Plugged In and Tuned Out
Americans now more than ever depend on their devices for everything, spending more time on them than with their loved ones and this digital dilemma is impacting society in more ways than we can count.
Over the past few decades, society has become digitally native and even addicted. As of 2024, around 97% of Americans own a smart phone, up from just 35% in 2011. Younger generations are more plugged in, with Gen Z spending on average over 6 hours a day on their phones. Although these mediums have allowed us to keep in touch with loved ones, gain access to world news, and stay up to date on the latest trends, there are significant consequences of our society being so addicted to our technology.
We have heard constantly over the past decade how we are the most addicted and socially isolation generation in history due to the technological innovations that brought us devices and social media. Beyond the mental health effects, this transition to a digitally powered society has come with a host of serious health issues leading us down an even darker path. Excessive usage of electronics and consumption of content is shown to cause long-term physical and mental issues.
Starting with the physical, prolonged usage of devices can lead to musculoskeletal problems. Poor posture results in back pain, neck and shoulder strain, and other issues are a product of staring down at screens all day. Musculoskeletal disorders (MSDs) such as neck pain, shoulder strain, and carpal tunnel syndrome are frequently reported among users of computers and mobile phones. Up to 20% of college students experience back or neck pain every time they use laptops, while in general adolescents and young adults are particularly susceptible to musculoskeletal issues due to their high consumption of technology.
Adults are just as susceptible, especially given the higher prevalence of arthritis and chronic pain amongst older populations, 60% of adult smart phone and tablet users experience musculoskeletal symptoms. According to physicians at UT Southwestern, “Americans spend an average of more than five hours a day on their mobile phones and even more hours staring at laptops and computer screens. The repetitive strain on the bones, nerves, and muscles caused by looking down at a device can result in muscle stiffness, joint inflammation, pinched nerves, arthritis, and even bone spurs or herniated discs.” “Tech neck” is the new term being coined by doctors and people in the industry noticing the negative musculoskeletal effects of our digital society. Humans have evolved to be upright, and our bodies are not designed to be hunched over a computer or looking down at our phones for long periods of time.
An often overlooked impact of excessive device usage is its impact on obesity rates, specifically in children. One study showed that children at the highest category of screen time were 1.2x more likely to develop obesity. When individuals spend more time on screens and less time outside or exercising, they are prone to weight gain and the chronic conditions that accompany it. Research has also shown that endless scrolling leads to significantly more mindless eating which also increases risk of obesity. Children exposed to food advertising during screen time are more likely to consume the advertised products, which are typically low in nutritional value. Inactivity, increased caloric intake, and unhealthy marketing influence are all factors that contribute the correlation between obesity and screen time.
Another major issue with our use of technology is the blue light emitted by these devices that can cause digital eye strain, leading to dry eyes, irritation, blurred vision, possible retinal damage and cataracts growth. The research is still quite early on blue light effects from devices versus blue light from other sources that is emitted in higher amounts and more high-quality, long-term studies are needed to definitively determine the risks associated with blue light from digital devices, but it is clear it is not good for us or our eyes. Blue light also interferes with melatonin production, disrupting sleep patterns and causing insomnia.
The pandemic increased our exposure to devices and blue light significantly. In a 2020 study, 32.4% of the subjects used a blue-light-emitting device 9-11 hours a day, while 15.5% used the devices 12 to 14 hours per day. This increase in screen time was primarily due to changes in the way people work during the pandemic and the lack of alternative options for spending time. While screen time has gone down since, it is still at levels unheard of prior to the democratization of these devices. Blue light blocking glasses, night shift displays, and screen time limitation settings can reduce blue light exposure and side effects.
Another health hazard from cellphones is radiation and although not thoroughly studied could be potentially the biggest risk of our addiction to devices. Cell phones emit electromagnetic fields (EMF) radiation which is high exposure rates has been known to cause cancer, infertility, and other diseases. The International Agency for Research on Cancer classifies the electromagnetic fields (EMF) emitted by mobile phones as possibly carcinogenic to humans. Certain studies indicate that EMF radiation may impact the brain by increasing glucose metabolism, enhancing cortical excitability, and affecting electroencephalogram (EEG) readings as well as cognitive-motor functions. Limiting exposure and proximity to devices while not in use can help alleviate some of these risks.
Often the most talked about issues with our increased dependency on devices and the content they distribute concern our mental health. As mentioned in an earlier post, loneliness is at an all-time high in our society and a big contributor is the isolation that occurs when we live our lives behind screens. Younger populations who are more dependent on devices are experiencing loneliness at higher levels than other demographics, with “30% of Americans aged 18-34 saying they were lonely every day or several times a week”.
Overuse of electronic devices can lead to heightened stress levels, potentially exacerbating anxiety and other mental health disorders. Excessive screen time has been associated with reduced attention spans, impaired memory, and decreased cognitive capabilities. Part of the reason is the lack of sleep caused by electronic devices, especially before bedtime, which exacerbates stress and anxiety. Those who exhibit addictive behaviors towards their devices have seen the biggest mental health impacts over time and often develop what is known as “digital detox anxiety” when away from their phones for too long.
They say comparison is the thief of joy and the age of devices has proven this to be true. As social media and content is constantly flowing through these channels, kids and adults are inundated with photos, videos, and stories of strangers who seemingly have it better than they do. Whether it be perfect bodies and faces in pictures shared on Instagram, career progression being bragged about on LinkedIn, or seemingly perfect TikTok relationship posts, every day we see others living out the lives we ourselves want. Often these are only showing half the story, or they are fake altogether, but it is difficult for us to tell. Instead of living our lives and trying to make the best out of the situations we are in, we now sulk in our own self-pity and spend our days mindlessly scrolling, wishing we were someone else. These comparisons increase rates of depression and self-loathing across all populations.
Excessive screen time has been associated with reduced attention spans, impaired memory, and decreased cognitive capabilities. Children who are exposed to devices from a young age and develop addictive tendencies have trouble focusing and tend to perform worse in school and later on in work settings. The skills required for future employment are increasingly complex, including critical thinking, problem-solving, and interpersonal skills. Excessive screen time from a young age can impair the development of these essential skills and hinder overall cognitive development. Behavioral problems linked to excessive device use, such as poor impulse control and social withdrawal, can also negatively impact future job opportunities and workplace adaptability.
Addiction and dependency are also problems that have risen with the digital age. The interactive nature of modern devices can lead to addictive behaviors, particularly in children and adolescents, affecting their social skills and emotional development. Cell phones, especially their applications like social media, have addictive qualities that can lead to compulsive use. This addiction is characterized by a loss of interest in other activities, anxiety when separated from the phone, and irritability. Cell phones have actually made it into the 5th addition of the Diagnostic and Statistical Manual of Mental Disorders due to their addictive qualities.
Excessive use of electronic devices also leads to a decrease in face-to-face interactions, impacting social relationships and emotional well-being contributing to the loneliness epidemic referenced earlier. Although cellphones allow for constant communication with friends or family, often this ease of communication leads to more superficial relationships that lack depth, potentially weakening close relationships. Scrolling our phones also makes us less present and attentive in our real life, which damages relationships and interactions with those around us. Increased cellphone use can lead to reduced face-to-face interactions between parents and children, potentially affecting the child's social and emotional development. The same goes for romantic relationships where excessive phone usage can lead to conflicts, feelings of neglect, and lack of emotional connection.
The Netflix documentary, The Social Dilemma, highlighted a lot of the issues that accompany our dependence on smartphones and the applications they host and helped shed light on the need to temper our usage of them for overall health. There are several companies that have responded to this dilemma. The company Yondr began selling lockable phone pouches in 2014 and has quickly become the go to solutions for schools looking to crackdown on cell phone usage amongst their students. They now sell pouches and boxes for use at home, weddings, events, and other settings where our excessive use of devices has taken away from the experience. A Berlin-based startup called Wellspent has created a mobile app that offers daily micro-training to engage users to spend their time on learning new skills and health-positive apps by disabling a users ability to scroll until after they complete certain tasks or activities.
While technology and smartphones have brought on a lot of good in society, many of the long-term health effects are only now coming to light and the future is bleaker than we may have thought. It is crucial that as tech continues to evolve and more of our life goes online, we establish boundaries around our devices and prioritize relationships and in person interaction. Being mindful about when and where we use our devices, how much time per day we are on them, what we are using them for, and even the way in which we look at them is important to ensure we can stave off these harmful physical and mental issues associated with overuse.
In so guilty. I read this in the sauna on my 🤦🏻♀️ phone 😩