Screen Addiction(?)
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Though the DSM-5 has yet to offer a specific diagnosis for screen addiction, anecdotally many of us would admit that we feel incredibly hooked on all of the little gadgets that are supposed to improve our lives. Despite the mass benefits that screen technology offers for work, education, and play, screen usage has started to feel eerily similar to the pangs of addiction. We are noticing that we’ve lost hours of time and can’t tell you where it all went. And while we are quick to discern that screens are a problem, many people feel helpless as to how to address it, aside from going off the grid, emptying the house of screens, or buying a flip phone. While these options are available to us, my hope today is to delve a little deeper into why exactly we are finding ourselves addicted to screens, and see if that insight can guide us towards a more accessible change.
What is an addiction?
The American Psychological Association defines addiction as “a state of psychological and/or physical dependence on the use of drugs or other substances (such as alcohol), or on activities or behaviors (such as sex, exercise, and gambling).” Compulsive screen use involves dependence on a screen-based activity or behavior and seeking the “high” of engaging it.
Overuse of screens can have a significant negative impact on a person’s overall functioning. Physically, one of the biggest issues is its negative impact on sleep, including falling asleep, staying asleep, sleeping soundly, and drowsiness level when you wake up. It is also linked to eye strain, musculoskeletal problems, headaches, diet habits, increased blood pressure and increased cholesterol. Socially, overuse of screens can highly impact our relationships. We may find it difficult to connect to others, feel more stressed when we do, and have trouble keeping up with meaningful in-person relationships when we’re compelled to look at screens. And psychologically, screen addiction has been linked to mental health problems like depression and anxiety, but it also just increases stress generally. American Addiction Centers describe how “overuse patterns involve constantly checking notifications, which can lead to ‘reassurance seeking’ and ‘fear of missing out,’” behaviors which make stress levels go up. Ultimately, any addiction will challenge your autonomy as it fights for your time, energy, and attention. It wants to be in charge.
What’s happening in the brain?
While screens are not inherently bad (and actually are very helpful tools), they ARE fundamentally addictive because they stimulate the brain. Researchers have found that “all entities capable of stimulating a person can be addictive” (Alavi et al 2012). Neurologically, any time the brain experiences something fun, pleasurable, or happy, it releases dopamine. Dopamine makes us feel good! Over time, we reinforce the path in our brain that recognizes, “If I open this app, I will feel good.” Just like a rat in a cage that is trained to press a button for a treat, screens directly and immediately reward our engagement.
Along with seeking our good, the brain also works to protect us from pain. Throughout life the brain learns to recognize things that cause us pain and to avoid them. This mechanism is great for avoiding the hot stove or running from a bear, but increasingly it seems that the brain’s "danger sense" has been working overtime and avoiding discomfort in excess via screens.
Boredom, for example, is something that creates a vacuum of stimulation and leaves us alone with our thoughts and feelings. It can make us feel uncomfortable. But with smartphones constantly within arm’s reach, we communicate to our brains over and over that being bored is not simply uncomfortable, it’s one of those things that causes us pain and should be avoided. So the brain seeks out a way to resolve that danger and feel safe again. Consider the effect that might have when it’s reinforced every single day for years.
Screens also offer an excellent source of numbing. Don’t want to think about that fight you just had? Uncertain what to decide about that work issue? Feeling overwhelmed by the direction your life is heading? There are dozens of apps filled with endless content to distract you from feeling anxious or any other uncomfortable emotion. Screens allow us to escape.
Finally, another major factor driving addiction is loneliness. In a fast-paced culture, much of our time is spent working and striving. Screens offer the illusion of company amidst the slog. Exceptions do exist, such as some chatting, video calling, and messaging services that truly do help us stay connected to our loved ones. But by and large, screens are more illusory than real. In the moment we feel satisfied and connected enough, but we don’t realize until later just how isolated we’ve really become.
So what can we do?
Awareness is the first step toward fixing any problem. Now that you’ve learned more about screens, addiction, and how our devices affect our brains, you can use that information to make a change. Start by noticing your patterns. Take 5 minutes and, using a notebook or piece of paper, pause to ask yourself these questions:
How often do I feel compelled to look at my phone or turn on a screen? When does this happen the most? The least?
On average, how many hours do I spend on screens per day?
How long can I go without looking at a screen before I feel uncomfortable?
The last few times I turned on a screen, did I turn it on in order to avoid something difficult?
What screen-based activities do I feel most dependent on? What things do I itch to be doing when I’m not doing them?
Your answers should provide clarity on where and when screen time is the biggest issue for you. As you reflect on the impacts of addiction and your own habits, consider where you might want to make a change in order to regain mastery over your time, your energy, your relationships, and your life.
References
Alavi, S. S., Ferdosi, M., Jannatifard, F., Eslami, M., Alaghemandan, H., & Setare, M. (2012). Behavioral Addiction versus Substance Addiction: Correspondence of Psychiatric and Psychological Views. International journal of preventive medicine, 3(4), 290–294.
Nakshine V S, Thute P, Khatib M, et al. (October 08, 2022) Increased Screen Time as a Cause of Declining Physical, Psychological Health, and Sleep Patterns: A Literary Review. Cureus 14(10): e30051. DOI 10.7759/cureus.30051