Laura Heaphy: Unplugged

By Dr. Laura Heaphy

Published June 17, 2021

Although I know many reading this post are youngsters, I am old enough to remember the days before the Internet. I was recently reflecting on those times and missing some of the simplicity that came with that. Would I be happier with less technology? Was I misremembering?  I made a bold decision. I decided to put my cell phone, laptop, and tablet away for an entire weekend.

If I had to sum up the experience concisely, I would describe it this way: freeing and inconvenient.

I enjoyed being able to focus more fully on what I was doing in the moment without the distraction of scrolling through social media or checking my email. I thought I might be incredibly bored, but I actually found it peaceful to just focus on one thing at a time. Being off of my phone created more mindfulness. If you are unfamiliar with mindfulness, this refers to the process of being present and aware in the moment, while also being accepting for thoughts and feelings that will come and go. There is significant research on the mental and physical health benefits of practicing mindfulness. (I would highly recommend the app/website Head Space as a place to start.) We live in a world where it takes more and more effort to be mindful. This was one of the major benefits of not being constantly attached to my phone. I believe the peaceful feeling also came from feeling “less obligated”. I’m not sure to what exactly—reading people’s statuses? Being aware of world events? Checking COVID case counts? I’m guessing that it was a mixture of a lot of different things, but it felt a little bit like being on vacation or spending a weekend in the woods.

The flip side of my no-technology weekend is that I realized how much I rely on my phone and apps for convenience. Quickly texting someone, seeing how a friend is doing based on a photo posted on social media, ordering pretty much anything I need on Amazon: all of these things are quick and oh so easy to do. I’m not going to lie—some things I just delayed doing until Monday when I would have my phone back (e.g., transferring a prescription to a different pharmacy). However, I did push myself outside my comfort zone and called to order clothing out of a catalog. That’s right, I wrote down an item number, picked up a phone (I had to borrow my husband’s to use just the phone part), and called an 800 number to order something. I found myself feeling a little nervous (“What if I don’t have all the info I need to order this?” “What if the person thinks I’m weird for CALLING to order something?”). Then I tried to frame the experience as a fun novelty and I actually ended up enjoying it. It was fun to talk to another human being rather than just clicking away. The effort also made me stop to carefully consider whether I really wanted to spend the money, which is not always true when I am quickly clicking the “buy” button.

A 2021 study by Geirdal, et al. looked at the relationship between mental health, quality of life, loneliness and use of social media during the COVID-19 pandemic. During the height of the pandemic, most of us were much more isolated and relied on social media as a way to feel more connected. However, social media can also be a source of misinformation and conflict. The study found that more frequent social media use was associated with higher rates of loneliness, poorer mental health, and lower quality of life.

Based on my recent experience, my goal in writing this post is not to convince everyone that technology is evil. However, I do think there are distinct advantages of being more intentional about how we use computers/phones/tablets. Even though I am well-aware of the potential negative impacts of social media, I have fallen into the trap of over-checking Facebook or waiting desperately for the rush of dopamine that comes with getting a lot of “likes”. Those are the times when I have been the most negatively impacted by my devices.

My tips for intentional use of tech:

• Use media choices to connect with others. I regularly use my phone to watch movies/TV shows. I also frequently use the Kindle app to read books. Think about how you might use what you watch or read as a way to connect with people. Having a conversation about an article that you recently read or an episode that blew your mind can be an entertaining way to feel less alone. It’s also fun to get to make recommendations to others. (Thanks, Jeremy, I’m really enjoying Invincible!)
• Follow people who inspire you. If you use social media, take a moment to consider who you follow or who you are friends with and how their accounts impact you. Sometimes we lose sight of what messages are seeping into our own self-talk. Follow people who brighten your day and help you towards your goals. If you want to follow people with differing viewpoints, is there healthy room for discussion and consideration of all sides? Could there be racism/sizeism/sexism/homophobia/transphobia in what you’re viewing?
• Make your own rules. Only you can decide what is a “healthy amount” of technology. Figure out what self-imposed limitations you want to create when it comes to device use. I like to have a firm “no phone at the dinner table” rule. I also like to have a more flexible rule of periodically leaving my phone in another part of the house so I can fully focus on a book I’m reading, a person I’m talking to or just to have some quiet.
• Use your phone for self-care. There are lots of great ways to use your phone. However, I often find myself mindlessly scrolling in a “checked out” way that is unfulfilling. Find uses for your phone that connect you with hobbies/interests. For example, I love taking photos and get enjoyment out of creating photo books. I can use my phone for both. Using a white noise app can help me to create some calm when I need to focus on relaxation. Using a mindfulness app can help me to be more motivated in having a daily mindfulness routine. Figure out what works for you and makes you feel more fulfilled/connected with what matters to you.

 

Citation:

Geirdal, A.O., Ruffolo, M., Leung, J., Thygesen, H., Price, D., Bonsaksen, T., & Schoultz, M. (2021). Mental
                health, quality of life, wellbeing, loneliness and use of social media in a time of social distancing
                during the COVID-19 outbreak. Journal of Mental Health, 30(2), 148-155.
                https://doi.org/10.1080/09638237.2021.1875413