How to build a healthier relationship with your screen

Whether it’s for work, convenience, connection or entertainment, we rely on digital technology. But the prevailing wisdom is that our screen-based lives aren’t good for us — that our digital devices and apps are addictive and harmful, destroying focus, sleep and more. However, research suggests Screen time isn’t really the driving force behind mental health declines. Instead, digital technology is one component in an ecosystem of factors.

However, it is clear that we can have a better relationship with our screen-based technology. Let’s think about how.

Stop worrying about Screen Time

How much we use our devices it’s not that useful such as thinking about the types of content we consume, the context in which we consume it, and why we consume it. Some researchers suggests 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 variety of foods as they interact with each other, whether we need what we want, the different types of screen time our well-being If used in the right way, our digital devices can it offers many situational benefits and conveniences, while at the wrong time or circumstance, using it is not positive.

Think about screen habits, not addictions

You are not addicted to your smartphone, or to social media. When we fell into this way of thinkingWe focus on the use of technology only in terms of negative effects, and the only solution focuses on abstinence. In contrast, research points to a more useful way of framing our technology use-in terms of habit formation-that can offer us more effective tools to make a positive change. How is the landscape of our digital technology used? What do we like to use our phones? Are we using our screens intentionally, or have we developed more mindless, less fruitful habits? If we shift our thinking towards this more nuanced approach, we can go beyond simple “digital detox” to curate a better experience.

Assess your screen habits

Being more intentional about screen use didn’t result in a significant change if we only did it once. We must be continually reflective and aware of the digital habits we develop. If we can be better at understanding why we feel the need to play an extra game rather than going to bed, we can often reveal deeper problems, offline at work. The first step in that process is to catch yourself in the moment, and regardless of whether the habits we identify are ultimately good or bad, creating an environment in which we can take and evaluate those habits.

Tweak the habits that aren’t working

Once we see undesirable habits, we need to modify our behavior to prevent them from turning into more serious problems. Unfortunately, there is no infallible evidence base to use here, but we can try to understand what works for each of us. Part of this involves getting better at how the technologies we use really work, including what is already integrated into them to help, but it can also be useful to try nudges that can help us in that reflection exercise. For example, research suggests that Night Shift modes in smartphones you don’t really do anything biological to support sleep, but set a time to have a clear change in the color tone on your screen can be a simple reminder that you may want to start sleeping soon.

Be Critical of Your Own Technology Use, and What They Tell You

Research he tells us that if we are repeatedly exposed to an idea, even if we do not believe it initially, over time we can begin to accept it – what is known as illusory truth effect. So it is important to remember that the wider narrative on the screens has the potential to influence and color our beliefs and frameworks to think about its effects in an unproductive way. If we want to be more constructive in changing our technological habits for the better, this means that we need to be more critical and reflective not only about the habits themselves, but what we say about their effects. The goal here is not to instantly dismiss any headlines you read on screens; rather, we need to approach them with a sense of cautious curiosity and evidence-based reasoning. And it is worth bearing in mind that, while some commentators often claim that the (negative) effects of smartphones and social media are clear, in reality, science of screen time there is still no consensus on the effects, positive or negative.

It is good to talk about your technical use

We need to put in a lot more effort when it comes to curating our digital lives. We need to remember that it is okay to talk about what we do on our screens. Partly because of the narratives that play out in the media, and partly because of the way we’ve learned to use them, very often we feel a sense of guilt for being on our devices. In turn, it means we tend to keep what we do to ourselves. Ma studies have shown that when it comes to experiencing difficulties online, having resilient support networks around us is key to overcoming these difficulties. Building these types of support networks starts with having more open, honest and non-judgmental conversations with others about the experiences we have on our screens. By sharing what’s working for us, and also where we don’t feel like we’re doing so well, we’re starting to create a culture where it’s easier to ask for help, share advice, and ultimately learn from others’ digital experiences. If we can do this, we can begin to model better technology habits to those around us, and everyone wins.