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Why Taking a Technology Fast is Good for You




Technology allows you to multitask – you are in a meeting but also watching for incoming texts from your spouse, or you are finishing a document while keeping an eye for incoming emails. Some workplaces expect you to be on top of your in-box at all times of the day. And then there is playing catch-up with the “likes” and “profile updates” on the social networking sites. One study found that the more people engaged in media multitasking, the higher their depression and anxiety levels tended to be (Becker et al., 2013). Use of social networking sites has also been associated with lower life satisfaction and worse mental health. This may stem from detraction from face-to-face relationships, reduced investment in meaningful activities, increased sedentary behavior, internet addiction, and erosion of self-esteem through unfavorable social comparisons (Shakya & Christakis, 2017). In addition, individuals prone for depression, while using social media sites, are more likely to negatively perceive the quality of an interaction, engage in frequent social comparison, display problematic or addictive social networking site use, and tend to ruminate more. These behaviors in turn may continue to maintain or exacerbate depression (Seabrook et al., 2016). 

Besides depression, other health conditions associated with problematic smartphone use include anxiety, risk of sedentary behavior (leading to weight gain and reduced exercise), carpal tunnel syndrome, chronic neck pain, increased headaches, accidents, and poor sleep quality (Ratan et al., 2021).

To summarize, technological advancements that keep you wired and connected have a baneful effect on your well-being. It is, therefore, a no-brainer to give yourself electronic time-outs. Use this no-screen time to let your mind rest and relax. Set your smartphone aside for a couple of hours every evening and keep your weekends email free. Turn off or batch the app notifications – the pings and prods you get to check your apps. These notifications can be habit-forming because they condition your brain to respond to an external trigger (the ping) by pairing it with a rewarding experience (temporary relief of boredom, uncertainty, insecurity, anxiety, etc.). Other helpful ways to disconnect from your smartphone as suggested by an article in Time include the following (Haupt, 2022):
  • Hide your social media apps in one folder that is not displayed on your home screen
  • Keep your smartphone facedown or a bit out of reach
  • Make it less easy to unlock, especially by using a passcode instead of Face ID
  • Gray out the display screen to make it less appealing
  • Make a list of what you want to use your smartphone for and stick to it
When you are not distracted by notifications, tweets, texts, or emails and are mindful about the task on hand, you will realize that everything becomes joyful, even the mundane because you are not getting stressed by the compulsive checking behavior.

To learn more about evidence-based self-management techniques that promote mental health and well-being, check out Dr. Duggal's Author Page.

HARPREET S. DUGGAL, MD, FAPA

REFERENCES

Becker, M. W., Alzahabi, R., & Hopwood, C. J. (2013). Media multitasking is associated with symptoms of depression and social anxiety. Cyberpsychology Behavior and Social Networking, 16(2), 132-135.

Haupt, A (2022). Why taking a phone break is so good for you. Time, October24/October 31, 18.

Ratan, Z. A., Parrish, A., Zaman, S. B., Alotaibi, M. S., & Hosseinzadeh, H. (2021). Smartphone addiction and associated health outcomes in adult populations: A systematic review. International Journal of Environmental Research and Public Health, 18, 12257.

Seabrook, E. M., Kern, M. L., & Rickard, N. S. (2016). Social networking sites, depression, and anxiety: a systematic review. JMIR Mental Health, 3(4), e50.

Shakya, H. B., & Christakis, N. A. (2017). Association of Facebook use with compromised well-being: a longitudinal study. American Journal of Epidemiology, 185(3), 203-211.







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