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Burn Baby Burn: Managing Screen Burnout
Published in Rebekah Davies, Navigating Telehealth for Speech and Language Therapists, 2023
It sounds so obvious and fundamental, but many of us don't get good sleep. The sort of sleep that you wake up feeling that you've actually been to sleep instead of tossing and turning most of the night. If you struggle to get to sleep a digital detox in the bedroom can help switch off…literally. Leaving phone chargers downstairs so you have to charge your device away from where you sleep can help some individuals who are using tech tools throughout the day as a strategy to shut down.
Belonging in an Age of Technology
Published in Ciarán Mc Mahon, Psychological Insights for Understanding COVID-19 and Media and Technology, 2020
The effects of technology on adolescent wellbeing may not be as severe as the media frequently leads us to believe (Orben & Przybylski, 2018). However, caution is necessary here: the research is still catching up with contemporary habits, and we do not yet have the kind of data that will allow us to understand the true implications of technology on our sense of belonging to others and to groups. There is already a broad intuitive awareness among the public that the effects of technology can be profound, and this has led more and more people to experiment with the idea of the “digital detox”. Increasing numbers of apps are now available to block or limit the use of social media sites, while other tools, such as greyscale filters, can be used to make screen time less appealing. More direct measures can also be taken, with some schools going as far as to enact complete bans on the use of mobile phones on their grounds.
Using Digital as a Tool, Not Being the Tool of the Technology Giants
Published in Connie White Delaney, Charlotte A. Weaver, Joyce Sensmeier, Lisiane Pruinelli, Patrick Weber, Deborah Trautman, Kedar Mate, Howard Catton, Nursing and Informatics for the 21st Century – Embracing a Digital World, 3rd Edition, Book 2, 2022
Peter Klein, Bob Barker, Kevin Bryant, Alexander M.K. Mackenzie
We all have a personal stress threshold, and if we pass over it, stress will start manifesting itself in our bodies and minds through depression and other symptoms. We can build up resilience to stress by making wellness deposits each day which keep stress at bay. Digital technology can help us keep ourselves on track. Below are five areas to consider to create a stress resilience plan of wellness deposits:Steps. The easiest physical activity to track is steps, and a wearable device is the simplest way to do it and can be reinforced by adding friends on social media. Studies have shown (10,000 STEPS, 2021) how beneficial the goal of doing 10,000 steps a day can be.Screen time. Technology companies (such as Google and Apple) have recently acknowledged the issues of phone addiction and the effects of too much screen time, and have included functionality in their software to allow you to track your screen use. Screen dependency is driven by the dopamine hits of new content and app design (Haynes, 2018). From a stress perspective, aim to reduce your screen time through a number of approaches to find the right balance between totally turning off your phones at one end of the scale (a digital detox) and being addicted to them at the other end of the scale.Self-care. Address your physical health when using digital devices. Avoid back pain, forward head posture (damaging the spine), headaches and carpal tunnel syndrome in the hands.State of mind. There are many approaches to incorporating some form of mindfulness as part of your stress reduction routine. A huge number of digital applications, online tutorials and resources are available to help people develop skills such as mindfulness to improve their mental health.Sleep. Sleep is the key to restoring the body, having energy in the day and being less stressed. Digital devices such as wearables allow you to track your sleep and act as a reminder to get a healthy amount and quantity of sleep. But digital devices can also adversely affect sleep, especially the blue light emitted from any screen. So, from a digital perspective, to get a night of good sleep: use the 321 routine—3 hours before bed, no food; 2 hours before bed, no work; 1 hour before, no technology/screens; don't have technology in your bedroom—use a real alarm clock, not your phone; and track your sleep—use the app data to teach you more about your optimal approach to sleep.
Using digital interventions to reduce digitalization-related stress: does it work?
Published in International Journal of Occupational Safety and Ergonomics, 2023
Katharina F. Pfaffinger, Julia A. M. Reif, Erika Spieß, Jan Philipp Czakert, Rita Berger
A further potential explanation for our interventions’ lack of positive consequences on ICT-specific well-being could be ‘digital detox’, which describes the conscious renunciation of technological devices [95]. Our study might have been generally counterproductive to digital detox efforts, as participants had to use their mobile phones to participate. This further exposure to ICTs might have been stressful for participants. Similarly, previous research has found that computer training is associated with negative consequences for well-being in some cases [96].