TECH DETOX

DEMYSTIFYING DIGITAL DETOX Exploring trend of limiting technology use

How many times have you found yourself checking social media in your free time? How many times does “just one minute” turn into hours of TikToks on a never-ending loop? How many times do you compare your life to the pictureperfect smiles and filters on Instagram?

If the answer to any of these is “frequently,” research shows that it may be time to give yourself a break.

Digital detoxification, commonly known as detox, refers to the intentional abstinence from technology, especially social media platforms. This trend derives from concern over the negative effects of constant internet connectivity.

Studies show that while technology is intended to channel productivity, its various uses can cause distractions. Such distractions take up an average of two and a half hours of work per day, adding up to 70 hours a month, according to a study by the University of California.

“Sometimes, when I need to get things done, I procrastinate by scrolling through random things on my phone,” freshman Olivia Wakefield said.

The active use of social media can be a source of not only distraction but also low self-esteem as individuals experience Fear of Missing out (FOMO). As people connect with friends, they can view others’ lives as more rewarding and feel the need to stay connected. FOMO has a strong correlation with Social Networking System (SNS) addiction, according to CyberPsychology Behavior and Social Networking.

On top of this, individuals who spend 30 minutes to an hour on their phones before sleeping may experience vision problems and decreased quantity and quality of sleep, according to Healthline. The high energy, short wavelength blue light may affect vision and prematurely age eyes according to the American Academy of Ophthalmology (AAO). The blue light delays the body’s internal clock or circadian rhythm when on technology an hour before bed. The AAO also states that blue light suppresses the release of melatonin, which makes it difficult to fall asleep. This delays REM sleep and makes the body less alert in the morning.

Growing concern over the overexposure to blue light has led to the development of blue light glasses to block or filter the high-energy blue light. For those seeking to minimize the negative effects, however, the AAO recommends simply limiting technology use before bed instead of investing $50 in the glasses, according to WebMD.

Technology takes a toll on health in other indirect ways as well, such as taking up time that could be spent on productive activities like exercise. Increased technology usage is associated with decreased cardiovascular health, though conflicting studies show that increased technology use can increase long term health habits through health monitoring apps, according to BMC Health.

When considering a digital detox, there are other negative factors associated with completely removing all technology. For those going through Internet Addiction Disorder, individuals can undergo symptoms similar to withdrawal from drug use, according to WebMD. Also, when one removes the storehouse of information that humans are accustomed to using, it results in perceptual blindness, a psychological phenomenon in which one misses important details in plain sight. An example of this could be trying to remember directions without a GPS and missing a turn. This results from the increased activity in the prefrontal cortex and can also reduce the emotional balance as the brain “runs

out of fuel,” according to the American Psychological Association.

For those looking to limit technology use, the path to detoxing is not a straight shot. Research shows that completely removing technology from the modern lifestyle is neither practical nor productive in a technology-centered world. Instead, those interested can look to three main focuses to see results in their period of tech abstinence: time, space and alternatives.

Instead of outlawing technology completely, a productive technology detox restricts the time users go on the phone or other technology. This might involve using the Settings App to set time limits on certain apps or types of apps. There is a way to regulate social media usage and track progress.

“I limit myself from technology almost every Saturday to keep that day to relax and destress without the need of watching TV or using social media apps,” senior Isabella Chrisphonte said. “I try, at most, to have an hour or so using technology if I do need it.”

As well, individuals can self-regulate by turning their phones off at a certain time each night. The presence of a phone decreases cognitive capacity even when turned off, according to a 2017 study of 800 phone users at the University of Texas.

Space

Another aspect of the detox is creating physical spaces in which technology is not permitted. Whether this is a rule to put away phones at the dinner table or keeping the phone plugged in away from the bedroom at night or while doing homework, the aim is to ease away from reliance on the phone in places where it is not necessary.

“When I’m with family or friends, I happily put my devices to the side to spend time with the people around me,” freshman Celine Torres said. “Sure, technology allows my imaginary juices to flow; however, I require daily social interactions to go through my day.”

These digital-free spaces can increase conversations and build relationships outside the digital realm. Teens who had no screen time for five days witnessed an increase in non-verbal skills and a decrease in depression, according to a University of California, Los Angeles (UCLA) study.

Alternatives

With the spread of Internet Addiction Disorder, individuals may undergo a period of withdrawal if separated from their technological device. Instead of initiating a split from the phone to sit in silence, alternatives provide a way to shift one’s attention to another outlet. This may be finding a new hobby, socializing, volunteering, exercising or reading a book.

With conflicting studies and lifestyles, a digital detox may look different for each person. The aim is simply to decrease those hours spent on technological distractions and improve the quality of life.

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