After one of the most brutal presidential election cycles filled with 24/7 news coverage, targeted social media ads, and even daily campaign calls and texts, one thing is for sure: we are now coming into the quiet after the storm. According to a recent study by the American Psychological Association, not only did 69% of Americans report feeling election anxiety going into election day, but also 70% reported feeling stress about potential civil violence pending the outcome of the election results. While most people discuss these stressors in general terms, election stress disorder is a real phenomenon felt by many Americans, as political processes continue to become more divisive and tribalism more socially acceptable.
The Impact of Screen time
As if the stress of selecting new elected officials was not enough on its own, doomscrolling has both amplified and normalized the non-stopped stream of anxiety-producing news we consume. Before cell phones put tiny computers in the pockets of everyone, Americans received their daily news updates via newspapers or on the local news broadcast in the morning, noon, or evening. Following the consumption of the headlines of the day, people took time to discuss the latest news stories and process them individually and communally. This dynamic allowed for a slower rate of information consumption partnered with more opportunities to process and make sense of them. In 2023, a Pew Research Center survey revealed 58% of U.S. adults preferred to consume news on their digital device, as opposed to 27% of them who preferred television. Unfortunately, the neck-breaking pace of 24/7 news channels and social media news consumption has accelerated this pace, and made it virtually impossible to digest one mind-blowing headline before being hit with another.
More dangerously, many people are more frequently engaging in the act of watching TV and scrolling on phones at the same time. This phenomenon, often called “second-screening”, refers to using a second device (like a phone) while actively watching television, essentially dividing people’s attention between the two screens. In some cases for many people attempting to also do work from home, this may increase to “three-screening” as the tv-laptop-cell phone combo is very likely happening simultaneously. Our brains are working in overdrive. Not only are these habits impacting our attention spans, but they are also impacting us socially and physically.
Physical Impact
While there is much research on the negative impacts on excessive screen time on the human brain and social development, there is also a much needed conversation that needs to be had about the physical impacts on our digital addiction on the body. Two of the most pressing “digital eye strain” and “tech neck” are becoming more common as technology becomes more ingrained into our daily lives.
- Digital eye strain, also known as computer vision syndrome (CVS), is a group of eye and vision problems that can occur from using digital devices for long periods of time. According to the American Optometric Association,
Symptoms include:
- Eye discomfort, fatigue, or irritation
- Dry eyes
- Blurry vision
- Headaches, especially behind the eyes
- Sensitivity to bright lights
- Neck and shoulder pain
- Musculoskeletal Problems (“Tech Neck” and Poor Posture) comes from holding devices at awkward angles or sitting in one position for long periods.
Symptoms Include:
- Neck and shoulder pain (“tech neck”).
- Back pain from slouching.
- Increased risk of repetitive strain injuries (e.g., carpal tunnel syndrome).
Digital Detox
Fortunately for us all, the holidays are a great time to plan a digital detox. For some this may be a designated time of day and for others it may be weeks at a time. While many people do not realistically have the privilege of fully disconnecting and walking away from all our devices for extended periods of time, here are a couple of ways to intentionally start with your detox be it for the holiday season or a complete lifestyle shift.
- Timed social media checks at specific times of day.
Instead of habitually opening your favorite social media app all day long and going on a bottomless scroll, consider “check-ins” and setting a timer that will interrupt your scroll time. This is a great way to be mindful not to roll over and go straight down a social media rabbit hole. This practice of pausing invites us to become more conscious of how we start and end our days. Placing a phone across the room to charge, instead of on your nightstand, is a great way to break up the old pattern of scrolling at the beginning and ending of each day. Limiting interactions to no social media at all for a designated amount of time or one 10-minute checkin in the am and one more in the pm is a great way to break up the monotony and get into a new habit.
- Planned socializing and community
Instead of hoping to connect with friends and family for different events and showing up to be present with others, be intentional to plan and schedule these times. With work schedules easing up and kids having time out of school, the holiday are a perfect time to designate one person to bring a phone, in case of emergencies and for capturing the memories, while others accept the challenge to leave their phones behind to enjoy the moment. Many people can admit to being in the presence of loved ones, and looking up only to see everyone’s heads down and scrolling to oblivion. Digital detoxing is a perfect time to get intentional about socializing with intention. Are you hosting a dinner party? Well plan to have discussion-prompting card games or board games that will create a natural engagement for your friends and family. Redirecting attention that would otherwise be wasted with authentic connection is key.
- Screen-free rest time
This one may be the hardest for many people who find their attention spans drastically reduced by the frequency of screen time they are accustomed to. Plan to have time for your brain to break. This includes disengaging from the constant need to interact, host, and entertain others. This aspect of the detox is related to navigating your interior world and allowing for the deepest form of rest. The restorative power or rest need not wait until you plan your next beach vacation. During a digital detox people find it rejuvenating to invest in spa time, mid-day naps, more time outdoors for restorative outdoor walks. The purpose here is to safeguard the time required to rest up and be rejuvenated without the glaring blue-light from your device capturing your attention.
It’s time to plan your digital detox and come back stronger than ever. Not just because this election made it clear that self-care is even more necessary for Black folks than ever, but because your mental and physical health depend on it.
