Dr Charlotte Armitage, Founder of No Phones at Home CIC
Smart devices are part and parcel of everyday life for the majority of people. There are insidious in every element of our lives from the professional to the personal. Whether it’s checking emails, paying for parking, ordering food, tracking our energy use, banking, in education or the plethora of social media platforms used to communicate with friends and loved ones.
In today’s world, by the age of 12, 97% of children will own a smart device, and a child born today who lives to the age of 90, is expected to spend around 25 years of their lives looking at a smart screen.
Yet the impact that all this screen time is having on mental health, child development, relationships and psychological wellbeing has only recently started to come to light as more research and data is published.
There is a growing concern amongst mental health professionals, doctors, teachers and parents about the negative impact smart devices are having on our mental health and psychological wellbeing. Much like we experienced withprocessed food and smoking, we are now in place in societywhen the need to raise education and awareness on smart device use is required to make more informed decisions for the benefit of our health and wellbeing.
Smart Devices and Stress
Being on a smart device for long periods of time can contribute to stress for several reasons.
One of the main issues is around the constant information overload faced with the pervasive nature of the devices in our lives. Constant exposure to notifications, emails, social media updates, and news alerts can overwhelm your brain with information, leading to cognitive overload and increased stress levels.
The ‘always on’ nature of our lives by being constantly connected to work, social networks, and news, makes it difficult to disconnect and relax. The boundaries are blurredbetween work and personal life, leading to increased stress and burnout.
Other ways in which devices can contribute to stress levels include:
• Disrupted sleep, with the blue light emitted by smart device screens interfering with the production of melatonin, a hormone that regulates sleep. Using devices before bedtime can disrupt your sleep patterns, leading to fatigue and increased stress.
• Reduced physical activity due to spending too much time on smart devices leading to a sedentary lifestyle, which is associated with various health issues, including increased stress levels. Lack of physical activity can also negatively impact mood and mental well-being.
• Excessive use of smart devices can also lead to addiction-like behaviours, where you feel compelled to constantly check your device for updates and notifications. This dependency can contribute to stress and feelings of anxiety when you’re unable to access your device.
To mitigate these effects, it’s important to establish healthy boundaries with your smart devices, such as setting designated times for device use, practicing digital detoxes, and prioritising real-life interactions and activities. Finding a balance between technology use and offline activities can help reduce stress and improve overall well-being.
Digital detox to alleviate stress
Creating phone-free time can help alleviate stress for several reasons. Establishing phone-free time reinforces boundaries between work and personal life, allowing you to disconnect from work-related stressors during leisure time.
Enforcing a digital detox, by taking breaks from your phone allows your brain to rest from the constant barrage of information and stimuli. This reduction in cognitive load can help alleviate feelings of overwhelm and stress.
Setting boundaries around phone use can also empower you to take control of your time and prioritise activities that nourish your well-being.
Simple changes you can make:
– Turn your phone onto aeroplane mode overnight to limit the distractions. Or think about removing the phone from the bedroom. This can take away the habit of scrolling before bed and as soon as you wake up.
– Establish a morning routine that avoids the mobile phone, and only check it once you’ve completed your routine.
– Consider taking a social media break. Logout or delete the apps to create some comparison free space. Learning more about social media platforms and how the algorithms work can also help you make more informed choices when you are using apps.
– Actively seek phone-free activities. Head out into nature, meet up with friends and family to get creative, pick up a book. Engage in other activities for leisure and enjoyment instead of scrolling or gaming.
– Log how you feel when using your smart device, and how much time you’re spending on it. People are often surprised by the amount of time they spend on their devices and correlate it with their mood and feelings.
We live in a digital era with smart devices playing an increasingly pivotal role in education, work and leisure. In order for us mitigate the negative implications of this increased digital-heavy world, we need to create phone-free time to allow much-needed breaks from the demands and distractions of technology, fostering relaxation, mindfulness, and better overall mental health.
No Phones at Home is a CIC committed to raising awareness and education around the impact of smart device use. Head to the website for a free planner guide to help carve out dedicated phone-free time in your busy schedules, along with further advice on healthy smart device use.
