Technology, as defined by Google, is the application of scientific knowledge for practical purposes, especially in industry. Let’s face it, it’s everywhere — especially for young adults. It has become a primary tool, constantly used to gather information in our daily lives. Among the various forms of technology, smartphones have become one of the most influential items for young adults today. With instant access to information, social media and entertainment, our phones are always within arm’s reach. So, what’s the issue then? They are addictive, and like all addictions, they can interfere with our well-being.
A recent study by Common Sense Media revealed that teens use their screens for entertainment for an average of 8 hours and 39 minutes a day. Over the course of a year, that’s roughly 132 full days spent glued to a screen. While phones do offer great conveniences, it’s important to recognize that the excessive use of these devices may lead to negative effects on our productivity and health.
To mitigate these effects, it’s essential to adopt certain habits, all of which should have the ultimate goal of reducing screen time. Achieving a healthy relationship with technology involves focusing on a balance that maximizes its benefits while minimizing its harmful impacts, and by making small, consistent changes in how we use our devices, we can ensure that technology works for us and not the other way around.
I’m sure we’ve all had moments when we quickly checked something, whether it was emails or social media, and ended up spending two hours just absolutely glued to the screen. This is a common trap, driven by the design of many apps. These companies do clever things to keep you hooked, such as implementing a never-ending scroll feature; you can literally never run out of things to scroll. Apps like Instagram take it a step further, holding back likes and notifications so you get them when you least expect them. This is an idea called Random Intermittent Reward, which spikes our dopamine levels. We release dopamine when we get an unexpected reward, so when companies want to design something very addictive, designers add as many dopamine triggers as possible; that’s exactly what your phone and social media are doing. So what can we do to stop this addiction?
It’s important to remember that this isn’t something that can be fixed in a matter of days; for some, it can take several months. However, consistency is key.
Developing good habits is crucial to success, whether it’s setting up screen time limits for specific apps or prioritizing offline activities. These small steps are the beginning of the journey to end phone addiction, and often, they are the hardest to take. Acknowledge that there is more out in the world than in that little pocket-sized device. There’s a whole other life beyond the screen, filled with fresh air, real connections and unforgettable experiences that technology can never replace.
