Digital Diet



From an early age, technology is placed into the hands of children. Kids are arriving in school at 5 years old lacking the dexterity to hold a pencil. Fine motor skills are troublesome as is the lack of exercise and outdoor experiences. There is a tendency to use screens to soothe and pacify kids, which sets patterned precedence of relying on devices to placate emotions. Plagiarism and cheating are on the rise while critical thinking has declined. Students struggle with using technology as a productivity tool, focusing instead on entertainment, social apps, and gaming. Multi-tasking is learned at a young age and productivity is decreased and performance drops.

From a physical health standpoint, obesity is among the most harmful effects of technology addiction as people tend to eat unhealthy snacks and exercise less while engrossed in their devices. Also, take heed of the exhaustive list of other health-related issues: circulation problems, poor posture, headaches, loss of hearing, tendonitis, and poor eyesight. Furthermore is the lack of quality sleep. Sleep is governed by the production of melatonin, the hormone which cues the brain that it is time to sleep. The absorption of blue light through the eyes delays the release of melatonin, making falling asleep troublesome.

What is even more dangerous is that people become addicted to technology which has a detrimental effect on family and social life. Online gaming, gambling, and overshopping becomes habit-forming and erodes relationships. The obsession over notifications creates a constant need for attention. For example, Snapchat can elevate immediate gratification needs and encourages rapid response, before the message disappears. With every notification, a new release dopamine makes us crave more. We look forward to that next hit of addictive dopamine.

The immediacy that technology offers is causing much codependence. Teens have a difficult time to become independent thinkers, texting parents several times a day for advice on simple matters. Codependency among adult relationships is also exacerbated through the overuse of technology. We have no alone time. Instead of appreciating solitude, we dwell on feelings of loneliness and fear of missing out. By replacing real-life interaction with online communication, we lose the ability to read social cues like tone of voice, facial expression, and body language. At face value, technology seems to bring people together, but not without sacrificing deeper relationships as quality social bonds are replaced with numerous shallow “friends” in social networks.

There is no turning back and reversing the course of technology. We do need to curb our dependence and find a balance, so the benefits of technology outweigh the adverse side effects. Apps that monitor health and promote productivity can undoubtedly offer a counterbalance. There is no expectation to live unplugged for days as a Luddite. The research continues on the good and bad effects of technology, but studies agree that technology is changing the way we think and respond.

It has never been more important to find balance and reclaim control of our lives. That balance will look different for everyone. Research shows that having no access to digital life can have a detrimental effect. There is no room for an extreme viewpoint. There is no prescribed method. No one-size-fits-all solution.

Exercise:
  1. Download an app like Quality Time to monitor your smartphone use. Or use iPhone Screen Time to monitor your usage. The data will not lie. Use that diary of information to then develop a personal plan to dial back where you see the need.
  2. Turn off your notifications.
  3. Limit screen time before bed.
  4. Do not sleep with your phone.
  5. Develop phone-free meal time.
  6. Set specific times to check email and social media.
  7. Limit your amount of social accounts.
  8. Adopt the one-thing-at-a-time policy and ban multi-tasking.
  9. Find an accountability partner.
  10. Tell people your boundaries.

At the end of the week process through these questions:
  • What did your data reveal to you? 
  • Where do you feel the need to make changes?
  • How did reducing your screen time increase your quality of life?
  • How can you use your success to inspire others and create a ripple effect?

So here’s the thing, if you have ever lost your phone or dealt with a dying battery, you understand the urgency technology instills. And when you know how your brain works, you become more cognizant of your propensities and can better self-regulate. Draw that line of demarcation. The next time you have the urge to snap a selfie or post a picture of your lunch, see if you can resist.

My Life’s Lesson: Reducing my screen time has opened my eyes to the real world and has indeed increased my face-to-face relationships and happiness.

From the sweetest spot in my heart to yours, may your week be simplified with peace and happiness.
~Audrey

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