How to Build a Healthier Relationship With Your Screen

Whether for work, convenience, connectivity or entertainment, we rely on digital technology. But the conventional wisdom is that our screen-based lives aren’t good for us—that our digital devices and apps are addictive and harmful, wasting attention spans, sleep, and more. however, Research suggests Screen time isn’t actually the main driver of mental health decline. Instead, digital technology is one component within an ecosystem of components.

Still, it’s clear that we could have a better relationship with our screen-based technology. Let’s figure out how.

Stop thinking about screen “time”.

How much we use our devices Not as helpful Thinking about the type of content we are using, the context in which we are using it and why we are using it. Some researchers advice We think in terms of a “digital diet”. When we consider our diet, we don’t ask “how much food is too much.” Instead, we look at the range of foods; To our advantage, if used correctly, our digital devices can give us many situational benefits and advantages, whereas using them at the wrong time or situation is not positive.

Think screen habit, not addiction

you are not addicted On your smartphone, or on social media. When we fall down this path the thoughtWe focus exclusively on technology use in terms of negative impacts and the only solutions focus on abstinence. Instead, Research points In terms of habit formation – more effective ways of structuring our use of technology that it can offer us More effective tools To make a positive change. What does our digital technology usage landscape look like? What do we enjoy using our phones for? Are we using our screens intentionally, or have we developed more mindless, less productive habits? If we shift our thinking to this more nuanced approach, we can go beyond a simple “digital detox” to create better experiences.

Assess your screen habits

Being more intentional about screen use won’t make meaningful changes if we do it once. We need to be constantly reflective and aware of the digital habits we are developing. If we can get better at figuring out why we feel the need to play another game instead of going to bed, we can often uncover deeper, offline issues at work. The first step in that process is catching ourselves in the moment, and creating an environment where we can choose and evaluate those habits, regardless of whether the habits we identify are ultimately good or bad.

Tweak habits that aren’t working

Once we find unwanted habits, we need to change our behavior to prevent them from becoming more serious problems. Unfortunately there is no definitive evidence base to use, but we can try to figure out what works for each of us. Part of that involves getting better at how the technologies we use actually work, what’s already built into them to help with that, but it can also be useful to try nudges that can help us practice reflection. For example, studies have shown that night shift mode on smartphones Don’t actually do anything biologically To support sleep—but setting a time to change the color tone on your screen can be a simple reminder that you want to go to bed soon.

Be critical of your own technology use and what you are being told about it

Research tells us that if we are repeatedly exposed to an idea, even if we initially do not believe it, over time we may begin to accept it—known as Illusory true effect. So it’s important to remember that elaborate details about screens have the power to influence and color our own beliefs and frames of thinking about their implications in a counterproductive way. If we want to be more constructive in changing our technology habits for the better, that means we need to be more critical and reflective about what we’re told not just about the habits, but about their effects. The goal here is not to immediately dismiss any headline you read about the screen; Rather, we should approach them with cautious curiosity and evidence-based reasoning. And it’s worth noting that while some commentators often claim that the (negative) effects of smartphones and social media are obvious, in reality, The Science of Screen Time There is still no consensus agreement about positive or negative effects.

It’s okay to talk about your technology use

We need to do more to improve our digital lives. We need to remind ourselves that it’s okay to talk about what we do on our screens. Partly because of the narratives propagated in the media and partly because of the way we’ve learned to use them, we often feel guilty about being on our devices. Instead, it means that we tend to keep what we’re doing to ourselves. but Studies have shown That when faced with difficulties online, having a resilient support network around us is key to overcoming those difficulties. Building these kinds of support networks starts with having more open, honest, and nonjudgmental conversations with each other about the experiences we have on our screens. By sharing what’s working for us, as well as where we don’t think we’re doing so well, we begin to create a culture where it’s easy to ask for help, share advice, and ultimately learn from each other’s digital experiences. If we can do that, we can start modeling better tech habits to those around us, and everyone wins.