Did you know? Over 210 million people worldwide suffer from social media addiction and 15% of people aged 23-38 admit that they are addicted to social media. And these are only the ones who are at least willing to admit it (Social Media Addiction Statistics For 2024).
What drives addiction?
Dopamine is a neurotransmitter that plays a crucial role in the brain’s reward system. When released, it produces feelings of pleasure and satisfaction, reinforcing certain behaviours. This chemical messenger encourages us to repeat activities that make us feel good. For instance, the sense of well-being experienced after an enjoyable activity is largely due to dopamine release. This mechanism creates a desire to recreate that positive sensation, leading us to seek out similar experiences for another “dopamine hit.” (HealthDirect, 2023).
Mobile applications often employ vibrant colors, attention-grabbing notifications, and striking visuals to elicit user engagement. These repetitive and often distracting cues are designed to reinforce continued smartphone usage (BMC Psychology, 2023).
This strategy can create an unconscious, impulsive habit of checking one’s phone in response to notifications or social media interactions, such as receiving a ‘like’ on a post. As a result, users may find themselves trapped in a continuous cycle of cue, response, and reinforcement. Over time, this pattern can lead to an increased reliance on digital devices for dopamine-induced satisfaction, potentially resulting in addictive behavior. (Jo & Baek, 2023)
Harmful techniques like the Zero Inbox mindset to ‘declutter and organise your emails’ and ‘increase productivity’ encourage people to constantly be on alert to check their emails or notifications resulting in them being constantly distracted and overwhelmed by their screen time.
Introducing the concept of a ‘digital detox’.
A digital detox is a recurrent disconnection from the internet and digital technologies as well as strategies that help to reduce engagement with digital and electronic devices (Mirbabaie et al., 2022).
The COVID-19 pandemic catalysed a dramatic surge in online activity and digital technology usage, transforming them into integral components of daily life. The internet now offers instant access to a vast array of information and services, enhancing both efficiency and entertainment. Australians have increasingly turned to digital platforms for various essential activities, including remote work, online banking, e-commerce, and telehealth services. In fact, during the first half of 2021, 45% of internet users in Australia worked from home online. (ACMA, 2021)
However, along with these remarkable benefits come the registered cases of excessive use of digital technologies which often have negative health outcomes (World Health Organization, 2015)
Implications of excessively using the Internet, digital technologies and other electronic devices
Australia’s parliament has introduced new amendments to the Fair Work Act (2009) – The Right to Disconnect. This prevents employers from contacting employees outside of work hours. Employees are no longer required to monitor, read or respond to work communications from their employer outside of their work hours.
Even without these legal consequences and low productivity issues, there are multiple ways that excessive use of the Internet and digital technologies can impact your work-life balance negatively (World Health Organization, 2015).
- Developing Internet addiction disorder: Uncontrolled use of the Internet can develop a compulsive need to spend most of your time using it to the point where other areas of life are neglected and even experience withdrawal symptoms when you can’t use it.
- Missing out on life events: Spending too much time online can lead to social isolation, a decrease in face-to-face interactions and a decrease in the quality of relationships, causing you to miss out on relationships, work, health and hobbies.
- Vision problems: Prolonged use of electronic screen products may lead to optic issues like eyestrain, dry eyes, blurry vision, double vision and headaches
- Sleep problems: Excessive screentime before bed could lead to decreased and problematic sleep. You will feel tired, deprived and constantly distracted the day after.
- Digital burnout: Feelings of exhaustion, anxiety, depression, or decreased interest in a job or other areas in your life resulting from too much time on digital devices. The feelings of helplessness of losing control of your life with your constant urges to use the internet and digital devices.
Is a digital detox right for you?
Do you want to know if your smartphone habits are considered problematic? You find out using the Smartphone Compulsion Test by Dr David Greenfield here.
If you’re concerned that excessive screen time and internet usage are negatively impacting your mental health, relationships, and overall well-being, consider implementing a digital detox. Lifeline suggests the following self-care strategies to regain control over your digital habits:
Step 1: Become conscious of your habits: Ask yourself these questions.
- How long do I spend using an electronic device or watching a screen each day?
- Does using them make me feel positive or negative?
- Do my digital habits cause problems in other areas of my life? Do I get enough sleep? Do I procrastinate on tasks and miss out on important life events?
- Are my digital habits aligned with the priorities and values in my life?
Step 2: Set a digital detox goal and create a plan: We can’t completely remove technology from our lives. Start with targeting a specific behaviour you’d like to reduce or change and create a plan for it. For example:
- Goal: Reduce screentime before bed
- Behaviour: Stop using devices one hour before bed and charge your phone in a different room.
- Plan: Create a consistent bedtime routine, such as journaling or reading during the hour before going to bed instead of using electronic devices. Use a habit tracker to keep yourself in check.
Step 3: Practise mindfulness: People who practice mindfulness feel less overwhelmed by technology. Even during work, influencing employees to strengthen mindfulness awareness could help with digital burnout and overall well-being (The National Tribune, 2024). Lifeline has a few tips on how to get started on mindfulness here.
Step 4: Disable push notifications: All non-essential notifications can be turned off to avoid getting distracted by them. You can turn on Do Not Disturb (or Focus mode in iOS) mode or put your devices on Silent mode when you are not required to use your devices. Keep track of your screen time and set a usage limit for addictive apps.
Step 5: Digital detox holidays and retreats: Some hotels offer these packages which allow you to take a break from electronic devices and the Internet and cleanse your mind and body (Eden Health Retreat, 2023)
A little digital detox can make a big difference
Reducing screen time isn’t just a break from technology—it’s a step towards better mental health. Disconnecting helps reduce stress and anxiety, increases productivity, and improves sleep quality. With less screen time, you’ll have more energy and focus to invest in what truly matters in your life.
Where to from here?
For more information about improving your work-life balance with a digital detox and to learn how to create a healthier relationship with the Internet and digital devices, contact The Workshop Lab to book our workshop on Digital Device Detox.
During this course, participants will learn:
- The usage habits of people around the world and how digital devices have influenced modern life
- The common signs and symptoms of unhealthy digital device usage
- The potential negative impacts of digital devices on health and well-being
- The basic neuroscience behind the addictive nature of digital devices
- Whether their relationship with technology is healthy
- Key strategies for undertaking a successful digital detox.
Call us at 1300 390 366 or email us at info@theworkshoplab.com to learn more how we can help you create a mentally healthy workplace.
Written by Rivi Tennakoon, Cognitive Content Specialist at The Workshop Lab & Bachelor of Psychological Science (Honours) student at University of Queensland.