Overcoming Digital Addiction and How a Breathing Necklace Can Help

07/4/2024

Key Takeaways

01. Psychologists have expressed their concerns about a new-age issue that can drastically impact our health and happiness: digital addiction.

02. The average person spends 4 hours and 37 minutes on our phones every day.

03. Overuse of digital devices and online platforms can lead to a lengthy list of mental and physical health issues.

04. Practicing mindfulness with a breathing necklace as well as other steps like digital detoxes can help you break the chains of this addictive habit.

Take Back Your Peace

We are in the midst of the Digital Age. With more access to technological devices and the information superhighway, there’s no limit to what we can learn, the people we can interact with, and the items we can get our hands on. Heck, you’re reading this digitally right now! The question is whether we’re using this power for good or if it has hooked its talons in and led to digital addiction.

Don’t get us wrong—this technological era has led to incredible advancements in science, medicine, psychology, and more. It’s helped form communities, pushed for change, and given us access to places all over the world we may never have witnessed. However, it’s not all sunshine and daisies. That age-old saying, “Too much of a good thing,” was penned for a reason!

The constant bombardment of information can take a serious toll on our health and wellness. It can also impact our mental health as we become more and more dependent on hearing that cheerful “ding” emitting from our cell phones or tablets.

Digital addiction has become a growing symptom of being more informed than ever before and is changing the landscape of our day-to-day lives and moods. Let’s dive in so that you can be aware of how to avoid this technological pitfall.

What is Digital Addiction

Do you immediately pick up your phone when you hear it chime? Are you finding yourself “doom scrolling” more often than not? Has your life become moving from one technology source to the next? Do you crave scrolling through social media or your favorite news site?

If you answered yes to any of the questions above, you may be suffering from a new-age condition called digital addiction. This condition refers to obsessively compulsive use of digital devices, platforms, and technologies. While not a formally diagnosed disorder, enough psychologists have come forward to express their concerns about the issue that it is undeniably relevant. Some believe it’s similar to physical substance abuse because it’s difficult to stop even though there are harmful repercussions.

To put it into perspective, a recent study found that, on average, we check our phones around 58 times a day. That amounts to spending around 4 hours and 37 minutes on our phones every day. Over time, that sums up to about 12 years of our lives staring at a tiny screen. And that’s just the phone! It doesn't account for the television, tablet, or gaming device.

It’s not surprising that studies are finding hundreds of millions of people are addicted to their digital devices and the Internet.

Digital Addiction Symptoms

Signs of digital addiction can range from physical to mental. It can also cause various disturbances in day-to-day life, including fostering healthy relationships. If you’re concerned about your own dependency or are fearful for your loved ones, here are some signs you should look out for.

1. Increased Screen Time

Constant Checking: Frequently checking your phone, even when there are no new notifications.
Time Slips Away: Losing track of time while browsing social media, often realizing hours have passed unnoticed.

2. Neglecting Responsibilities

Work or School Impact: Performance at work or school begins to slip due to distractions from your phone or computer.
Household Chores: Neglecting daily tasks and chores in favor of spending time online.

3. Physical Health Issues

Eye Strain and Headaches: Experiencing frequent eye strain, headaches, or blurred vision after long periods of screen use.
Sleep Disruptions: Suffering from poor sleep quality because of late-night device usage.
Neck and Back Pain: Developing neck and back pain from prolonged periods of poor posture while using devices.

4. Mental Health Concerns

Anxiety and Stress: Feeling anxious or stressed when unable to access your phone or the internet.
Mood Swings: Experiencing mood swings, irritability, or depression linked to digital habits.
Cognitive Decline: Noticing a decline in concentration and memory due to excessive screen time.

5. Social Withdrawal

Less Face-to-Face Interaction: Spending less time interacting with family and friends in person, preferring to be on devices.
Isolation: Feeling more isolated or disconnected from the real world.

6. Loss of Interest in Other Activities

Hobbies on Hold: Discontinuing hobbies or activities you used to enjoy because of a preference for being online.
Exercise Neglect: Neglecting physical exercise as screen time takes priority.

7. Failed Attempts to Cut Back

Unsuccessful Reduction: Attempting to reduce screen time but finding it difficult or impossible.
Guilt and Regret: Feeling guilty about the amount of time spent online but unable to change the habit.

8. Using Digital Devices as a Coping Mechanism

Escaping Problems: Using your phone or computer to escape real-life problems or negative emotions.
Comfort Seeking: Turning to digital devices for comfort or relief from stress and anxiety.

9. Interference with Daily Life

Routine Disruptions: Daily routines being disrupted as digital activities take precedence over essential tasks.
Relationship Strain: Experiencing strain in relationships with family, friends, or partners due to excessive screen time.

If you could check off any of these boxes, it might be a sign of digital addiction.

What it Does to Your Nervous System

So, why are we so obsessed? The answer is a culmination of various things. A main contributor is our nervous system, primarily through the brain's reward mechanisms. When you check your phone and receive a new notification, like, or message, your brain releases dopamine, a chemical that promotes feelings of pleasure and reward. This dopamine surge creates a sense of happiness or excitement, encouraging you to check your phone repeatedly. The mere anticipation of a notification can trigger a dopamine release, which explains the compulsion to check your phone frequently, even without new activity. Each interaction on social media provides a small reward, reinforcing the habit of constant phone checking.

It’s similar to any other addiction. An action equals reward, so your brain gravitates towards that happy feeling again.

In the short term, this dopamine boost enhances your alertness and focus on your phone, providing a temporary mood lift. However, the long-term consequences of this continuous cycle of dopamine release and reward-seeking behavior can be more problematic. Over time, you may need more frequent social media interactions to achieve the same dopamine release, leading to increased usage. Your brain might become less responsive to dopamine, making everyday activities less rewarding and pushing you to seek more digital stimulation.

Chronic use of social media is associated with higher levels of anxiety, depression, and stress, as the constant need for validation and comparison can harm mental health. Excessive screen time can also impair attention span, memory, and the ability to focus on tasks without getting distracted.

Another outcome of screen dependency is child development. Studies have pointed to increased screen time leading to worse executive functioning, language development issues, and poor academic performance. It can also lead to a rise in the likelihood of “obesity, sleep disorders, and mental health conditions including depression and anxiety.”

Digital Addiction and Social Media

Let’s look at a common example of what can lead to digital addiction: social media. Chances are, you’re a member of one of the dozens of social media platforms out there, whether it be Instagram, Facebook, Reddit, TikTok, Twitter, or some other outlet. You may even be active on multiple of them!

That means you’re familiar with the slight buzz from getting a message from a friend or an update on likes from a comment or image you made under a post. Perhaps a notification that your favorite celebrity or internet personality just released a new post or started a Live. Maybe a topic you're interested in was brought up in the news.

Regardless, there’s a process. You hear the ding, pick up your phone, tablet, or computer, and you look at the post. From there, maybe you scroll around a bit or check for other notifications.

That’s all it takes to get sucked in. And it happens constantly throughout the day. It probably shouldn't surprise you that according to recent surveys, 62.3% of the world's population, or 5.07 billion people, uses social media, and the average daily usage is 2 hours and 23 minutes. That’s a lot of time dedicated to one activity!

Taking up your precious time isn’t the only problem that digital addition to social media creates. Many individuals begin to experience low self-esteem or worsening mental health due to comparing themselves to others online. It can also create discrepancies in real-life person-to-person interactions as the individual is trapped in the endless loop of chatting with individuals through their phones. Many studies are coming out relating increased depression and anxiety to social media dependency and addiction.

This is just one example of how digital addiction sinks in its claws. Playing something on your phone, constantly watching the news, or videogames are other outlets that take up even more of your time.

How to Stop Digital Addiction

There are many ways you can begin to take control of your habits and break away from digital addiction. The key is to tackle one step at a time. Remember, this is an addiction. It will take time and effort, but it’s absolutely something you can achieve. Not only will your mind and body appreciate the shift, but you’ll also be able to spend all of that free time on better activities like fostering friendships, trying out a new hobby, or spending time with loved ones.

With that in mind, these are a few great options to get you started on combating digital addiction.

Practicing Mindfulness With a Breathing Necklace

This is one of the easiest and best ways to help your brain pivot away from digital addiction and promote healthier alternatives. It was actually created after the realization of just how much it helps with nicotine addiction!

The method behind breathing necklaces is their ability to help you control your breath and extend your exhales. Slowing your exhale stimulates the vagus nerve, which triggers the parasympathetic nervous system and signals your brain and body to relax. Which is the exact opposite of what happens when you’re constantly waiting for a notification ding or online message. That activates your sympathetic nervous system, which promotes adrenaline and action.

Purposeful inhalations and exhalations are an amazing, natural way to help calm our bodies and feel better.

The problem is that with the current state of the world and battling problems like digital addiction, many people are stuck in a state of “fight or flight.” That means that this imbalance of breath is perpetual and further exacerbates feelings of anxiety or depression. Chances are when you’re checking your phone or scrolling social media, your breathing is all out of wack.

This is where the power of conscious breathing comes into play. It’s a constant physical reminder to check in with the breath and work to steady it out, slowing your exhales and focusing on deep breathing. Extending your exhales immediately reverses this state within two minutes by lowering cortisol (stress hormone), blood pressure, and heart rate.

Wearing it daily allows you to practice purposeful breathing anytime and anywhere. If you’re feeling anxious or stressed after checking your phone, it can also help you calm down in the moment. From there, any time you feel like you should check your phone, replace it with using your breathing necklace! You’ll still get the happy brain chemicals your body is looking for, only in a healthier way.

Your Tool To Success

Breathing to stimulate your parasympathetic nervous system can’t get easier than using The Shift.

The Shift is a necklace concept that slows your exhale to 8+ seconds, triggering your vagus nerve to calm your nervous system. There’s no app, batteries, or chemicals involved…it just leverages a proven breath technique that calms you naturally and silently. It's like an anchor that is always there to keep you (and your nervous system) calm and cool and to help overcome a digital addiction.

The Shift breathing necklace, so much good in one breath.

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Combine Your Breathing Necklace With These Strategies

The key to breaking an addiction is to have a comprehensive plan in place before starting your journey to developing a new habit. This includes reward strategies, creating a social network to help you succeed, and anticipating days when you fall back into old behaviors because that will happen. And it’s absolutely okay. Failing just means that you’re trying. That’s the first and most important part! The important thing is to breathe, let yourself off the hook, and then try again.

The end result of improved mental and physical health is so worth it! With that in mind, here are a few strategies to get your mind whirling on how to break through digital addiction. Each can be a pillar that helps create a solid foundation for success.

1. Set Clear Boundaries

Establish specific times for using your digital devices and stick to them. For example, designate certain hours of the day for social media and avoid using your phone during meals or before bed. Creating tech-free zones in your home, such as the bedroom or dining area, can also help limit your usage.

2. Use Technology to Your Advantage

Leverage apps and built-in features on your devices to monitor and limit your screen time. Tools like screen time trackers can provide insights into your usage patterns and help you set daily limits. Enable notifications that remind you to take breaks or log off after a certain period.

3. Engage in Offline Activities

Rediscover hobbies and activities that don’t involve screens. Spend time outdoors, read physical books, or take up a new hobby like cooking or painting. Engaging in offline activities can provide a sense of fulfillment and reduce the urge to turn to digital devices for entertainment.

4. Seek Social Support

Talk to friends and family about your goal to reduce digital dependency. They can offer encouragement, hold you accountable, and participate in tech-free activities with you. If you find it challenging to cut back on your own, consider joining a support group or seeking professional help from a therapist who specializes in digital addiction.

5. Create a Digital Detox Plan

Plan regular digital detoxes, where you completely disconnect from your devices for a set period. Start with shorter detoxes, such as a few hours or a day, and gradually increase the duration. Use this time to reconnect with yourself and your surroundings without the distraction of screens.

Finally, celebrate every victory, no matter how small! Positive reinforcement can be a game-changer for breaking the addiction and developing a brand-new, healthier habit. Continue to remind yourself that you’ve got this, and your digital-less future is on the horizon!

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Additional Citations:

https://www.psychiatry.org/patients-families/addiction-substance-use-disorders

https://www.clinicbarcelona.org/en/assistance/be-healthy/addiction-to-the-internet/symptoms

https://unitedbrainassociation.org/brain-resources/digital-addiction/

https://www.mayoclinic.org/healthy-lifestyle/childrens-health/in-depth/screen-time/art-20047952

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