Overcome Tech Dependence: Uncovering the Reasons We Struggle to Disconnect

Let's get real about tech, shall we? Ever felt shame when you see your screen time stats or somehow think you're special because you're spending more hours than the global average (6.5 hours daily, as per GWI data in DataReportal's Digital 2025 Global Overview Report)? If you're concerned about your tech dependency, you're not the only one.

In today's digital age, it's hard to acknowledge that we might be addicted to our devices, which makes everywhere from banking to home security possible. Even the United Nations considers digital access essential, but could too much of it be harmful?

Dr Elaine Kasket, a cyberpsychologist and author of the book RESET: Rethinking Your Digital World for a Happier Life, investigates the impact of our digital choices on our lives, relationships, and humanity.

Are you tech- addiction material?

Addiction doesn't just relate to consumption; it's about not being able to stop despite negative results, experiencing cravings and obsessions, using more to get a 'hit', and feeling significant discomfort when you do stop. Using your phone constantly doesn't necessarily make you an addict, but it's worth noticing how you feel about it and its impact on your life.

Mark Griffiths, an expert in behavioral addictions, emphasizes that there's no specific amount of screen time that's problematic; context and content are essential factors.

So, instead of fussing over screen time stats, observe your feelings about tech use and its repercussions. Identify the specific issue you'd like to solve, and ask yourself, "Why is this a concern?" and "What behaviors add value, enjoyment, or connection to my life, and which interfere?"

We're social creatures drawn to connection, curious about others, and prone to comparison. Social media designers exploit these tendencies to grab our attention, often making us feel empty and crappy when we mindlessly scroll.

However, not all users have negative experiences. A study found no evidence linking Facebook to overall negative wellbeing over eleven years. The key is how you use the platforms that matter-whether you're engaging or passively lurking.

If you're using social media for connection and community, you'll likely reap rewards. But if you're engaging in passive scrolling, you become more susceptible to experiencing envy, social comparison, and anxiety.

If an app triggers negative feelings, consider removing it from your phone. If it remains necessary, set up a time limiter and, when triggered, ask yourself, "How is this serving me?"

Is your phone a third wheel in relationships?

Our devices compete with partners, children, and friends for our attention. Phubbing (ignoring someone in favor of your phone) can make others feel undervalued, potentially damaging relationships.

Research shows that phubbing is linked to more jealousy, less closeness between romantic partners, decreased satisfaction, and a decline in trust and empathy. You may think it's harmless, but consider asking those closest to you how they feel about your tech usage around them for some honest feedback.

What about smartwatches?

Smartwatches promise brief notifications to assist focus, but constant buzzing can lead to concerns, such as over-monitoring our bodies, resulting in anxiety. Reflect on the functions that genuinely add value to your life and those that cause anxiety and disrupt focus.

Do you need a digital detox?

A digital detox retreat can tap into fears of tech being toxic, but lasting change requires consistency. Instead of quitting cold turkey, optimize your physical and digital environments to make it harder. Aim for positive morning habits, like replacing anxious scrolling with pleasurable or productive activities, and allow three weeks for a new habit to form.

Your Brain on Tech

While technology may be integrated into daily life, it has significant impacts on our brains:

Efficiency: Neural connections form when you perform actions repeatedly, leading to the formation of habits, such as checking your phone first thing in the morning.
Reward and Punishment: Our brains prompt us to respond to negative feedback, like a manager's criticism for not responding to emails out of working hours, or to cater to positive feedback, such as disabling notifications leading to pleasure.
Dopamine Hits: Notifications, likes, and seeing our phones can trigger a hit of dopamine, leading to pleasure in the brain.
Plasticity: The plasticity of our brains means that, with consistent practice and mindful awareness, we can form new neural connections that better support the life we want.

Striving for better health-and-wellness and a balanced lifestyle might lead one to question their tech usage, as it can have implications on personal health, relationships, and even mental wellness.
In the realm of beauty, constant phone usage might interfere with sleep patterns, leading to dark circles, skin aging, and overall decreased wellbeing.
Fitness enthusiasts may want to address tech dependency, as excessive screen time can hinder physical activity and disrupt sleep cycles, compromising their hard-earned fitness gains.
Embracing a more mindful lifestyle can involve setting boundaries with technology, ensuring that it serves a purpose rather than becoming an obstacle in daily life, fostering a more fulfilling relationship between humans and technology.
Understanding the science behind technology's impact on the brain can aid in establishing healthy tech habits, recognizing how factors like smartphone notifications and social media engagement affect our brains' reward and dopamine systems, ultimately shaping our lifestyles.