Tackling the negatives of technology use
Kayah Morris reports on how our use of technology is affecting our health and wellbeing.
Mobile phones, tablets, computers and gaming devices have become part of everyday life. Everywhere you go, you can’t escape the luring entertainment. It’s so easy to find out things that you need to know instantaneously. As long as you have a device near you, you have access to almost any information that you need. Social media provides immediate entertainment and ways to connect with other people, all without even leaving your bed. However, even though there are many positives, there is a downside. If you don’t monitor the amount of time you spend on devices, it can lead to changes in your health and behaviour. Here are some habits that can negatively impact your wellbeing and some ways to try and fix them.
1. Constantly checking your phone
With constant texts, alerts and notifications, some studies have shown that, on average, you will be tempted to look at your phone around once every four minutes. The issue is, checking your device too much can chip away at your overall ability to concentrate.
In a Canada-based study, Microsoft discovered that the average human attention span has slipped, from 12 seconds in 2000 to just 8 seconds in 2013. Researchers attribute some of the drop to mobile phone use, especially among young adults as their lives have been swarmed with screens from a young age. Increased digital consumption, including heavy web browsing and social media use, were particular culprits in eroding long-term focus.
So, if you notice that you are constantly checking your phone, perhaps try turning off your notifications or putting your phone on silent for a while. Your brain will definitely thank you.
2. Obsessing over social media
Whether it's being envious about your friends ‘perfect’ Instagram life, or feeling guilty that you wasted two hours on TikTok, social media can affect your mood. The more you use it, the worse it can become. One 2016 study found that the young adults who spent the most time on social media were more likely to be depressed or suffer from other mental health conditions than those who spent less time. The American Academy of Paediatricians discovered a similar excess-use effect for kids—and they even gave it a name: ‘Facebook depression.’
The solution? One option is to delete your social media accounts entirely. However, a less drastic approach could be to download an app restricting your overall social media usage. Most phone companies have now introduced ‘screen time’ on your phone which tracks the amount of time you spend on apps. In your settings you can set limits to try and reduce the amount of time you spend on addictive and time-consuming apps.
3. Scrolling before bed
If you're struggling to sleep lately, your smartphone might be the issue. Recent studies have found that using a phone within an hour of bedtime may disrupt sleep, making it difficult to drop off and stay asleep. This is due to two things:
Instead of checking texts, perhaps set your device aside and read a book. A good novel will probably lull you to sleep far faster than your mobile device. If you have an iPhone, the health app offers support for this as you can set a downtime which automatically puts your phone onto do not disturb at a set time every night. It’s completely free and might just help you get a good night’s sleep!
4. Shutting out your surroundings
Were you ever told that story in school about that guy who was hit by a car while he was staring at his phone? And the kid killed by a truck doing the same thing? And the woman hit by a…
You get the picture. The National Safety Council reported over 11,000 distracted walking injuries between 2000 and 2011, largely due to phones. They can split our concentration and lower our awareness of our surroundings, damaging everything from our driving skills to our ability to hold conversations.
So, when you're doing something requiring undivided attention, put your phone away. To avoid temptation, stash it in a hard-to-reach place before you even begin. Yes, the game you are playing may be important to you, but your safety is more important. Put yourself first.
5. Hunching over to type
If your parents ever told you to sit up straight at the dinner table, you might want to thank them. Sure, it's polite, but it also taught you good posture, key to keeping your back, neck and shoulders pain-free.
Those muscles have been under attack lately, thanks largely to smartphones. When you are playing a game or texting a friend, it can be tempting to hunch over because it feels more comfortable - you may not even realise that you are doing it. However, hunching over can lead to back and neck problems in the future. Orthopaedic specialists are reporting more patients coming in with ‘text neck’ —the strain caused by hunching over a device. What’s especially alarming? Many of those suffering are children.
Happily, the solution is simple: Instead of hunching over to read your friend’s text, try to sit up straight and bring your phone to your eyes. That should help ease immediate pain, and keep you safer long-term.
By recognising any bad habits you might have and implementing these tips you should start to see positive changes in your long-term health, attention span and overall mood.
Kayah Morris, Y10
Mobile phones, tablets, computers and gaming devices have become part of everyday life. Everywhere you go, you can’t escape the luring entertainment. It’s so easy to find out things that you need to know instantaneously. As long as you have a device near you, you have access to almost any information that you need. Social media provides immediate entertainment and ways to connect with other people, all without even leaving your bed. However, even though there are many positives, there is a downside. If you don’t monitor the amount of time you spend on devices, it can lead to changes in your health and behaviour. Here are some habits that can negatively impact your wellbeing and some ways to try and fix them.
1. Constantly checking your phone
With constant texts, alerts and notifications, some studies have shown that, on average, you will be tempted to look at your phone around once every four minutes. The issue is, checking your device too much can chip away at your overall ability to concentrate.
In a Canada-based study, Microsoft discovered that the average human attention span has slipped, from 12 seconds in 2000 to just 8 seconds in 2013. Researchers attribute some of the drop to mobile phone use, especially among young adults as their lives have been swarmed with screens from a young age. Increased digital consumption, including heavy web browsing and social media use, were particular culprits in eroding long-term focus.
So, if you notice that you are constantly checking your phone, perhaps try turning off your notifications or putting your phone on silent for a while. Your brain will definitely thank you.
2. Obsessing over social media
Whether it's being envious about your friends ‘perfect’ Instagram life, or feeling guilty that you wasted two hours on TikTok, social media can affect your mood. The more you use it, the worse it can become. One 2016 study found that the young adults who spent the most time on social media were more likely to be depressed or suffer from other mental health conditions than those who spent less time. The American Academy of Paediatricians discovered a similar excess-use effect for kids—and they even gave it a name: ‘Facebook depression.’
The solution? One option is to delete your social media accounts entirely. However, a less drastic approach could be to download an app restricting your overall social media usage. Most phone companies have now introduced ‘screen time’ on your phone which tracks the amount of time you spend on apps. In your settings you can set limits to try and reduce the amount of time you spend on addictive and time-consuming apps.
3. Scrolling before bed
If you're struggling to sleep lately, your smartphone might be the issue. Recent studies have found that using a phone within an hour of bedtime may disrupt sleep, making it difficult to drop off and stay asleep. This is due to two things:
- The blue light coming out of the device, which suppresses the brain chemical melatonin and keeps you alert.
- Smartphone interactivity, which is more likely to keep you awake than something passive, like watching TV.
Instead of checking texts, perhaps set your device aside and read a book. A good novel will probably lull you to sleep far faster than your mobile device. If you have an iPhone, the health app offers support for this as you can set a downtime which automatically puts your phone onto do not disturb at a set time every night. It’s completely free and might just help you get a good night’s sleep!
4. Shutting out your surroundings
Were you ever told that story in school about that guy who was hit by a car while he was staring at his phone? And the kid killed by a truck doing the same thing? And the woman hit by a…
You get the picture. The National Safety Council reported over 11,000 distracted walking injuries between 2000 and 2011, largely due to phones. They can split our concentration and lower our awareness of our surroundings, damaging everything from our driving skills to our ability to hold conversations.
So, when you're doing something requiring undivided attention, put your phone away. To avoid temptation, stash it in a hard-to-reach place before you even begin. Yes, the game you are playing may be important to you, but your safety is more important. Put yourself first.
5. Hunching over to type
If your parents ever told you to sit up straight at the dinner table, you might want to thank them. Sure, it's polite, but it also taught you good posture, key to keeping your back, neck and shoulders pain-free.
Those muscles have been under attack lately, thanks largely to smartphones. When you are playing a game or texting a friend, it can be tempting to hunch over because it feels more comfortable - you may not even realise that you are doing it. However, hunching over can lead to back and neck problems in the future. Orthopaedic specialists are reporting more patients coming in with ‘text neck’ —the strain caused by hunching over a device. What’s especially alarming? Many of those suffering are children.
Happily, the solution is simple: Instead of hunching over to read your friend’s text, try to sit up straight and bring your phone to your eyes. That should help ease immediate pain, and keep you safer long-term.
By recognising any bad habits you might have and implementing these tips you should start to see positive changes in your long-term health, attention span and overall mood.
Kayah Morris, Y10