Is Your Phone Making You Miserable? Part 2: Reconnecting with Life: Balancing Your Relationship with Technology

By Dr. Layne Gritti, D.O. - Addiction and Perinatal Psychiatrist at Sweetgrass Psychiatry

Solutions for a Balanced Tech-Life Relationship

The quest for balance in the digital age is both essential and challenging. Your notes underscore the deliberate design of our devices to be addictive, constantly vying for our attention. When our tech use spirals out of balance, we pay a steep price, affecting not only our mental well-being but also our overall quality of life. Issues like insomnia, loneliness, depression, and anxiety often rear their heads, exacerbated by the incessant comparisons to a false version of reality perpetuated online.

Our brains struggle to distinguish between a news event across the globe and an immediate threat. This stress response, rooted in our evolutionary history, is not always adaptive in today's context.

Feeling uncomfortable with the thought of sitting with your own thoughts for a few minutes? Standing in a long grocery line without scrolling? Explore your discomfort with downtime and consider the myriad alternatives available to you. Rediscovering neglected hobbies, spending time outdoors, practicing mindfulness through meditation, or immersing oneself in literature are all pathways to a healthier relationship with technology.

Boredom Is Underrated

The number one thing I hear when discussing with patients about why they use technology is they are bored. It is worth asking the question: Why is boredom so uncomfortable? Perhaps we have become so used to constantly having something to do that we have forgotten how to appreciate what is already around us, to “stop and smell the roses.” Human brains are not wired for continuous stimulation, and this digital age marks the first time in history when such constant stimulation is the norm. Boredom provides a space for reflection and creativity, allowing us to reconnect with hobbies we've neglected or explore new passions. Activities like painting, writing, gardening, or simply enjoying the outdoors can serve as antidotes to the digital onslaught, fostering a sense of fulfillment and contentment. Embrace the moments of stillness. They are an opportunity to practice mindfulness and being in the present moment.

Digital Detox

For those willing to challenge themselves, Dr. Anna Lembke MD author of Dopamine Nation, suggests a 30-day tech detox can provide valuable insights into one’s relationship with technology. As mentioned above, it is probably not possible to throw out your phone for a month, but one can selectively get rid of the apps that are inhibiting mental wellness. What are those apps and games you play thoughtlessly and have a tough time turning away from? What are the apps taking up each spare moment of your day? What are the apps that make you feel poorly after you are done doom-scrolling? Alternatively, moderation strategies can be implemented, such as setting limits, making tech less accessible by physically putting it in another room or moving so they take more time to open, and turning off notifications. These steps provide individuals with the space to reflect on their digital choices and ask themselves, "Do I truly want to do this?"

Conclusion

Recognizing the potential pitfalls of excessive tech use is the first step towards a healthier relationship with technology. In the end, the challenge of finding balance with technology is an ongoing journey, and one's attachment to their devices can be deeply rooted. It is essential to explore these feelings and motivations and understand why we feel so attached to our screens and notifications. By doing so, individuals can take meaningful steps toward regaining control over their digital lives, fostering a healthier and more fulfilling existence in this tech-integrated world.

In our tech-driven world, finding an equilibrium between digital engagement and real-life experiences is crucial for our mental and emotional well-being. Remember that you have the power to redefine your relationship with technology. By acknowledging the impact of tech use on your well-being, embracing moments of stillness, and implementing practical strategies to regain control, you can navigate the digital age with mindfulness and ultimately lead a happier and more fulfilling existence.

If you feel you need help with an addiction to technology, call Sweetgrass Psychiatry today, located in Mount Pleasant, SC to meet with a therapist, counselor, or psychiatrist.