I recently participated in a University of Washington Converge 2024 panel discussion entitled, Virtual Reality, Real Emotions: Healthy Minds in Digital Spaces. Our panel was intended to address the impact of technology on mental health and wellbeing.
I must admit that it took me a while to warm up to this topic area. My initial inclination was to encourage distancing from technology for brain health—especially extended reality (XR) modalities as being advocated by our futurist expert. But as it turns out, I learned that there is a lot more nuance in the research.
Blessing or curse?
Technology is an inescapable part of life these days, as we become increasingly reliant on our smartphones to facilitate everything from communication, payment, transportation, shopping and so on. Innovative technologies continue to evolve more quickly than the development of guidance on healthy and safe use practices.
Imagine if there were no regulation or safety requirements for innovative pharmaceuticals or medical devices like pacemakers. Technology continues to deliver miraculous breakthroughs in diagnosis and treatment, and some would argue that government agencies like the US Food and Drug Administration (FDA) unnecessarily delay access to those in need. But safety regulations serve an important function in pumping the brakes, when it comes to striking a balance between encouraging innovation and population health.
We are all familiar with media headlines on worsening mental health, particularly as evidenced by global teen suicide rates and substance abuse. And while some studies have implicated technology and social media, there are myriad factors at play.
Mental wellness is about our capacity to deal with stress
The World Health Organization (WHO) defines mental health as a state of mental well-being enabling people to cope with challenges in daily life, to realize their capabilities, to work and learn well, and to make contributions to their communities. In other words, mental health is more about our capacity to participate in our daily life and our emotional resilience, (i.e. ability to deal with stress).
Stress may be caused by the constant pressure to respond to electronic work queues and emails, or by the compulsion to follow social media or news feeds for fear of missing out. Or it may be caused by pressure to perform academically, or to pay the bills in a sluggish economy with poor employment opportunities, or by climate change and geopolitical tensions.
Technology can help us to manage stress by providing instant free access to guided mindfulness meditation, tracking data on screen use and health behaviours, or by reminding us to take work breaks. We are collectively on the cusp of a brave new world that will be defined by immersive technologies such as augmented reality (AR) and artificial intelligence (AI).
Preliminary studies on seniors in assisted living facilities have shown mixed results on the benefits of “reminiscence therapy” for those with early memory loss. Elders in their 80-90s tend to resist wearing headgear or become disoriented more easily than those in their 70s, suggesting that there may be a cultural component to familiarity with technology engagement.
So technology itself is essentially neutral and even has the capacity to promote health, just as small amounts of alcohol have been shown to be beneficial for health.
And few of us can afford to eschew technology completely these days, so we are left with the problem of figuring out how to engage with our devices in healthful ways. Most of us are already guiltily aware that we spend too long sitting at work or that we are straining our neck/eyes/wrists with the position of our phone or tablet.
Engaging the brave new world
We need to recognize that the business model of technology actively manipulates us into staying glued to our screens, just as the food industry hones its products to make them ever more enticing and addictive. So it’s up to us to be onto these subversive attempts to program our brains, by making better choices and building better habits—for ourselves and for our families.
Professor Jason Nagata at the University of California San Francisco (UCSF) has done groundbreaking research on the potential harms of technology in preteens and adolescents. His work links excessive screen time to obsessive compulsive disorder (OCD) and suicidal tendencies, as well as adverse health consequences such as obesity and diabetes in subsequent decades.
We build neuroplasticity and grow our capacity for engagement when embracing rather than resisting change
He has also shown that parental behaviours such as use of devices at mealtimes and in the bedroom are correlated with adverse outcomes in children. Use of screen time as a reward or punishment tends to backfire, leading to increased desire and addictive tendencies, while parental monitoring and oversight are helpful.
As with any health habits, there is no one-size-fits-all. But rather, we must each consider what outcomes we seek and how we will measure success, before taking action. In this digital era, we are best served by being continually open to learning how best to interact with new technologies. After all, we are building neuroplasticity and growing our capacity for engagement with younger generations when we embrace rather than resist change.
Best practices for brain care
There is plenty of advice out there in terms of best practices when it comes to engaging with technology. My own brain care habits in this realm are definitely a work in progress, but my experience of sleep, alertness, and focus are for sure improved when I’m able to be consistent. So writing this article is actually an excellent reminder to get back on my game.
Prioritizing sleep. We want to avoid blue light exposure that can interfere with sleep. My landing sequence for sleep ideally has me doing my qi gong meditation before bed. I will admit that I haven’t managed to charge my phone outside of the bedroom, but I do resist looking at my phone when I wake up in the middle of the night.
Encouraging creativity. Our brains are naturally more receptive to creativity when we are just waking up in the morning. I’ve noticed that when I reach for my phone first thing, I often shift into a reactive mode as I respond to text messages and emails that came in overnight. On the other hand, some of my best ideas for art or writing come to me when I’m just getting ready for my day without looking at my phone.
Scheduling in brain breaks. My best productivity days generally involve setting my watch timer for 45-60 min cycles of writing, followed by 5-10 mins for hydration, bathroom break, some quick massage ball work on my shoulders or a few coffee table push-ups.
I remind myself to have compassion for my human brain responding to super smart digital algorithms
Avoiding multi-tasking. I had always had the habit of reading or watching something when eating alone. But nowadays I enjoy the ritual of setting the table and sitting down to actually enjoy each bite with no other distraction than listening to music.
Building emotional resilience. It’s easy for me to feel guilty whenever I think about how much I use my phone or computer every day, and I have to remind myself that I get to decide what’s right or wrong, and how much is too much when it comes to tech use. I also get to remind myself to have compassion for those times when I’m “doom scrolling” at night, or watching cute animal reels. After all, I have a human brain that’s just responding to those super smart digital algorithms, in a normal human way.
Dr Em coaching tips
Our goal is not necessarily to avoid technology or to reduce screen time. Instead, we need to develop a sense of how technology is or isn’t serving us. When considering your own relationship with technology, consider the following:
Are you more exhausted or energized when you have spent your day working on a screen vs. other kinds of work? (Certain kinds of work like online learning or Zoom calls can actually help us feel more energy whereas others, like email, can drain our energy, making us feel exhausted.)
Experiment with setting a timer to gauge the optimal amount of time you like to spend working on your device before taking a break. See how pacing yourself impacts your productivity and energy level by the end of the day.
How does technology help you to relieve stress or give you energy, like connecting with loved ones, and engaging in hobbies or learning?
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