Many of us live almost exclusively through a screen: a laptop for work during the day, instant messaging and social media on our phones, and TV shows or YouTube in the evening. It seems like you just want to quickly check your email or play slots at Kokobet casino Netherlands for an hour, but you end up scrolling through your feed for half an hour without any particular purpose. Constant notifications draw attention to themselves, and the gadget gradually becomes not just a work tool but also a habitual way to «get hooked» whenever you are bored or anxious. Over time, this begins to affect both your mood and your interactions with loved ones: it becomes harder to concentrate, you become irritated by trivial things, and it becomes increasingly difficult to spend even a couple of hours without a screen in sight.
How Screen Addiction Affects the Brain and Mood
Today’s «screen addiction» is little different from other addictions. The brain reacts to it in the same ways as it does to gambling or constant snacking. A short video, a pop-up notification, a heart under a post, each such signal provides a small surge of dopamine. Gradually, the nervous system becomes accustomed to these quick rewards and begins to crave them more and more often. At some point, it becomes difficult for a person to simply sit in silence, read a long text, or carry on a conversation without furtively reaching for their phone.
This background of stimuli increases internal tension: anxiety, moodiness, and the feeling of «I’m tired but can’t switch off» increases. Some people, when their phone runs out of battery or is left at home, experience a near-panic reaction, the fear of being cut off from communication. There are numerous reports that the phone on the table undermines the enjoyment of face-to-face social interactions. Over time, emotions become increasingly tied to app metrics: how many likes were given, who responded in a chat, and what the news feed showed.
The body also takes its toll: an aching neck, tense shoulders, complaints of tired eyes, and sleepless nights after «just five more minutes» scrolling through the feed. But perhaps the most painful effect is the way relationships suffer. At the same table, people scroll through their screens, nodding to each other, yet the feeling of intimacy seems to dissolve.
Some people are trying to use this effect of wonder to achieve positive results. This is possible thanks to apps that monitor user activity. If a person follows the restrictions, changes will be immediately noticeable in programs with forests, plants, and homes. The player’s patience is rewarded with new trees appearing on a virtual 3D map. The main task is to stay focused. As soon as the user violates the rules, the trees begin to disappear. There are many such programs, and all of them truly make it possible to get used to a digital detox without much effort.
Symptoms of Digital Overload and How to Take Back Control
Digital addiction rarely begins suddenly. More often, people simply pick up their phone «for a minute» and then realize they have wasted half an hour scrolling through their feed. There are several signs to look out for.
Among key signs:
● Your hand increasingly reaches for your phone «just to check», even for no real reason.
● You put things off because time is wasted on texting, watching the news, and watching videos.
● It’s difficult to concentrate on work or school without simultaneously surfing the web.
● You feel irritated or anxious if your device isn’t at hand.
● Your eyes get tired, your sleep is disrupted, and you cannot get enough sleep in the morning.
● Face-to-face communication seems more difficult than chats, and your interest in offline meetings decreases.
If such moments become more frequent, it might be worth reconsidering your habits and reducing your screen time.
Set Boundaries
It is helpful to decide in advance when your phone is off-limits, for example, immediately after waking up, during dinner, or an hour before bed. Built-in settings like Screen Time or Digital Wellbeing can help limit time spent in apps and mute unnecessary notifications.
Bring Life Back to Offline
Choose at least one daily activity that is completely «analog»: a walk, reading, exercise, or a hobby. These moments reduce digital stress and restore emotional resilience.
Create Emotional Connections
Face-to-face conversations, when people sit across from each other, help you better sense the other person’s mood from their voice, facial expressions, and pauses. This is rarely the case in text messages and video chats, so it’s worth putting down your phone at least occasionally and having screen-free conversations. These moments make communication warmer and significantly reduce feelings of loneliness.
Practice Digital Mindfulness
The next time your hand reaches for your phone, pause for a few seconds and ask yourself: «Why am I picking it up now? Do I really need to look at something, or am I just scrolling out of habit?» A couple of such honest questions can disrupt the automatic movement and prevent you from falling into an endless feed.
The digital world will still be with us, and that is okay. The question is not about throwing down your phone and going offline, but rather about preventing it from consuming all your attention. When we notice how much time we spend staring at a screen, it is easier to reintroduce simple things into our day: eating a quiet meal, talking with loved ones, finishing a book, and not just watching «one more video». A few fewer automatic gestures, and suddenly there is more silence, more real communication, and more life that does not happen in notifications.
