Breaking the cycle of Tech Addiction – By Manish Behl
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Breaking the cycle of Tech Addiction
Article By – Manish Behl and Published by The Firstpost
In today’s world, we are surrounded by a multitude of social media platforms that are enhancing our global connectivity. The amount of information we consume—whether through what we see, hear, or process has skyrocketed compared to just a decade ago. With over 3.5 billion people actively using the internet out of a global population of 7.7 billion, it highlights our growing reliance on and attachment to online channels.
Is Tech addiction real?
Behavioral addiction syndrome refers to the progressive loss of control over one’s actions in response to a specific object or stimulus. Technology addiction mirrors this pattern, resembling obsessive-compulsive tendencies where individuals struggle to resist their reliance on technology. Emerging evidence highlights the effects of “Always-On” technology on human behavior, though research in this area is still developing. Technology addiction is a recognized phenomenon and has been classified among behavioral addictions and mental health disorders.
Are smart devices making us dumb?
For those overly reliant on technology, the answer is undoubtedly yes.
When YouTube shows you how to drive, Siri solves your math problems, Google teaches you to boil a potato, Alexa keeps track of the day, date, and time, or your phone reminds you of daily meetings, we’re exerting less effort to strengthen our memory.
Researchers worldwide are studying how our increasing dependence on smartphones and gadgets contributes to cognitive decline, impairing critical thinking, focus, emotional regulation, and the ability to respond effectively.
Does being ‘plugged-in’ impact our behaviour?
Social media is undoubtedly one of the greatest innovations of modern times, enabling us to stay connected with people across the globe. It has profoundly altered our behavior, encouraging us to share our lives with friends, family, communities, and virtually anyone in our network. Additionally, it has revolutionized businesses, offering platforms to market and sell products and services, thereby creating new job opportunities.
However, social media also contributes to addiction and harmful behaviors. Research from medical and academic institutions has revealed that social media fosters narcissism, while excessive smartphone use leads to reduced sleep, heightened stress, anxiety, depression, loneliness, jealousy, paranoia, and impaired mental functioning. Studies have also shown that addictive games and prolonged screen time can diminish empathy and compassion, especially in children, promoting compulsive behaviors.
Studies have shown that individuals who frequently engage with social media, screens, and the internet are more susceptible to emerging mental health issues, including FOMO (Fear of Missing Out) and FOLO (Fear of Being Left Out). These are genuine phenomena that have become prevalent sources of stress, significantly impacting both our well-being and overall productivity.
How does it affect our brain?
Technology addiction is a complex issue marked by the uncontrollable use of devices despite being aware of its adverse effects. Neurologically, it functions similarly to substance dependency, where anticipation leads to the release of dopamine and other chemicals that induce pleasure. These rewards often stem from activities like gaining likes on social media, receiving messages, positive feedback, winning video games, or surpassing levels, often driven by comparison with others. Over time, this alters brain pathways, creating a craving for these experiences and a need for stronger stimuli to achieve the same sense of satisfaction.
Experts have found that excessive technology use leads to disruptions in thinking, behavior, and physical functions. Brain scans reveal changes in regions associated with decision-making, learning, memory, self-control, and emotional regulation.
Symptoms of Tech addiction:
Signs of technology addiction include:
- A reduced interest in in-person or outdoor activities.
- Irritation or frustration when asked to disconnect from devices.
- Continued phone use despite negative consequences at work or in personal relationships.
- A compulsive urge to check social media apps, even when physically unable to stop.
- Obsessing over online experiences even when offline.
- Excessive gaming on the internet.
These behaviors can lead to various reactions, such as:
- Increased anxiety and restlessness.
- Feelings of fear and depression.
- Guilt or regret.
- Memory loss.
- Constant unease and nervousness.
- Difficulty planning or prioritizing tasks.
- Reduced alertness and focus.
- A skewed sense of time.
- Dishonesty or evasiveness.
- Delays and avoidance of work responsibilities.
- Increased irritability and defensiveness.
- Mood fluctuations.
- Procrastination.
- Loss of interest in routine tasks.
- Social withdrawal and loneliness.
There are also several physical symptoms associated with technology addiction, including back or neck pain, headaches, eye dryness or vision problems, sleep disturbances or insomnia, poor eating habits, neglect of personal hygiene, and changes in weight, either loss or gain.
Are we losing our attention?
The ability to focus and pay attention is crucial for humans. A study by Microsoft Canada’s Consumer Insights team reveals that the average attention span has dropped to just eight seconds, down from 12 seconds in 2000. The phrase “attention span of a goldfish,” which is nine seconds, now ironically reflects that humans have lost 33% of their ability to focus since the advent of smartphones and other digital devices, with our attention span now even shorter than a goldfish’s.
Recent studies on tech addiction suggest that modern mindfulness practices can help counteract tech-related addictive behaviors. Developing greater mindfulness skills enables individuals to maintain composure and balance, even in challenging situations.
Can Mindfulness keep Tech addiction at bay?
Neuroscientific studies have shown that individuals who practice mindfulness are less reactive and more able to observe their surroundings, emotions, and physical responses. This enables them to make more thoughtful decisions instead of acting on impulse. Mindfulness training helps create new neural pathways, allowing individuals to acknowledge negative emotions, recognize unhealthy cravings as temporary, and let them pass without becoming overwhelmed.
Mindfulness-based therapies and coaching offer a structured approach where you gradually develop awareness of your behaviors and actively work to change your attitudes, helping you disconnect from neurotic addictions. These are time-based techniques that gradually shift behaviors and emotional reliance on external stimulants like smartphones and the internet.
A well-planned, step-by-step mindfulness therapy can help uncover the underlying causes of tech addiction, offering healthier ways to cope with emotions such as loneliness, stress, depression, and depersonalization—often the true triggers behind excessive technology use.
Mindfulness-based interventions are specifically designed to train the mind by encouraging a state of metacognitive awareness. This involves being highly attentive and non-judgmentally observing thoughts, emotions, sensations, and perceptions in the present moment, without dwelling on past experiences or future worries.
By practicing mindfulness, individuals can enhance their self-awareness and improve their ability to stay focused on the present, which helps reinforce neural pathways in the brain that allow them to let go of cravings for technology and online social validation. Additionally, mindfulness fosters self-compassion and boosts self-confidence, enabling individuals to accept themselves as they are. This reduces the need to seek validation through screens or online interactions.
Mindfulness boosts cognitive strength
Practicing mindfulness meditation helps reduce dependence on technology by strengthening cognitive control, allowing individuals to break free from compulsive behaviors and addictive patterns. Mindfulness assists in organizing and managing thoughts and emotions, enhancing emotional intelligence and self-regulation. This, in turn, fosters the development of healthier habits and more fulfilling lifestyle choices.
Here are a few practical tips to overcome tech addiction:
- Identify the triggers that make you reach for your phone or the internet.
- Start a journal to track your progress and celebrate moments when you resist the urge.
- Be a positive role model, whether as a parent or leader.
- Establish tech-free zones at home and work.
- Take regular “tech holidays” to disconnect.
- Find alternative activities that keep you away from screens.
- Avoid carrying your phone everywhere.
- Hide your phone or tablet when you’re at home.
- Call friends or family instead of texting.
- Remove unnecessary apps from your phone.
- Set timers to limit social media use.
- Turn off notifications to reduce distractions.
You can also incorporate mindfulness practices, such as:
- Engaging in mindful walking on your way to meetings, instead of checking emails or sending messages.
- Practicing compassionate listening and noticing when you feel the urge to check your phone.
- Setting your phone’s ringer as a reminder to check your breath. When your phone rings or you receive a message notification, take a moment to breathe deeply before responding.
If you find that your tech habits are deeply ingrained and hard to shake, it might be helpful to work with a mindfulness coach who can guide you toward adopting a healthier lifestyle and habits.
About the Writer
Manish Behl, Global Leading Mindfulness Expert and founder of Mindfulness India Summit and Mindful Science Centre
Manish Behl is a world renowned Mindfulness, Emotional intelligence, meditation and Leadership expert, who helps leaders and organizations foster wisdom and well-being through Mindfulness, Emotional Intelligence and Neuroscience. He is the visionary founder of Mindfulness India Summit, Asia’s largest mindfulness and emotional intelligence summit, and Mindful Science Centre a mindfulness research, development and training institute.
He is ICF PCC coach with his 25 years of successful leadership experience as CEO of various leading multinational companies, he brings a unique blend of practical and experiential knowledge to his mindfulness workshops and leadership coaching.
He offers practical strategies for leadership transformation, which enhances leadership skills, increase performance, transform anxiety and negativity into calm and focus. He is also a TEDx speaker, a neuroscience enthusiast and a conscious thinker who inspires and empowers people to live their best lives. His workshops, talks and coaching facilitate physical and mental wellbeing, cultivate inner peace and fuels purpose and motivation.
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