The terms screen addiction and technology/internet addiction are relatively new and, as such, have yet to be rigorously defined.
To date, they have not been given the status of an official diagnosis or mental health disorder. Therefore, there are a lot of different definitions, theories and concerns regarding the idea of people being “addicted” to technology and the internet.
Whether or not people’s use of social media, the internet and technology can be defined as an addiction, there is clear evidence that spending a lot of time online has an impact on mental health. According to the CSO’s Devices Used Internet Coverage and Usage report in 2023, more than 95 per cent of Irish people access the internet on a daily basis and 91 per cent have a smartphone.
Typical global use of social media now sits at roughly 141 minutes a day. We are exposed to as much information in one day as a 15th century person might have encountered over a lifetime.
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Research has shown links between frequent use of the internet and technology and various mental health difficulties, including depression, anxiety, stress, internalising and behavioural problems.
People describe very real experiences of anxiety when faced with spending time away from their smartphones and being unable to access their various social media profiles. Often people described mindlessly trawling through some of their favourite apps as soothing and a good distraction.
However, the anxiety they experience at looking at the lives of others and feeling the need to “keep up” is often far greater and crippling. There is a lot of evidence to suggest that, even though we are connected to more and more people online, we are struggling greatly with loneliness and anxiety about keeping up appearances online.
Digital Natives versus Digital Immigrants
In 2001, Marc Prensky came up with the concept of “Digital Natives” and “Digital Immigrants” to explain the gap between the generations when it comes to their use of technology, the internet and social media platforms.
Digital Immigrants, who were born before the advent of the Digital Age, see technology, screens and the internet as convenient tools for things such as keeping in touch with people in far-flung places, looking at photos online and booking holidays. At the end of the day, they believe technology and the online world has its place, and it is not the centre of their existence.
Digital Natives, who came of age in the time of the internet, smartphones and social media, have grown up to become active participants in the Digital Age and their lives are tied to it.
Social media plays an important role in their identity and thus they tend to spend more time on screens and online. Such vastly different viewpoints between these generations can create a lot of anxiety, particularly for parents who are Digital Immigrants.
Balancing our physical world and online lives
So how do we go about managing our screen-time and finding a balance between our lives in the physical world and our online lives? Different generations may need different strategies.
Take a smartphone-free Sunday
For Digital Immigrants, the concept of a “digital detox” may be of use if they find they are spending too much time on screens. They can decide to go offline completely for one or two days per week, or perhaps just a few hours on particular day. There are now apps that aim to break compulsive device checking, including BreakFree, Checky, Steppin, Forest and Freedom, which reward reductions in screen time. Uninstalling apps, turning off notifications and turning on airplane mode can also help to reduce your online presence.
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Try mindfulness
For Digital Natives, the idea of taking time away from their online lives may prove to be more challenging because they view their online lives as essential to their sense of self. They live huge parts of their lives online, so a digital detox is an alien, even cruel, concept that cuts them off from parts of their identity. For people in this age group who struggle to maintain a balance between their online and offline lives, mindfulness can be useful. This is in essence paying attention to the present moment, both our inner and outer experiences, in a purposeful and non-judgmental fashion.
Make online intent explicit
When you are going online or using your smart device/social media, always ask yourself, “Why?” Is this mindlessly done or does it serve a purpose? Also, consider the “rule of thirds” principle, dividing your time into three: eight hours for work, eight hours for sleep, eight hours free. Strive to keep the balance and not blur the lines by constantly being online.
Understand each other’s digital needs
How do Digital Immigrants and Digital Natives come to understand each other in this constantly changing landscape of technological development? It’s important to know your status (Native or Immigrant) and to reflect on what you want to get out of the Digital Age.
Do you want to actively create content and share this with an online audience, or are you someone who wants to use technology/internet/social media for more limited purposes such as keeping in touch with family abroad and booking holidays? Whatever you decide, be clear of your boundaries/rules.
Take time to discuss this with loved ones or colleagues of a different digital status. Work on respecting the viewpoints of others and aim to negotiate compromise, especially among families of different generations. For example, maybe you have a device-free mealtime, but, when it comes to downtime, people are free to multi-screen if they wish. Perhaps multi-screening can be acceptable during weekdays, but during weekends there is time for a family movie night where everyone watches the same thing in a mindful fashion.
At the end of the day, it’s all about communication, negotiation and compromise.
- Dr Amy Watchorn is a Senior Clinical Psychologist at St John of God University Hospital. Dr Watchorn features in a new podcast series by St John of God University Hospital called Stigma Shift (Spotify, Apple), which is designed to make expert, evidence-based mental health information accessible to the wider public.
