“People are prisoners of their phones; that’s why they are called cell phones.” – Anonymous
Technology is such a blessing…..it has changed the world over the past 30 +/-years. Yet, every blessing holds the potential for a curse, and in the case of Smartphones and the Internet, too much usage can be distracting, anxiety-provoking, isolating, and addictive.
Hence, the creation of a National Day of Unplugging, held on the first Friday in March every year…March 7 this year. It started about 10 years ago, and typically begins at midnight (so you get to sleep through 7-8 hours of the traditional 24-hour break from technology.) I know….I know….I’m freaking out, too, at the very idea of this. My business involves crises and emergencies quite often, and I would be really irresponsible if I did not check my phone throughout the day. So instead of going completely tech-free, you may choose (like I do) to unplug for 2-3 hours at a time. Check your phone for vital issues, manage them, and then power back down.
Any break that you can give your brain from this over-stimulation can be beneficial, particularly for those folks who work virtually or are in the tech industry. Studies have shown that “…excessive screen time and media multitasking can negatively affect executive functioning, sensorimotor development, and academic outcomes. Early screen exposure has been associated with lower cognitive abilities and academic performance in later years.” (National Library of Medicine, Muppalla et al). Recommendations for healthy boundaries of screen usage are:: 1/2 to one hour per day for children ages 3-7, 1 hour for children ages 7-12, 1.5 hours for 12-15 year-olds, and 2 hours for those 16 and older. Parental modeling is a powerful influence; children who grow up in a home where, e.g., parents have a TV on 24/7 will habituate to this norm and over-indulge.
These children can suffer in their social-emotional development, may be more prone to obesity, have sleep issues, suffer depression and anxiety, become people pleasers, have fewer healthy coping skills, have shorter attention span and decreased comprehension, aggressive behaviors, have difficulty socializing and sharing and look for answers “out there” vs. within their own minds and hearts. They are deprived of learning critical thinking when biased by fictional characters and social media influencers.
Wise adults will try to keep tech time to two hours a day, unless of course you are in an industry that is dependent on it. Try tapering down with baby steps; titrate from 4 hours down to 3.5, to 3, to 2.5, and then to 2 hours a day. Rather than emailing or texting someone, why not just call them and speak human to human? Of course, great harm can be done in less than 2 hours. It can happen in a split second. If you can’t be phone-free while taking a yoga class, or in the gym, or having sex (yes, this happens) if you can’t delay viewing texts while driving or involved in some other task that requires 100% concentration, you might be addicted to your phone.
Why not take a break…..any break will help…..and model for your kids, grandkids, students, friends, family members that you prefer a human connection to an artificial one? Take this opportunity to reconnect with (first of all) your own self, nature, co-workers, loved ones, neighbors, your spouse, your pets, and perhaps an old hobby you abandoned in favor of that instant gratification. You will more than likely find (at least after any reactionary anxiety and irritability due to detoxing) that your stress levels decrease, your sleep will improve (the blue light emitted from phones interferes with the brain’s melatonin production), your senses will feel respected vs ignored, your focus will improve, and your neck, hands, eyes and facial muscles will relax. Hey, you might even laugh more.
Many families have enjoyed setting a boundary, where all family members place their phones in a basket or safe place during meals and movie nights. Many also have no TVs on during meals. Even if it feels awkward and weird at first, and it may, know that this is a period of adjustment. We are social creatures and will naturally reclaim our ability to converse, share, and laugh again, unthwarted by excessive tech devices. Also, try reading a book, meditating, or journaling gratitude before bedtime. Your body and your brain will thank you for respecting them.
As always, I offer free 30-minute phone consultations to answer any questions about psychotherapy and/or hypnotherapy for trauma, addictions, and more – please get in touch.
“Cell phones bring you closer to people far away from you,
but take you away from the ones right next to you.” – Anonymous
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