We now live in a world where almost everyone has a smartphone that they use for hours each day, putting the world right at their fingertips. Notifications constantly ping with news alerts, social media updates, and messages, making it easy to slip into a cycle of mindless scrolling. We ingest content in an unregulated manner, with algorithms that often prioritize negativity, controversy, and sensationalism, leading to increased anxiety, mental fog, and even depression. It certainly isn’t helping us form healthy habits or discipline, and it opens us up to never-ending information overload. And you know it’s not making you feel good at the end of the day.

So let’s talk about why our phones are affecting us this way, and more importantly, how you can take back control and improve your toxic relationship with technology.

Our Brains and Social Media

Over the past decade, researchers have been increasingly studying the effects of smartphones and social media on mental health. The results are clear: excessive screen time is linked to higher rates of anxiety, depression, and poor self-esteem, especially among young people.

It’s not just social media—our brains are constantly bombarded with negative news headlines from around the world, often before we’ve even gotten out of bed. Doomscrolling, a compulsive habit of consuming negative news, has been linked to increased anxiety and sleep loss.

A 2023 study from the American Psychological Association revealed that 56% of Americans feel stressed by the news but can’t stop checking. Our brains are wired to focus on threats, which means we naturally gravitate toward alarming news stories. But this cycle of constant negativity triggers stress hormones like cortisol, leaving us feeling overwhelmed and mentally exhausted.

Social media is also designed to be addictive, relying on a system of likes, comments, and endless scrolling that manipulates our brain’s dopamine pathways. Our brains crave instant gratification, making it harder to focus, stay present, and find joy in slower, more fulfilling activities. If we don’t create boundaries with our technology, we risk losing focus, struggling with emotional regulation, and feeling chronically dissatisfied.

But the good news? You don’t have to be at the mercy of your phone. By practicing digital self-discipline, you can normalize your dopamine reception and create a healthier balance with technology.

Tips for Improving Your Relationship with Technology

1. Set Boundaries with Screen Time

   1. Use app timers or digital wellbeing tools to limit social media use.

   2. Create “no-phone zones” (like your bedroom or dining table).

   3. Set a digital curfew to stop using screens at least an hour before bed to improve sleep quality.

2. Audit Your Social Media Feed

   1. Unfollow or mute accounts that trigger stress, comparison, or negative emotions.

   2. Follow pages and people who inspire, educate, or bring you joy.

      
      

3. Practice Mindful Scrolling

   1. Instead of automatically opening an app, ask yourself: Why am I using my phone right now? If you’re bored or procrastinating, try an offline activity instead.

   2. Be intentional with your tech use. Set a purpose for scrolling rather than passively consuming content.

   3. Use your phone as a tool, not a mindless escape.

      
      

4. Prioritize Real-World Connections

   1. Replace screen time with face-to-face interactions when possible.

   2. Call a friend instead of texting.

   3. Set up “phone-free hangouts” with loved ones.

      
      

5. Replace Doomscrolling with Healthier Habits

   1. Swap social media scrolling with something like reading, exercising, journaling, or hobbies.

   2. Keep your phone out of reach in the morning and before bed.

   3. Try setting your phone to grayscale mode. Removing colors makes apps less visually appealing and reduces compulsive checking.

      
      

6. Protect Your Mental Space from Digital Overload

   1. Turn off unnecessary notifications so you’re not constantly interrupted.

   2. Take a social media detox to reset your relationship with your phone.