Digital addiction is a growing problem. It is so prevalent in modern society that we have a name for it – nomophobia, (or NO MObile PHOne phoBIA) the obsessive use of a mobile device driven by a fear of missing out.
Research findings released in 2021 showed that the “overall prevalence of Internet addiction was 36.7%, and that of moderate and severe addiction was 33.9% and 2.8%, according to the IAT”, with most people accessing the internet via their smartphone.
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The dopamine loop
This addictive behaviour stems from the dopamine response we get from social media and engagement on devices, which triggers our pleasure system, producing a rush of this powerful feel-good hormone.
Once the initial rush subsidies, we look for additional stimulation by scrolling on to like the next image or post, perpetuating the so-called dopamine loop.
While technology improves our modern lives in many ways, the hyper-connectedness our devices enable has made us hyper-distracted.
Spending too much time connected to your devices can also negatively affect your health, relationships, productivity, and happiness.
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Different ways to detox
In response, digital detoxing has emerged as a growing health trend globally. A digital detox doesn’t necessarily mean complete abstinence. Often, merely limiting the time you spend on your devices each day for short periods is sufficient.
According to data shared by Statista, a 2022 survey of internet users in the US showed that 32% took a break from their digital devices for at least two hours a day. Approximately a quarter of respondents reported engaging in a digital detox on a weekly basis, while 8% did a monthly digital detox.
5 Tips for a Successful Digital Detox:
- Remove common triggers: Turn off non-essential notifications, limit social media usage, and prioritise device time for value-adding tasks and activities.
- Set boundaries: Establish specific device or screen-free times. This could be a few hours each day or an entire day over weekends when you don’t have work commitments.
- Inform your contacts: Let important people like friends, family or partners know about your intention to take an extended break from digital devices to manage expectations.
- Create tech-free zones: Create designated areas at home where digital devices are off-limits, like at the table during meals or the living room to foster more meaningful interactions.
- Engage in analog activities: Rediscover analog activities that promote face-to-face interactions, such as board games, puzzles, outdoor sports, or socialising.
Author: Pedro van Gaalen
When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.
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