A few weeks back, I was relaxing on my couch on a peaceful afternoon, then suddenly my phone rang.
A frantic series of rings. Glancing at the screen, I saw Brian‘s name flashing – a friend I hadn’t spoken to in ages. I answered the call.
Brian‘s voice, usually filled with great energy, was strained and laced with a palpable desperation. “Hey Man,” he croaked, “I need your help.” He had a searing headache that throbbed behind his eyes, a relentless pressure that wouldn’t relent. The culprit, according to Brian, wasn’t stress or a migraine, but something far more ridiculous – his magnificent screen time.
Worried, I asked him to elaborate. The answer, when it came, was staggering. Brian confessed that his screen time was – a jaw-dropping 13 hours.
That’s right, 13 hours a day glued to the glowing rectangle in his hand. Work emails bled into personal messages, news feeds morphed into endless rabbit holes of information overload.
This wasn’t just Brian’s story; it was a stark wake-up call. It mirrored the experiences of countless individuals I knew, myself included, caught in the invisible web of digital addiction. We were sleepwalking through our days, our eyes glazed over by the allure of the screen, our mental well-being sacrificed at the altar of constant connectivity.
Note- If you want to know how to remove burnout and stress completely, you can read this article.
This realization sparked a fire within me. There had to be a better way. A way to reclaim our time, our focus, and most importantly, our sanity from the clutches of the digital world.
This blog post is a summarization of that journey – a journey from relentless screen time to mindful digital detox.
We’ll delve into the impact of technology on our mental health, explore strategies for achieving healthy digital habits, and ultimately, rediscover the power of living in the present moment, untethered from the tyranny of the screen.
Technology and mental health are somehow connected. People who spend most of their time on a computer screen like programmers, software developers, designers, animators, editors, bloggers etc. can relate how the technology is leaving a significant impact on their lifestyle.
The positive effects of Technology to mental health:
Connection and Support:
The 90s era had a huge number of limitations for e.g.- you cannot talk to or chat with someone on far countries, you cannot see them as well because video conferencing was not a thing, searching complex stuff would lead us to reading endless number of books, encyclopedias and dictionaries, A French person felt hard to communicate with a British person as there was a language barrier among them, it was hard to capture our precious memories with colors and so on and so on. But as we are living in a digital era every problem is solved and there are no actual limitations in terms of translations, communications, video conferencing etc. You can easily access mental health resources online, and find supportive communities. (e.g., online therapy platforms, mental health support groups on social media).
Improved Access to Information:
Technology has become a powerful resource for self-directed mental health management.
Gone are the days of limited information. Now, individuals can easily access educational websites and online articles from reputable sources to understand different mental health conditions.
Furthermore, a plethora of self-help materials exist online, from guided meditations to cognitive-behavioral therapy (CBT) exercises. These tools can provide valuable support and coping mechanisms. Additionally, mental health apps are flourishing. Mood trackers help users identify patterns in their emotions, while mindfulness apps offer guided meditations and breathing exercises to reduce stress and anxiety. With technology as an ally, individuals can take charge of their mental well-being and navigate their mental health journey with greater knowledge and self-awareness.
Cognitive Enhancement:
While the research on the long-term effectiveness of brain-training apps for overall cognitive improvement is ongoing,
there are several popular options that focus on various cognitive skills. Here are a few examples, categorized by their area of emphasis:
Memory:
- Lumosity: This well-established program offers a variety of games designed to challenge memory, attention, and problem-solving skills. (Subscription-based)
- Elevate: This app focuses on improving vocabulary, processing speed, comprehension, and memory through interactive games. (Freemium model with paid features)
- Peak: This visually appealing app offers brain training exercises targeting memory, focus, problem-solving, and critical thinking. (Freemium model with paid features)
Focus and Attention:
- NeuroNation: This science-based program utilizes personalized training plans to improve focus, attention, and memory. (Subscription-based)
- Fit Brains: This app offers a variety of brain training games designed to improve focus, memory, and cognitive flexibility in short, engaging sessions. (Freemium model with paid features)
- Mindfulness apps: Apps like Headspace and Calm, while not strictly brain-training games, can improve focus and attention by promoting mindfulness and meditation practices. (Freemium models with paid features)
Logic and Problem-Solving:
- Sudoku: This classic puzzle game challenges logic, problem-solving skills, and spatial reasoning. Numerous free and paid Sudoku apps are available.
- Crosswords: Completing crossword puzzles can help with vocabulary, memory, and critical thinking skills. Many free and paid crossword apps exist.
- Logic puzzles: Apps like Rush Hour or The Witness offer brain-teasers and logic puzzles that can improve problem-solving and critical thinking. (Freemium models with paid features)
The negative effects of technology to mental health:
Social Media and Comparison:
There is a link between excessive social media use and feelings of inadequacy, loneliness, and anxiety due to constant comparison with others’ curated online lives. People always like to show themselves as a happy person free of any depression or anxiety, while that’s not the real case.
Information Overload and Stress:
There can be an overwhelming amount of information and stimuli encountered online, leading to stress and difficulty focusing. They lead to burnout and inefficiency in work.
Sleep Disruption and Blue Light Exposure:
Late-night screen time and blue light from devices can disrupt sleep patterns, impacting mood and energy levels. You can use blue ray glass, which I personally use. It works flawlessly by not letting any harmful blue light from reaching your eye, leading to improved focus and sharp mind wellbeing.
Tech Addiction and Problematic Use:
If you love gaming and just continuously stick to your screen for hours gaming. You should use the 20-20-20 rule. The rule says that if your eyes have been looking at the screen for 20 minutes, take your eyes off the screen look around for 20 seconds and then bet back to screen and then repeat it again after 20 minutes. This exercise has helped thousands to focus on their screen for longer time and prevent burnout.
Setting Screen Time Limits: You can set a limit on your social media apps.
On iPhone (iOS devices):
- Go to your iPhone’s Settings app.
- Tap on “Screen Time.”
- If this is your first time using Screen Time, you’ll need to set it up by tapping “Turn On Screen Time” and following the on-screen instructions.
- Once Screen Time is enabled, tap on “App Limits.”
- Tap the hourglass icon next to “Instagram.”
- Choose “Add Limit” and set the desired time limit for Instagram usage per day.
- You can choose specific days of the week for this limit to apply.
- Once you reach your set time limit, Instagram will be blocked with a message indicating you’ve reached your limit. You’ll still receive notifications, but the app itself will be inaccessible until the next day or until you grant yourself an extra “one more minute” (use this with caution!).
On Android devices:
- Open the Digital Wellbeing app (may come pre-installed, or you might need to download it from the Google Play Store).
- Tap on “Dashboard.”
- Locate “Instagram” on the list of apps.
- Tap on “Instagram” to see usage statistics.
- Tap on “Set timer” to establish a time limit for Instagram usage.
- You can set specific days of the week for this limit to apply.
- Once you reach your set time limit, you’ll receive a notification and Instagram will be blocked with an option to “See more time” (use this sparingly!).
Conclusion:
Technology is here to stay, and its influence on our mental health is undeniable. The key lies not in misusing technology, but in cultivating a conscious and responsible approach. By adopting healthy tech habits and prioritizing real-life connections, we can ensure that technology remains a tool for good, enhancing our lives and supporting our mental well-being
If you want to know how a successful developer day goes on, you can read this article.
As we move forward, let’s embrace the possibilities technology offers while safeguarding our mental health and fostering a more mindful and balanced digital future.
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