From smartphones to social media platforms, the rise of technology has revolutionized the way we communicate, work, and navigate the world. However, as our dependence on technology grows, so does its ability to track, analyze, and manipulate our behaviors. Instagram, for example, was built on one of B.F. Skinner’s principles: “build in immediate reinforcements. If you want to shape the user’s behavior, make sure he gets the hearts and likes right away” (Hari 2022, p 109). What was once admired as a means to enhance our lives has now transformed into a double-edged sword, gradually sneaking into our daily routines and impacting our mental well-being. As we find ourselves caught in a web of constant connectivity and information overload, it is becoming increasingly important to explore the profound influence that technology has on our lives. We must delve into its capacity to shape our thoughts emotions, and ultimately, our mental health.
In a world where our lives are increasingly intertwined with technology, the concept of a digital detox has gained significant importance. A digital detox refers to a deliberate period of time during which individuals disconnect from their digital devices, particularly social media platforms, to restore balance and reclaim their physical and mental well-being. Taking a step back to examine how our digital devices affect our attention spans, mental health, and interactions with others is crucial.
Social Media Usage
To start, I decided to gather data regarding my current social media usage. I accessed the digital wellbeing setting on my phone and examined the data it had on my screen time. I decided to focus on the last few days of the week before the detox experiment.
On Friday June 2nd, my screen time amounted to a total of 8.95 hours. This duration can be broken down into the following categories: social media occupied me for 5.3 hours, video consumption took up 3.8 hours, news and information accounted for 35 minutes. Moving on to Saturday June 3rd, my screen time increased to a total of 11.1 hours. This total can be distributed across the following categories: social media engaged me for 7.4 hours, video consumption amounted to 2.9 hours, and games occupied 1.1 hours. Notably, social media remained the category in which I spent the most screen time on for both days. When delving deeper into each category, the following data was recorded: notifications received and times opened. For the social category, on Friday I received 6 notifications and opened social media a total of 227 times. Similarly, on Saturday, I received 6 notifications and opened social media a total of 186 times.
To sum up, figuring out how long you’re spending on your phone and on what is important for you to know. Looking at this data helped me realize how much time I was spending on my phone, particularly on social media. This also helped me determine what I should give up for the detox data project. For the 5 days of the experiment, I chose to give up both Snapchat and Twitter.
Detox Data Collection
On the initial day of my social media detox, I realized that there was a habitual action I constantly engaged in but had never taken the time to reflect upon until now. It occurred to me that I would mindlessly open Snapchat and Twitter, almost reflexively, without any conscious thought. Why did this automatic behavior keep happening? Maybe it’s because this habitual behavior has become ingrained in me as a result of my frequent and repetitive use of social media. It almost has become a default behavior, even occurring when I didn’t have any specific reason for opening the app. Additionally, the addictive nature of social media could also be the reason behind this mindless opening (and browsing). Overall, I know that I’m not the only one who does this and being aware of these factors can help in consciously breaking the habit and finding healthier ways to utilize our time and attention. The following graph visualizes the number of times I accidentally and mindlessly opened social media:
Engaging in this social media detox has provided me with valuable insights not only into my habits but also into my emotions and motivations, fostering a deeper understanding of myself and revealing areas for personal growth. I noticed that I experienced the following before the social media detox: anxiety, envy, being constantly distracted, and sometimes overwhelmed. This stemmed from a tendency to compare myself to others and constantly exposing myself to an influx of information which sometimes led to mental overload. I was also constantly distracted and struggled with maintaining focus as I would habitually open social media out of curiosity, fear of missing out, and the desire to stay up to date. Both Snapchat and Twitter presented specific challenges during the detox. For Snapchat, the disappearing nature of snaps and stories made me feel disconnected from my friends. On Twitter, where information doesn’t vanish, my constant curiosity and want to be updated on what’s going on presented obstacles as well. However, during and after the social media detox, I observed a noticeable improvement in my overall mood. The break from social media lessened my anxiety, envy, and stress, resulting in a newfound sense of calmness and clarity. Disconnecting from these social platforms helped me feel a sense of mental clarity and improved focus.
In today’s technology-driven world, where social platforms dominate our daily lives, it has become increasingly important to recognize the value of a digital detox. Engaging in periods of disconnection from our devices, especially social media, can bring about a multitude of benefits. It provides an opportunity to reconnect with the present moment, foster deeper in-person connections with others, and rediscover our personal interests and passions. Embracing a digital detox empowers us to regain control over our time and attention, leading to a healthier and more balanced relationship with technology.
References:
Hari, J. (2022). Stolen Focus: Why You Can’t Pay Attention—and How to Think Deeply Again. Crown.
McNamara, B. (2021, November 10). Social Media Isn’t Just Addictive—It’s Addictive by Design. Teen Vogue. https://www.teenvogue.com/story/the-science-behind-social-medias-hold-on-our-mental-health
Channel 4 News. (2018). Jaron Lanier interview on how social media ruins your life. In YouTube. https://www.youtube.com/watch?v=kc_Jq42Og7Q