I’ll admit it, and I probably won’t be the first, but our phones seem to be growing into a rather big problem. There, I said. Now, before you scroll on to the next article and I lose your attention, hold tight for just a moment. I would venture to say you’re reading this on a tiny little screen that is snuggly tucked in the palm of your hand. You’ve been looking down for quite some time. Your neck and shoulders ache a bit, but you roll them around occasionally and continue on. Maybe Facebook or another site led you here on this little treasure hunt of perfectly placed ads, news, or articles, practically targeting and capturing your attention.
Yep, you’re not alone. We’re all in the same boat, fighting the urge to put the phone down but continually grabbing for it because it’s what we’ve grown accustomed to. Well, I don’t know about you, but I’m ready for a change! Fellow believers, we need to call attention to this issue and make some healthy adjustments. I speak for myself here as well! If you’ve made it with me this far, then I believe you can finish this article and find it not only insightful but truly beneficial. So, stay with me, and read on!
What is Happening?
As an 80’s kid who grew up playing outside until the streetlights came on, I can attest that the times we are living in are…how do I say it? Scientific and futuristic, maybe. Would you agree? I know I can’t be the only one who feels like we are living in a weird version of the Twilight Zone! If you have no idea what I am talking about, just Google it. Sadly, I am somewhat sharing my age here with this information, but maybe that is why I find this topic so invaluable.
All that to say, it begs the question: How did we get here? How did we come to a place where we are essentially walking zombies with our heads stuck in a phone, barely coming up for air, and scrolling to death, metaphorically speaking, of course? Well, I believe the answer is right in front of us (as in plain sight), but not only are we missing it, we are intentionally ignoring it! So, let’s take a deeper look into what could be happening and how we can be more aware of how we spend our time.
Not So Good Results
According to several studies and recent research, there has been a steady rise in depression and anxiety over the last ten years. However, since 2023, that rate has grown exponentially. Gallup News reports that clinical depression had been slowly rising in the U.S. prior to the COVID-19 pandemic but has jumped notably in its wake. Social isolation, loneliness, fear of infection, psychological exhaustion (particularly among front-line responders such as healthcare workers), elevated substance abuse, and disruptions in mental health services have all likely played a role.”
The study continues by stating women and teens, along with the Black and Hispanic communities, are being hit the hardest and showing signs of depression at earlier ages. Much of this is because of the emotional and mental strain these events have placed on certain demographics and groups. Between social media’s presence coming front and center with more school being done online than ever before and social isolation, not to mention rising costs of food and housing, job scarcity, and fear that comes with the many uncertainties, it has caused a national health crisis of sorts.
That said, phones have become somewhat of a crutch. A way to clumsily connect in a world that feels so foreign and unexplainable. While there are benefits, like connecting with loved ones from afar or easily conducting business from the click of a button. The drawbacks of these devices are nothing to bat an eye at, especially as phones continue to evolve and provide easier access to just about anything, opening up a plethora of dangerous apps and sinful addictions. It’s no wonder this generation of youth is seeking such a severe spike in depression and anxiety.
Awareness Is Key
The good news is we don’t have to become stuck in this place. Relevant magazine states, “Researchers found that when people blocked internet access on their smartphones for just two weeks, 91% felt better—like, significantly better. Their mental health improved, their focus sharpened, and their overall well-being got a boost.”
While we can get a depression diagnosis from a doctor and easily fill a prescription for anti-depressants, what if the cure was as simple as putting your phones down and taking a break? A mental and emotional break. Sounds easy enough, right?
Well, the truth of the matter is these little handheld devices are designed to lure us in and grab our attention, just for a millisecond before they direct us to something else. Why do you think reels were created? If you haven’t noticed, as a society, we are also losing our attention span at an unprecedented rate. Just think about how hard it has become to watch a two-hour movie without checking your phone!
Our phones have become this draw that keeps us coming back for more. More news, more reels, more feedback, more dopamine hits, more – fill in the blank, leading us away from what is right in front of us. Friends, we must acknowledge that this has become a huge problem. It’s alarming, and we need to approach it with care, but we also must act swiftly. This may not be the end of the world, but if we don’t create safe boundaries for ourselves, our children, and our loved ones, it will likely “feel” like it is! Furthermore, allowing ourselves to be consumed by these devices makes it glaringly harder and harder to distinguish truth from lies!
Creating a Healthy Relationship with Your Phone
Maybe two weeks without internet access isn’t feasible for you. That’s okay. Start small. Just taking a bit of a break can allow you to clear your head and focus on what really matters, like the precious people right in front of you! The importance of setting healthy boundaries around your phone has proven to be just as beneficial as taking anti-depressants. According to a recent study and Relevant magazine, “467 participants proved that cutting back on phone time had effects comparable to antidepressants. ‘The results found were that people had better mental health, better subjective well-being, and better-sustained attention,’ according to Adrian Ward, a psychologist at the University of Texas at Austin.” So how can we take action steps and create boundaries around our phone usage? Start with one, two, or all of these…
4 Healthy Action Steps to Create Boundaries with Your Tech
1. Start with a basic morning and evening routine.
Try not to reach for your phone first thing upon waking up, but rather, do something physical like stretch or go for a walk. In the evenings, set a limit on when to put your phone away. You may also want to try charging it away from your bed so you can wind down and get a peaceful rest.
2. Turn off your notifications.
The “dings” can be enticing. That’s because they are meant to draw us back in. Just turn off any social media apps that aren’t needed.
3. Take a break.
If social media or a certain search keeps luring you in, be mindful and step away for a bit.
4. Be present.
Be intentional with your time and be sure that you are spending quality time with those that you love, face-to-face. Due to email and quick responses through text, we have failed to see the meaningful interactions that take place when we meet and exchange conversations in this way.
Honestly, whether you struggle with mental health or not, it’s always a good idea to monitor how much you use your phone. The truth of the matter is that our world, and especially technology, is rapidly changing, and it can be hard to keep up! We must foster healthy relationships and be able to use our time wisely; otherwise, we will suffer the consequences. So look up today and set your eyes on the rich beauty God has for you and be thankful for this day by simply enjoying it!
Photo Credit: Unsplash/Jae Park
