How to Prevent Digital Addiction
Technology has evolved at a remarkable pace in the twenty-first century – a pace that continues to multiply. While this has led to incredible increases in both quality of life and life expectancy, it has also had profound negative effects. Digital addiction is one poignant example.
Those of us who were born in the twentieth century have experienced tremendous changes in our lifetimes. We’ve seen the home PC and internet take their first, hesitant steps, before becoming essential components of our lives. It’s already difficult to imagine life without access to the vast global network in our pockets.
There are, no doubt, huge advantages that have come from this. More people have access to information than ever before, which has led to higher levels of education, the emergence of the gig economy, and diversity of thought. The digital world has also made it possible to connect with people all over the world.
However, this level of access has also created a problem that few would deny: digital addiction. Countless people stare at screens all day, often neglecting real-world experiences and connections. This has had a profound impact on mental health, with more young people suffering from depression and anxiety than ever before.
But can we do anything about digital addiction? After all, technology marches inexorably forward and will become even more ingrained in our lives.
Fortunately, it is still possible to prevent – and treat – digital addiction. To understand where we can go from here, it is necessary to define digital addiction and why it is harmful.
What is Digital Addiction?
Digital addiction refers to the compulsive use of digital technology, including smartphones, social media, streaming services, video games, and more. It is not yet recognized as a formal diagnosis (by the Diagnostic and Statistical Manual of Mental Disorders) but presents similarly to other types of behavioral addictions.
It can be difficult to determine the line between ‘normal’ use of digital technology and digital addiction, especially since there are signs of digital addiction in nearly every smartphone user. I myself always have my phone with me, use it even in the presence of others, and turn to it as a distraction from difficult feelings.
For the purposes of this article, we will discuss digital addiction in its broadest sense, referring to behaviors which have become normalized but which are shown to have negative consequences for mental health.
Why is Digital Addiction so Common?
In our modern context, it is understandable why digital addiction has become so commonplace. Digital technology became a part of our lives with extreme rapidity. It was widely adopted long before we knew how it would affect us. Unlike other potentially addictive behaviors, there are no regulations on who can use digital technology or how often. A child with a smartphone can, without intervention, spend all their waking hours staring at a screen.
Over the past three decades, multiple reasons have emerged that digital technology can be harmful:
- It stifles interpersonal connection and encourages isolation
- It provides an immediate and easy, but extremely temporary, way of coping with difficult feelings
- Many digital technologies are designed to provide brief but frequent hits of dopamine, the brain chemical that ‘rewards’ behaviors. This [actuality] is strongly associated with addiction to substances
- It seems to offer infinite possibilities
Digital addiction is also impacting parenting and, in turn, the emotional wellbeing of children. As renowned addiction expert Gabor Maté explains in his book The Myth of Normal, when a parent’s attention is fixed on their phone “[t]he unintended but wounding message to the child is, again, ‘You don’t matter.’”
But the golden age of technology is far from over. As we’ve seen with the AI boom over the past two years or so, new innovations are creating ever more reasons for the use of digital devices. Is digital addiction just something we’ll have to get used to?
Let’s take a look at what parents can do to prevent their children from developing a digital addiction, then at possible treatments for people who are already addicted.
How do we Prevent Digital Addiction?
There are responsible ways to use digital technology so as not to become addicted. If you are raising children, here are some strategies to prevent digital addiction.
Model Responsible Tech Use
Children learn more from what their parents do than what they say. Modeling responsible use of digital technology can be difficult, especially if you are already struggling to maintain balance. Nonetheless, it is crucial to do your best so that kids can see what healthy tech use looks like.
Set Boundaries Early On
Many people make the mistake of giving their children access to digital tech before setting boundaries. Then, when they realize their kids are using it excessively, it is difficult to change their behaviors.
Set limits to their screen time, what apps they can use, what social media platforms they can use, and when during the day/week they can use devices.
Avoid Enabling Multitasking
One of the ways a person can become addicted to digital devices is by using them even when they are doing something else. By keeping them from using their devices while eating, socializing, and doing homework and hobbies, you ensure they don’t get used to having a screen around at every moment.
How do we Treat Digital Addiction?
For people who already have a digital addiction, or parents of children who do, there are a number of potential ways to treat the issue. In severe cases, professional treatment may be necessary, including a stay at a rehab center. In other instances, the following tips may help.
Gradually Lower Your Screen Time
As with any addiction, suddenly quitting is rarely a healthy or sustainable method. Assess how much you use your devices and set a goal. Then, start to lower your screen time a little bit at a time.
Address Underlying Issues
People who use substances or behaviors in addictive ways are often doing so to numb or distract from underlying issues. If you find yourself picking up your phone when you feel a difficult emotion or during a tough conversation, you may have started using it as a coping mechanism. In order to stop using it this way, you will need to work on building healthy coping mechanisms to replace it.
Seeing a therapist can be a great way of addressing the issues that lead to you using your devices excessively.
Practice Mindfulness
Mindfulness is both a philosophy and a practice. In both senses, it runs counter to the way our use of devices has become normalized. Mindfulness advocates for paying attention to what you are doing rather than multitasking, to being present with your emotions rather than avoiding them, and to regularly taking time out from the noise around you.
Many mindfulness centers provide free or affordable classes. Joining a beginner class or attending a weekly meditation session can help you regain a healthy balance.
Conclusion
Digital technology is only going to proliferate further in the next few years and digital addiction will become more prevalent – and normalized. It can be harmful to mental health and wellness and it’s a difficult habit to kick. Try some of the above methods of treating digital addiction in your own life, and take note of the ways to prevent it from affecting your children.
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