact on young people is more pronounced. Consider the following risks of excessive digital media usage in children and youth:

Delayed language development
Difficulty processing emotional signals, lower empathy
Reduced memory, difficulty storing relevant facts
Depression and anxiety
Sleep disorders
Poor reading skills, including comprehension and deep-reading abilities
Lower levels of prosocial behavior
Underdeveloped emotional regulation skills
Avoidance of social interaction
Aggressive behaviors

When we use digital devices for longer or more often than needed to achieve their benefits, consider the opportunities that are potentially lost…

Opportunities lost:

For conversations with eye contact
For giving and receiving undivided attention
For active play
For reading physical books
For productivity
For creative endeavors
For deep thinking

What is a Digital Detox?

A digital detox is a period of intentional disconnection from electronic devices. In next week’s post, I will share from a well-researched book titled Digital Detox by Molly DeFrank. Learn how to accomplish a digital detox for yourself and your family.