Your mind is yours.
Let’s take it offline.
How to break the device grip of digital addiction
How digital habits affect our wellbeing and seven
small ways to regain balance.
For billions of us humans, an ever-growing chunk of our daily existence is lived online. This isn’t all bad. When used wisely, the digital world can inform us and connect us with others in very positive ways. But for far too many of us — hundreds of millions — the digital life is taking a heavy toll, measured in lost energy, time, concentration and happiness. Too many people’s intense relationships with their smartphones and computers are damaging their relationships with the real world and the people around them.
And if that sounds like an extreme scenario, it’s not: internet addiction is no longer something that affects an isolated minority, or just young people. Everyone who spends significant time online — and the global average is now more than six hours a day — is at risk. Some experts argue that most of us are experiencing at least some degree of damaging mental health impact.
Pick your poison
Online addictions take several forms, including these big ones:
Social-media
addiction
does your mood rise and fall with the number of likes on your posts?
Smartphone
dependency
are you ever anxious when you don’t have access to your phone?
Online gaming
addiction
this is an age-old addiction that has exploded with the rise of 24-hour smartphone betting
Binge watching
yes, it’s only TV, but the streaming format has supercharged its addictive power
AI engagement
chatting and creating with AI tools has become a compulsion in its own right
It’s not you,
it’s them!
One important thing to remember is that feeling enslaved by online temptations is not a sign of your personal weakness. Because the apps’ feeds and content styles are all cleverly designed to keep you locked in. By feeding you jagged little spikes of the dopamine of virtual excitement, and constantly offering you more spikes, the platforms weaken your will to put down your device and find the smoother, stronger dopamine flows offered by real life.
Drawing the (off)line
How do we beat digital addiction?
Psychologists argue that going cold turkey and trying to live offline is unrealistic, and will only lead to a relapse.
Instead, they suggest a set of small but effective behaviour changes that help you regain intentionality and balance.
Block the blue
Start by shielding your bedtime routine from your devices. Because it resembles daylight, the stimulating blue light from screens stops your body making enough melatonin to help you fall asleep easily. That means less sleep and low energy the next day. Charge your device in another room, and read a paper book instead. Even a boring book is good — it will help you drop off.
Track the slack
Become mindful of how many minutes and hours you spend online. Don’t judge yourself when you indulge — this can just depress you and cause more escapism — but having a bird’s eye view of your digital downtime will help you reduce it gradually.
Don’t tweet and eat
Keep mealtimes device-free, even when you’re eating alone. Replace the screen with conversation or your own thoughts, and enjoyment of the food. An audio podcast might be an acceptable substitute, but make sure the style and content is mellow.
Phone a friend
Instead of ‘WhatsApping’ or group chatting for your hit of social connection, take the time to actually call someone — or, even better, talk face to face. The experience will be more satisfying, more interesting, and more uplifting if you’re feeling down.
Stop the pop(-up)
Constant messages from your apps are a recipe for a fried mind. Slash your notifications to the bare necessities: only the things you cannot miss. At times, you can even switch them all off. If it’s urgent, they can phone you.
Try some tranquil
Give yourself a well-earned offline holiday, or at least a break from your problem apps, even if it’s just for a day. You will be surprised at how well you manage, and how your mood will subtly lift.
Click on your body
The physical experience of being online — being immobile, and often hunched over a phone, is bad for us. It wrecks our posture, and throttles oxygen flows to our nerves, brains and muscles. Getting active and fit will combat this, and also put the digital world in its place.
Draw the line.
Reclaim your time.
Choose one of the seven steps above and start resetting your digital habits today. A healthier relationship with technology starts with small, intentional changes.
And while you’re online, stay cyber aware: If something doesn’t feel right, pause, verify and report it.
Use the Phish Alert Button (PAB) in Outlook or email phishingreport@sappi.com.
