                A SWOT                                     [ analysis, with its four elements in a 2×2 matrix.
SUBSCRIBE Healthline uses cookies to improve your experience and to show you personalized ads. Privacy Policy. More information How Does Technology Affect Your Health? The Good, the Bad, and Tips for Use Medically reviewed by Karen Gill, M.D. — Written by Ann Pietrangelo on May 23, 2019 Eye strain Musculoskeletal health Sleep health Mental health Effects in kids Positive effects How to use technology Takeaway All manner of technology surrounds us. From our personal laptops, tablets, and phones to behind-the-scenes technology that furthers medicine, science, and education. Technology is here to stay, but it’s always morphing and expanding. As each new technology enters the scene, it has the potential to improve lives. But, in some cases, it also has the potential to negatively affect physical and emotional health. Read on as we take a look at a few possible negative effects of technology and provide tips on healthier ways to use it. Digital eye strain According to the American Optometric Association (AOA), prolonged use of computers, tablets, and cellphones can lead to digital eye strain. Symptoms of digital eye strain may include: blurred vision dry eyes headaches neck and shoulder pain Contributing factors are screen glare, bad lighting, and improper viewing distance. The AOA recommends the 20-20-20 rule to ease eye strain. To follow this rule, try to take a 20-second break every 20 minutes to look at something that’s 20 feet away. Musculoskeletal problems When you use a smartphone, the chances are that you’re holding your head in an unnatural forward-leaning position. This position puts a lot of stress on your neck, shoulders, and spine. A small 2017 studyTrusted Source found a clear association between self-reported addiction to smartphone use and neck problems. An earlier study found that among teens, neck-shoulder pain and low back pain rose during the 1990s at the same time that the use of information and communication technology was increasing. Overuse of technology can also lead to repetitive strain injuries of the fingers, thumbs, and wrists. If you’re feeling the pain of technology, you can take the following steps to reduce these issues: take frequent breaks to stretch create an ergonomic workspace maintain proper posture while using your devices If pain persists, see a doctor. Sleep problems Technology in the bedroom can interfere with sleep in a number of ways. A 2015 study demonstrated that exposure to the blue light that devices emit can suppress melatonin and interrupt your circadian clock. Both of these effects can make it harder to fall asleep and result in you being less alert in the morning. Having electronic devices in the bedroom places temptation at your fingertips, and it can make switching off more difficult. That, in turn, can make it harder to drift off when you try to sleep. ADVERTISEMENT Affordable therapy delivered digitally – Try BetterHelp Choose from BetterHelp’s vast network of therapists for your therapy needs. Take a quiz, get matched, and start getting support via secure phone or video sessions. Plans start at $60 per week + an additional 10\% off. Emotional problems Using social media can make you feel more connected to the world. But, comparing yourself to others can leave you feeling inadequate or left out. A recent study looked at the social media use of more than 1,700 people between the ages of 19 and 32. The researchers found that those with high social media use felt more socially isolated than those who spent less time on social media. A 2011 cross-sectional surveyTrusted Source of high school students in Connecticut found that internet use was problematic for about 4 percent of the participants. The researchers said that there might be an association between problematic internet use and depression, substance use, and aggressive behavior. They also noted that high school boys, who, according to the researchers, tend to be heavier users of the internet, may be less aware of these problems. A 2016 systematic reviewTrusted Source produced mixed findings on the relationship that social networks have with depression and anxiety. The evidence suggests that social network use correlates with mental illness and well-being. However, the researchers noted that whether it has a beneficial or detrimental effect depends on the quality of social factors in the social network environment. More research is necessary to make conclusions on cause and effect. If social media use makes you feel anxious or depressed, try cutting back to see if doing so makes a difference. Negative effects of technology on kids The findings of a 2014 studyTrusted Source suggest that even after factoring out junk food and exercise, technology appears to affect the health of children and teens. The researchers used a broad definition of screen time that included: television video games phones tech toys They conducted the simple correlational study using an anonymous online survey. The study authors concluded that parents and caregivers should help children learn to reduce overall screen time. According to the Mayo Clinic, unstructured playtime is better for a child’s developing brain than electronic media. At 2 years old, children can benefit from some screen time, but it shouldn’t replace other important learning opportunities, including playtime. Research has linked too much screen time or low-quality screen time to: behavioral problems less time for play and loss of social skills obesity sleep problems violence Like adults, children who spend a lot of time on digital devices can experience symptoms of eye strain. The AOA advises parents and caregivers to watch for signs of digital eye strain in children and to encourage frequent visual breaks. A 2018 study of adolescents ages 15 and 16 found an association between frequent use of digital media and the development of symptoms of attention deficit hyperactivity disorder (ADHD). The study involved a longitudinal cohort of students who self-reported their use of 14 digital media activities, and it included a 24-month follow-up period. More research is necessary to confirm whether it’s a causal association. What are the recommendations for screen time by age? The American Academy of Pediatrics (APA) makes the following recommendations for screen time: Younger than 18 months Avoid screen time other than video chatting. 18 to 24 months Parents and caregivers can offer high-quality programs and watch them with their children. 2 to 5 years Limit to one hour per day of supervised high-quality programming. 6 years and above Place consistent limits on time and types of media. Media shouldn’t interfere with adequate sleep, exercise, or other behaviors that affect health. The APA also recommends that parents and caregivers designate media-free times, such as dinner time, as well as media-free zones within the home. Positive effects of technology Technology plays a role in virtually every part of our lives, whether we’re aware of it or not. These are just a few of the ways in which technology may positively affect our physical and mental health: health apps to track chronic illnesses and communicate vital information to doctors health apps that help you track diet, exercise, and mental health information online medical records that give you access to test results and allow you to fill prescriptions virtual doctor visits online education and ease of research enhanced communication with others, which can improve the feeling of connection Ways to make the most of technology With each new advance in technology, it gets a bit easier to go overboard. When we get too caught up in it, we can feel it in our minds and bodies. So, how much is too much? The answer is as individual as you are. Here are some signs that you might be leaning too heavily on technology: Your family or friends complain about your tech use. You’ve neglected relationships in favor of technology, which people sometimes refer to as phubbing. It has interfered with your work. You’re losing sleep or skipping physical activities due to technology use. It’s causing you stress or anxiety, or you’re noticing physical side effects, such as tension headaches, eye strain, muscle pain, or overuse injuries. You can’t seem to stop. If that sounds familiar, here are some ways to cut back on screen time: Clear your phone of unessential apps to keep you from constantly checking it for updates. Carve out a specific, limited amount of time to use your devices. Turn some television time into physical activity time. Keep electronic devices out of the bedroom. Charge them in another room. Turn clocks and other glowing devices toward the wall at bedtime. Make mealtime gadget-free time. Prioritize real-world relationships over online relationships. If you’re responsible for children: Limit their screen time, allowing it only at certain times of the day and restricting it during activities like meals and just before bedtime. Know what they’re doing. Review their programs, games, and apps, and encourage the engaging ones over those that are passive. Play games and explore technology together. Take advantage of parental controls. Make sure that children have regular, unstructured, tech-free playtime. Encourage face time over online friendships. Takeaway Technology is a part of our lives. It can have some negative effects, but it can also offer many positive benefits and play an important role in education, health, and general welfare. Knowing the possible negative effects can help you take steps to identify and minimize them so that you can still enjoy the positive aspects of technology. Last medically reviewed on May 23, 2019 13 sourcescollapsed HEALTH NEWS Step Away from the Smartphone: How to Do a Digital Detox Written by Kimberly Holland — Updated on June 16, 2017 Experts say there are some simple things you can do during your day to reduce your exposure to digital technology. You open an app on your smartphone to clear an alert. And look! A friend posted a picture from her vacation in Bora Bora. The next thing you know you’ve clicked through the entirety of her 43-photo album. You’ve also opened three browser windows to scope out the best time to travel to the Pacific island, how to get a deal on four-star resorts, and what bathing suit is best for your body type. The bathing suit site prompts you to see its latest look on Instagram, where you have three new messages and 15 new likes to see. An hour later, you remembered you were just trying to plan your meals for the week, and now you’re following Bora Bora natives and pinning a new straw hat for the beach to your “Dream Trip” board. This digital time drain is real. Having our phones, laptops, smart watches, and tablets constantly within reach has made us hyperconnected — and hyperdistracted. We feel attached to the people and lives on our phones, but disconnected from our real life storylines. Tom Kersting, PhD, is a licensed psychotherapist, and author of “Disconnected: How to Reconnect Our Digitally Distracted Kids.” “No matter where you look, it seems that everyone is disengaged from the moment and instead staring at a device,” he told Healthline. “This is causing family issues, work issues, etcetera, as we become more disconnected from each other. These are classic signs of addiction.” Think addiction is too strong a word for the constant need to check, and check again, everything from Instagram likes to work emails? Perhaps not. “Technology becomes a problem when it begins interfering with your daily life, leading to addiction,” Kimberly Hershenson, LMSW, a therapist practicing in New York, told Healthline. Hershenson treats individuals with social media and technology addiction. “Social media in particular is addictive given the validation factor. Getting ‘likes’ on pictures or ‘follows’ on newsfeeds affirms our existence similar to someone smiling at you in real life,” she said. “Quite simply, being acknowledged makes us feel good. Due to the constant availability of social media, this validation is available at our fingertips.” Read more: Digital detox to cleanse yourself of the internet » The push to disconnect It might be hard to remember a time without a smartphone, but keep in mind that the iPhone is only a decade old. The internet as we know it is 25 years old. Cell phones 15 years ago did little more than send SMS messages and make calls, and connecting to people 4,000 miles away with the click of a button was talk left for futuristic sci-fi movies. Our digital addiction is new in the course of human history, and as it goes with most mainstream phenomena, a counterculture has cropped up to try to stymie it. Restaurants have started banning phones from tables. One chicken restaurant incentivizes phone-free dining by offering families who put their phones in a “cell phone coop” free ice cream cones at the end of the meal. Some tech companies encourage their employees to take a Digital Sabbath, a day (or at least a portion of a day) where they completely unplug and reconnect with a nondigital reality. Even new technology is popping up to answer the need for less technology. The Light Phone is a credit card sized phone that can only make calls, stores nine numbers, and displays the time. The cost is $150 for the phone and $5 in monthly phone charges. You can forward calls from your smartphone to the new phone, and leave behind the constant pings of social media and apps as often (or as little) as you’d like. The demand for basic phones is growing, too. Sales of smartphones have slipped in recent years, and streamlined phones are gaining market share. All of these trends point to a slow but deliberate shift to stop — or at least better control — our digital exposure every day. Read more: What it means to have a technology addiction » How to do a digital detox Your time and your attention are two of your greatest resources. Companies will — and do — pay big money to grab as much of that as they can. Learning to take back those resources and curate your day in a more healthful, productive way starts with taking an audit of where your day is going. “I’m at a computer all day, every day, as part of a distributed organization,” Kate Sullivan, content director for a publishing agency, told Healthline. “While we try to be reasonable with our expectations, I work with a lot of people around the world, and that means I’m often working beyond ‘normal’ hours. That takes a toll. We need downtime to recharge our batteries, especially working in a creative profession.” Sullivan takes part in a digital detox every day. She instituted three “unreachable” periods: first thing in the morning, on her midday break, and again at the end of the day. “I don’t use any electronic equipment at the start and end of the day, and I control my midday use carefully,” Sullivan said. “This gives me the space and time to step away from constant pings and updates and daily life — and to let my eyes and hands rest and relax instead of encouraging eyestrain and repetitive motion syndrome.” Collectively, we know how to stop a digital addiction — just stop looking at your phone so much. Realistically though, that answer isn’t simple. “The sympathetic nervous system, the body’s natural alarm-stress response, kicks in when our devices are removed,” Kersting said. “It’s a physical withdrawal much like alcohol withdrawal.” The idyllic way to do a digital detox involves a glamorous retreat to a no-signal oasis with beach huts and mixed drinks, but that’s not realistic, and it might not break your habit long-term. Instead, look for ways to carve out tech-free times every day. Here are seven steps that can help you digitally detox as little or as much as you’d like: Leave the phone behind: Try turning your phone or tablet on airplane mode or leaving it in another room while you’re working or playing with the kids. Just a few hours without the phone and the constant nag to check it can help break the cycle. Stop the pings: “I turned off all notifications on my phone,” Susan Mahon, a digital web editor told Healthline. “Not having the constant pings begging for my attention helped reduce my mental stress and made me feel more in control of my day.” Hershenson suggested turning off notifications as a first step, too. “Schedule times in which you check technology, such as only during your lunch break,” she said. Give yourself a curfew: If you find yourself spending an hour or two swiping through Instagram or Flipbook before bed, set a phone or device cutoff time. After 9 p.m. the device goes into a drawer until you’re ready to leave for the office the next day. Don’t wake up with your phone: If the first thing you reach for is your phone, break the habit by leaving it in another room when you go to bed. Invest in an alarm clock, and don’t touch your phone for the first hour after you wake up. If an hour seems too long, start with 15 minutes and work your way up. Establish tech-free zones: Create rules around events or places, and enforce them with every family member or guest. For example, don’t bring your phone to the table, and don’t take it out of your pocket or purse when you’re dining with friends. If you have family movie nights, phones and tablets must stay in bedrooms. The break may feel like a fight at first, but soon, everyone will appreciate the opportunity to withdraw. Step away during the day: “In the middle of the day, instead of taking a typical lunch break, I take an hour mini-detox,” Sullivan said. “When the weather’s nice, I go outside for a walk or a run. If the weather’s crappy, I use the elliptical instead. I’ll occasionally listen to a podcast during this time, but my phone goes on ‘do not disturb,’ and I shut down my computer. When I’m constantly pinging back and forth between various requests and tasks, I can’t settle into a creative flow, and I start feeling burned out.” Reward yourself with tech-free times: Each day, give yourself an hour of “you time.” Treat yourself to a new magazine or a few chapters of your favorite podcast (with your phone on airplane mode). Take a hike, and leave the phone behind. You can even unwind in the bathtub with your favorite tunes on a Bluetooth speaker. Just make sure the phone isn’t in the room with you. You just might be tempted to start pinning new recipes or weekend projects. That’s adding to your to-do list, and that’s no fun at all. Read more: Is technology creating a lifetime of pain for millennials? » READ THIS NEXT How Does the 20-20-20 Rule Prevent Eye Strain? Medically reviewed by Timothy J. Legg, Ph.D., CRNP READ MORE How to Identify and Manage Phubbing Medically reviewed by Timothy J. Legg, Ph.D., CRNP Phubbing, or “phone snubbing,” can be harmful to your relationships and mental health. Learn how phubbing affects relationship, ways to identify this… READ MORE Social Media Is Killing Your Friendships Medically reviewed by Janet Brito, Ph.D., LCSW, CST We can only handle 150 friendships at a time. So what happens to our social energy when we’re also interacting with thousands of other people online? READ MORE The Coolest Health-Tech Gadgets for 2018 From airbags for the hips to UV sensors, new high-tech gadgets for the health and well-being industry were unveiled at this year’s Consumer… READ MORE Jump Roping Craze: How to Get the Most Out of This At-Home Exercise Experts say jump roping provides a quick and intense cardiovascular workout that can be done at home and with minimal equipment READ MORE Welcome to the Sustainable Table: A Letter from the Editor Written by Gabriel Dunsmith The Sustainable Table is Healthline's hub where environmental issues and nutrition meet. You can take steps right here, right now, to eat and live… READ MORE COVID-19 Is Still Raging in Much of the World: Why that Matters to the U.S. Experts say airline travel makes it easier to spread a virus worldwide. Plus, a virus has more chances to mutate as long as it is circulating… READ MORE The 3 Most Important Types of Omega-3 Fatty Acids Written by Freydis Hjalmarsdottir, MS There are 3 main types of omega-3 fatty acids in the diet: ALA, EPA and DHA. Not all of them have the same effects on your body and brain. READ MORE What Is the A-Positive Blood Type Diet? Medically reviewed by Jillian Kubala, MS, RD The blood type diet made popular by Dr. Peter D’Adamo, a naturopathic physician and author of “Eat Right 4 Your Type,” claims that following a… READ MORE Get our wellness newsletter Filter out the noise and nurture your inbox with health and wellness advice that’s inclusive and rooted in medical expertise. Enter your email Your privacy is important to us About Us Newsletters Health Topics Find an Online Doctor Contact Us Advertising Policy Privacy Policy Privacy Settings © 2005-2021 Healthline Media a Red Ventures Company. All rights reserved. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. See additional information. AboutCareersAdvertise with us OUR BRANDS Healthline Medical News Today Greatist Psych Central[File:SWOT en.svg|A SWOT analysis, with its four elements in a 2×2 matrix.
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More information How Does Technology Affect Your Health? The Good, the Bad, and Tips for Use Medically reviewed by Karen Gill, M.D. — Written by Ann Pietrangelo on May 23, 2019 Eye strain Musculoskeletal health Sleep health Mental health Effects in kids Positive effects How to use technology Takeaway All manner of technology surrounds us. From our personal laptops, tablets, and phones to behind-the-scenes technology that furthers medicine, science, and education.
A
Technology is here to stay, but it’s always morphing and expanding. As each new technology enters the scene, it has the potential to improve lives. But, in some cases, it also has the potential to negatively affect physical and emotional health.
A
Read on as we take a look at a few possible negative effects of technology and provide tips on healthier ways to use it.
A
Digital eye strain According to the American Optometric Association (AOA), prolonged use of computers, tablets, and cellphones can lead to digital eye strain.
A
Symptoms of digital eye strain may include:
A
blurred vision dry eyes headaches neck and shoulder pain Contributing factors are screen glare, bad lighting, and improper viewing distance.
A
The AOA recommends the 20-20-20 rule to ease eye strain. To follow this rule, try to take a 20-second break every 20 minutes to look at something that’s 20 feet away.
A
Musculoskeletal problems When you use a smartphone, the chances are that you’re holding your head in an unnatural forward-leaning position. This position puts a lot of stress on your neck, shoulders, and spine.
A
A small 2017 studyTrusted Source found a clear association between self-reported addiction to smartphone use and neck problems.
A
An earlier study found that among teens, neck-shoulder pain and low back pain rose during the 1990s at the same time that the use of information and communication technology was increasing.
A
Overuse of technology can also lead to repetitive strain injuries of the fingers, thumbs, and wrists.
A
If you’re feeling the pain of technology, you can take the following steps to reduce these issues:
A
take frequent breaks to stretch create an ergonomic workspace maintain proper posture while using your devices If pain persists, see a doctor.
A
Sleep problems Technology in the bedroom can interfere with sleep in a number of ways.
R
SWOT
2015 study demonstrated that exposure to the blue light that devices emit can suppress melatonin and interrupt your circadian clock. Both of these effects can make it harder to fall asleep and result in you being less alert in the morning.
A
Having electronic devices in the bedroom places temptation at your fingertips, and it can make switching off more difficult. That, in turn, can make it harder to drift off when you try to sleep.
A
ADVERTISEMENT Affordable therapy delivered digitally – Try BetterHelp Choose from BetterHelp’s vast network of therapists for your therapy needs. Take a quiz, get matched, and start getting support via secure phone or video sessions. Plans start at $60 per week + an additional 10\% off. Emotional problems Using social media can make you feel more connected to the world. But, comparing yourself to others can leave you feeling inadequate or left out. A recent study looked at the social media use of more than 1,700 people between the ages of 19 and 32. The researchers found that those with high social media use felt more socially isolated than those who spent less time on social media. A 2011 cross-sectional surveyTrusted Source of high school students in Connecticut found that internet use was problematic for about 4 percent of the participants. The researchers said that there might be an association between problematic internet use and depression, substance use, and aggressive behavior. They also noted that high school boys, who, according to the researchers, tend to be heavier users of the internet, may be less aware of these problems. A 2016 systematic reviewTrusted Source produced mixed findings on the relationship that social networks have with depression and anxiety. The evidence suggests that social network use correlates with mental illness and well-being. However, the researchers noted that whether it has a beneficial or detrimental effect depends on the quality of social factors in the social network environment. More research is necessary to make conclusions on cause and effect. If social media use makes you feel anxious or depressed, try cutting back to see if doing so makes a difference. Negative effects of technology on kids The findings of a 2014 studyTrusted Source suggest that even after factoring out junk food and exercise, technology appears to affect the health of children and teens. The researchers used a broad definition of screen time that included: television video games phones tech toys They conducted the simple correlational study using an anonymous online survey. The study authors concluded that parents and caregivers should help children learn to reduce overall screen time. According to the Mayo Clinic, unstructured playtime is better for a child’s developing brain than electronic media. At 2 years old, children can benefit from some screen time, but it shouldn’t replace other important learning opportunities, including playtime. Research has linked too much screen time or low-quality screen time to: behavioral problems less time for play and loss of social skills obesity sleep problems violence Like adults, children who spend a lot of time on digital devices can experience symptoms of eye strain. The AOA advises parents and caregivers to watch for signs of digital eye strain in children and to encourage frequent visual breaks. A 2018 study of adolescents ages 15 and 16 found an association between frequent use of digital media and the development of symptoms of attention deficit hyperactivity disorder (ADHD). The study involved a longitudinal cohort of students who self-reported their use of 14 digital media activities, and it included a 24-month follow-up period. More research is necessary to confirm whether it’s a causal association. What are the recommendations for screen time by age? The American Academy of Pediatrics (APA) makes the following recommendations for screen time: Younger than 18 months Avoid screen time other than video chatting. 18 to 24 months Parents and caregivers can offer high-quality programs and watch them with their children. 2 to 5 years Limit to one hour per day of supervised high-quality programming. 6 years and above Place consistent limits on time and types of media. Media shouldn’t interfere with adequate sleep, exercise, or other behaviors that affect health. The APA also recommends that parents and caregivers designate media-free times, such as dinner time, as well as media-free zones within the home. Positive effects of technology Technology plays a role in virtually every part of our lives, whether we’re aware of it or not. These are just a few of the ways in which technology may positively affect our physical and mental health: health apps to track chronic illnesses and communicate vital information to doctors health apps that help you track diet, exercise, and mental health information online medical records that give you access to test results and allow you to fill prescriptions virtual doctor visits online education and ease of research enhanced communication with others, which can improve the feeling of connection Ways to make the most of technology With each new advance in technology, it gets a bit easier to go overboard. When we get too caught up in it, we can feel it in our minds and bodies. So, how much is too much? The answer is as individual as you are. Here are some signs that you might be leaning too heavily on technology: Your family or friends complain about your tech use. You’ve neglected relationships in favor of technology, which people sometimes refer to as phubbing. It has interfered with your work. You’re losing sleep or skipping physical activities due to technology use. It’s causing you stress or anxiety, or you’re noticing physical side effects, such as tension headaches, eye strain, muscle pain, or overuse injuries. You can’t seem to stop. If that sounds familiar, here are some ways to cut back on screen time: Clear your phone of unessential apps to keep you from constantly checking it for updates. Carve out a specific, limited amount of time to use your devices. Turn some television time into physical activity time. Keep electronic devices out of the bedroom. Charge them in another room. Turn clocks and other glowing devices toward the wall at bedtime. Make mealtime gadget-free time. Prioritize real-world relationships over online relationships. If you’re responsible for children: Limit their screen time, allowing it only at certain times of the day and restricting it during activities like meals and just before bedtime. Know what they’re doing. Review their programs, games, and apps, and encourage the engaging ones over those that are passive. Play games and explore technology together. Take advantage of parental controls. Make sure that children have regular, unstructured, tech-free playtime. Encourage face time over online friendships. Takeaway Technology is a part of our lives. It can have some negative effects, but it can also offer many positive benefits and play an important role in education, health, and general welfare. Knowing the possible negative effects can help you take steps to identify and minimize them so that you can still enjoy the positive aspects of technology. Last medically reviewed on May 23, 2019 13 sourcescollapsed HEALTH NEWS Step Away from the Smartphone: How to Do a Digital Detox Written by Kimberly Holland — Updated on June 16, 2017 Experts say there are some simple things you can do during your day to reduce your exposure to digital technology. You open an app on your smartphone to clear an alert. And look! A friend posted a picture from her vacation in Bora Bora. The next thing you know you’ve clicked through the entirety of her 43-photo album. You’ve also opened three browser windows to scope out the best time to travel to the Pacific island, how to get a deal on four-star resorts, and what bathing suit is best for your body type. The bathing suit site prompts you to see its latest look on Instagram, where you have three new messages and 15 new likes to see. An hour later, you remembered you were just trying to plan your meals for the week, and now you’re following Bora Bora natives and pinning a new straw hat for the beach to your “Dream Trip” board. This digital time drain is real. Having our phones, laptops, smart watches, and tablets constantly within reach has made us hyperconnected — and hyperdistracted. We feel attached to the people and lives on our phones, but disconnected from our real life storylines. Tom Kersting, PhD, is a licensed psychotherapist, and author of “Disconnected: How to Reconnect Our Digitally Distracted Kids.” “No matter where you look, it seems that everyone is disengaged from the moment and instead staring at a device,” he told Healthline. “This is causing family issues, work issues, etcetera, as we become more disconnected from each other. These are classic signs of addiction.” Think addiction is too strong a word for the constant need to check, and check again, everything from Instagram likes to work emails? Perhaps not. “Technology becomes a problem when it begins interfering with your daily life, leading to addiction,” Kimberly Hershenson, LMSW, a therapist practicing in New York, told Healthline. Hershenson treats individuals with social media and technology addiction. “Social media in particular is addictive given the validation factor. Getting ‘likes’ on pictures or ‘follows’ on newsfeeds affirms our existence similar to someone smiling at you in real life,” she said. “Quite simply, being acknowledged makes us feel good. Due to the constant availability of social media, this validation is available at our fingertips.” Read more: Digital detox to cleanse yourself of the internet » The push to disconnect It might be hard to remember a time without a smartphone, but keep in mind that the iPhone is only a decade old. The internet as we know it is 25 years old. Cell phones 15 years ago did little more than send SMS messages and make calls, and connecting to people 4,000 miles away with the click of a button was talk left for futuristic sci-fi movies. Our digital addiction is new in the course of human history, and as it goes with most mainstream phenomena, a counterculture has cropped up to try to stymie it. Restaurants have started banning phones from tables. One chicken restaurant incentivizes phone-free dining by offering families who put their phones in a “cell phone coop” free ice cream cones at the end of the meal. Some tech companies encourage their employees to take a Digital Sabbath, a day (or at least a portion of a day) where they completely unplug and reconnect with a nondigital reality. Even new technology is popping up to answer the need for less technology. The Light Phone is a credit card sized phone that can only make calls, stores nine numbers, and displays the time. The cost is $150 for the phone and $5 in monthly phone charges. You can forward calls from your smartphone to the new phone, and leave behind the constant pings of social media and apps as often (or as little) as you’d like.
A
The demand for basic phones is growing, too. Sales of smartphones have slipped in recent years, and streamlined phones are gaining market share.
A
All of these trends point to a slow but deliberate shift to stop — or at least better control — our digital exposure every day.
A
Read more: What it means to have a technology addiction »
A
How to do a digital detox Your time and your attention are two of your greatest resources.
A
Companies will — and do — pay big money to grab as much of that as they can.
A
Learning to take back those resources and curate your day in a more healthful, productive way starts with taking an audit of where your day is going.
A
“I’m at a computer all day, every day, as part of a distributed organization,” Kate Sullivan, content director for a publishing agency, told Healthline. “While we try to be reasonable with our expectations, I work with a lot of people around the world, and that means I’m often working beyond ‘normal’ hours. That takes a toll. We need downtime to recharge our batteries, especially working in a creative profession.”
A
Sullivan takes part in a digital detox every day. She instituted three “unreachable” periods: first thing in the morning, on her midday break, and again at the end of the day.
A
“I don’t use any electronic equipment at the start and end of the day, and I control my midday use carefully,” Sullivan said. “This gives me the space and time to step away from constant pings and updates and daily life — and to let my eyes and hands rest and relax instead of encouraging eyestrain and repetitive motion syndrome.”
A
Collectively, we know how to stop a digital addiction — just stop looking at your phone so much. Realistically though, that answer isn’t simple.
A
“The sympathetic nervous system, the body’s natural alarm-stress response, kicks in when our devices are removed,” Kersting said. “It’s a physical withdrawal much like alcohol withdrawal.”
A
The idyllic way to do a digital detox involves a glamorous retreat to a no-signal oasis with beach huts and mixed drinks, but that’s not realistic, and it might not break your habit long-term.
A
Instead, look for ways to carve out tech-free times every day. Here are seven steps that can help you digitally detox as little or as much as you’d like:
A
Leave the phone behind: Try turning your phone or tablet on airplane mode or leaving it in another room while you’re working or playing with the kids. Just a few hours without the phone and the constant nag to check it can help break the cycle.
A
Stop the pings: “I turned off all notifications on my phone,” Susan Mahon, a digital web editor told Healthline. “Not having the constant pings begging for my attention helped reduce my mental stress and made me feel more in control of my day.”
A
Hershenson suggested turning off notifications as a first step, too.
A
“Schedule times in which you check technology, such as only during your lunch break,” she said.
A
Give yourself a curfew: If you find yourself spending an hour or two swiping through Instagram or Flipbook before bed, set a phone or device cutoff time. After 9 p.m. the device goes into a drawer until you’re ready to leave for the office the next day.
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Don’t wake up with your phone: If the first thing you reach for is your phone, break the habit by leaving it in another room when you go to bed. Invest in an alarm clock, and don’t touch your phone for the first hour after you wake up. If an hour seems too long, start with 15 minutes and work your way up.
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Establish tech-free zones: Create rules around events or places, and enforce them with every family member or guest. For example, don’t bring your phone to the table, and don’t take it out of your pocket or purse when you’re dining with friends. If you have family movie nights, phones and tablets must stay in bedrooms. The break may feel like a fight at first, but soon, everyone will appreciate the opportunity to withdraw.
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Step away during the day: “In the middle of the day, instead of taking a typical lunch break, I take an hour mini-detox,” Sullivan said. “When the weather’s nice, I go outside for a walk or a run. If the weather’s crappy, I use the elliptical instead. I’ll occasionally listen to a podcast during this time, but my phone goes on ‘do not disturb,’ and I shut down my computer. When I’m constantly pinging back and forth between various requests and tasks, I can’t settle into a creative flow, and I start feeling burned out.”
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Reward yourself with tech-free times: Each day, give yourself an hour of “you time.” Treat yourself to a new magazine or a few chapters of your favorite podcast (with your phone on airplane mode). Take a hike, and leave the phone behind. You can even unwind in the bathtub with your favorite tunes on a Bluetooth speaker. Just make sure the phone isn’t in the room with you. You just might be tempted to start pinning new recipes or weekend projects. That’s adding to your to-do list, and that’s no fun at all.
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Read more: Is technology creating a lifetime of pain for millennials? »
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