Screen Time & Digital Overload

The prevalence of digital and mobile devices has also increased the likelihood of using multiple devices at once. Second (or even third) screening, like using your phone while watching television, is a common form of digital overload. This can lead to the phenomenon of "brain rot," a state of feeling overstimulated to the point of dullness or fatigue, especially through addictive, inane content.

Social media plays a key role in digital overload for many people. Many of us are constantly exposed to other people's lives (people you know and complete strangers) or find ourselves lost in upsetting headlines. This has become all the more complicated with the rise in generative artificial intelligence programs. The ability to manipulate and alter images and videos is now at our fingertips, and overreliance on AI for emotional support is on the rise.

The internet and social media are sources of community and connection for many and can be instrumental is connecting people during times of isolation. Spending upwards of even two hours a day using devices outside of work is a sign that you may need to decrease your screentime. If your screentime is nearing six hours a day or more, you may benefit from more comprehensive support.

Staying informed is important, but spending too much time reading alarming headlines (otherwise known as doomscrolling) is an unhealthy habit. It's become increasingly common to be exposed to videos and images of graphic violence and war. This can be deeply upsetting and contribute to excessive worry, sadness, or paranoia about the future.

Digital overload sometimes intersects with non-substance/addictive behaviors, like gambling, explicit content, and shopping. Internet usage itself can be addictive, made worse by social media features designed to keep users engaged for extended periods of time. Seeking support around your specific struggles is essential to recovering from these behaviors.

High levels of screentime are linked to several other emotional and physical consequences, including shortened attention span, lack of sleep, and strain to the eyes, hands, and neck (sometimes called "tech neck"). In children, many hours of screen time can result in cognitive and developmental disruptions. Older generations, for whom social media and the internet is more novel, also experience vulnerability to digital overload.

It's an ironic joke online, but "touching grass" can be a powerful antidote to feeling overstimulated. Making a concerted effort to put down your phone and engage in activities that require your full attention, especially outside, can bring you out of the fog. That includes activities like biking, rowing, painting, and writing, as well as anything else that keeps you actively engaged rather than passively scrolling. Many people take smaller steps, like picking up knitting while watching TV instead of their phones, to reduce instances of second screening.

If you find yourself turning to a chatbot to vent in the place of a friend, loved one, or therapist, it may be a sign that you're in need of more support. As good as it can feel in the moment, an AI chatbot cannot provide the same level of empathy and compassion as a loved one, and they are no replacement for the advice of a mental health professional. It's worth reaching out to a friend or scheduling an appointment with a counselor if you're struggling to let go of a chatbot.