In the whirl of digital communications, we often find ourselves ensnared in an endless cycle of screen time, whether for work, rest, or play. The transition from smartwatch to laptop, from tablet to mobile, and then to TV can feel relentless. As fascinating, entertaining and informative as the digital world can be, it can leave us feeling drained and unwell.
Over the years, I’ve been experimenting with the practice of 'slowing my scroll' and integrating mindfulness into my digital life. But it's not always a smooth process. Recently, after upgrading my iPhone from an 8 to a 14, I noticed my screen time was escalating week on week, and I was frequently picking up my phone without conscious thought or intention. It soon dawned on me that the design enhancements, the 'swooshiness' of moving from one app to another, were fuelling a dopamine surge, making my older model seem clunky by comparison.
Not only was my new device more enticing, but I was also managing several exciting client accounts on social media, where I was getting a dopamine boost not just from my own interactions online but from their content performing well too. The combination of these elements makes it more challenging for me to put my phone down and it has forced me to revisit my digital wellbeing training. Here, I'd like to share some of the key elements with you that keep me focussed on slowing my scroll and some things I am doing to notice and limit the impacts of high screen time.
The Impact of High Screen Time
Our screens are gateways to global connectivity, yet they can be a source of numerous health and wellness concerns if not used mindfully. Understanding why we need to 'slow our scroll' is pivotal to cultivating healthier digital habits, leading to a healthier lifestyle.
Research indicates a multitude of health concerns associated with heavy screen time.
Physical issues like visual strain, otherwise known as computer vision syndrome, encompass symptoms such as dry eyes, headaches, blurred vision, and neck and shoulder pain. This is something I've personally grappled with due to high screen time. During a recent busy period, my eyesight started to deteriorate and the optician diagnosed dry eyes. I've also experienced neck and shoulder issues, including facial and jaw pain, which I manage through exercise, yoga, and body work. The physical repercussions of a career in digital media are tangible, and I've had to strive to counterbalance the impacts.
As we remain seated, captivated by our screens, we inevitably become less physically active. Sedentary behaviour is linked to obesity, diabetes, and cardiovascular diseases long term, so, to 'slow our scroll' also means to generate opportunities for greater wellbeing through movement and physical wellbeing - and luckily for me it led me to join a fitness club where I now train regularly. However, I know this isn’t always accessible or easy for everyone to work into their schedule or finances.
One of the other significant effects of screen time is the impact it can have on our sleep patterns. The blue light emitted by screens can interfere with the production of melatonin, a hormone that regulates our sleep-wake cycle. In response, I've started using blue light blocking glasses, which I feel have been a great help. I also avoid keeping my phone in the bedroom. However, it can be difficult to restrict screen time to just daytime, particularly as someone living alone, as I like to have something playing in the background.
The implications of excessive screen time aren't just physical; they permeate our psychological wellbeing too. Heightened levels of anxiety, depression, and feelings of isolation have all been linked with heavy digital consumption. In an era where face-to-face interaction has dwindled, our screen-dominated lives can lead to a sense of disconnection and loneliness, despite the promise of digital connectivity. And particularly after the past few years and the social anxiety many experienced following lockdown, I know how hard it can be to get back out into the world and socialise offline.
The area of the digital comms that I struggle with the most, is the instant gratification and constant stimulation, which can overwork our reward pathways, leading to an imbalance in dopamine production, a hormone associated with pleasure and satisfaction. Add to this the infinite scroll feature on many social media platforms, which can trigger a compulsion to keep browsing, spurred by the fear of missing out (FOMO) or the anticipation of new content, new stories... and more DOPAMINE. This can lead to excessive screen time and potential addiction, with research suggesting changes in the brain's reward system akin to those seen in substance addiction. This is something I personally really grapple with, especially when managing engaging social media accounts which also live on my phone. I have to be incredibly mindful to avoid dopamine hunting, as it can quickly spiral into a somewhat obsessive and addictive behaviour, often without me realising.
Future Concerns for Digital Engagement
Recently, Meta unveiled their new mixed reality headset, designed to simulate the feeling of touch, sound, and sight, to create a more immersive and realistic user experience. I find really concerning in terms of encouraging addictive behaviour, noticing the very fast change in my behaviour using an iPhone 8 to 14 has been eye opening! What would immersive digital engagement do?
Through haptic feedback, spatial audio, eye tracking, and passthrough mode, users can feel as though they are genuinely present in the virtual world. While this advancement opens up new possibilities for education, training, and entertainment, it also paves the way for further addiction to the digital world.
I have not yet tried VR for this reason! Have you tried it yet?
Embracing the Art of 'Slowing our Scroll'
'Slowing our scroll' however isn't about rejecting digital technology; instead, it's about nurturing a healthier relationship with it. By consciously choosing to pause, to breathe, to take a moment away from our screens, we can enhance our digital wellbeing.
By stepping back, making space, taking a breath, and disengaging from the screen, we can help reset our physical and mental wellbeing, improve our social interactions, and reclaim the joy of living in the moment.
This isn't a one-time act; it's a journey, much like managing your diet or physical fitness. We all have good days and bad days, weeks or even months, and it's the same with screen time in my experience.
Much like the benefits of working on any aspect of our wellbeing - the benefits are multi-faceted. And I’m sharing with you this because need to be reminded of the benefits too, because I am on the journey to reclaim my attention and reduce my screen time with you.
When we consciously disconnect, we create space for creativity and personal growth.
When we consciously disconnect, we give our brains the chance to unwind and our overworked dopamine pathways time to recover.
When we consciously disconnect, we enhance our ability to focus, think critically, and retain information, thereby improving our cognitive health.
Importantly, 'slowing our scroll' helps us maintain a balanced perspective of the world. Social media content can often lead to 'comparisonitis', where we compare our lives, usually unfavourably, with the filtered versions we see online.
By stepping back, we're better able to disentangle our self-worth from the likes and shares we receive.
Navigating this vast expanse of the digital world, it's essential to anchor ourselves in our own centre. By cultivating a mindful approach to digital engagement, we can strike a balance between our digital and physical lives. This harmonious and holistic approach enables us to reap the benefits of our interconnected world while safeguarding our mental, emotional, and physical wellbeing.
So, the next time, like me, when you find yourself lost in the scroll, take a deep breath, ground yourself in the present moment, and remember the power that lies within you to create a more balance.
It’s not just about reducing screen time; it is about asserting control, making conscious choices, and aligning our digital habits with our personal values, needs, and aspirations. Easier said than done sometimes but it is a process, a process where we cultivate a healthier relationship with technology, one that serves us, rather than governs us.
As we traverse the digital landscape, let's all remember to pause, to reflect, to 'slow our scroll', and to savour the richness that life, beyond the screen, has to offer. It's in these moments of mindful disconnection, that we can find the space to truly connect - with ourselves, with others, and with the world around us.
Remember, the power to shape our digital narrative is in our hands, quite literally.
So let's use it wisely, mindfully, and with kindness towards ourselves.