Why students know they need a break but can’t log off: Can we break free from our harmful habits?

By India Thompson, Second Year, Geography

We’ve reached a point in time where we depend on our phones so greatly that they have become extensions of ourselves. Our phones provide endless possibilities in a single device. They are no longer used simply for basic calls and messaging, but rather, have morphed into an all-encompassing necessity. So, what is it that drives us, why can’t we seem to log off? Are we fixated, lonely or perhaps even addicted?

Some psychologists claim that it’s not our fault; rather it’s app engineers who deliberately design products to be as enticing and addictive as possible. Phone and social media usage can overstimulate the brain and its reward centre, creating pathways that are similar to addiction. Appealing graphics and pop ups are utilised as a means to keep us scrolling, constantly craving and anticipating more. The cycle of motivation, reward and reinforcement, is endless. Notifications and instant replies create a constant fear of missing out, compelling us to stay constantly connected. Each notification offers the brain a possibility of reward or social connection which we are hardwired to value. The instant connections that technology facilitates are widely believed to be the main reason most people use their phones.

'As soon as I get stressed about work, I go on my phone'

It has reached the point in our society where phone ownership is the norm, with 94 percent of the UK population (over 16) owning a smartphone. Thus, those who opt out often feel somewhat left behind. Phones and technology have become so integrated in our daily lives that phone checking is often habitual. They’re incorporated into work, home and leisure, consequentially making it difficult to discern our dependence. Some studies even claim that phones are widely utilised as a coping mechanism: to avoid negative emotions and distract ourselves from reality.

Gen z is often blamed for having the highest social media usage and for spending countless hours ‘doomscrolling’. The University of Texas claims that because teenage brains are not completely developed, they have enhanced susceptibility to social media algorithms. But is Gen Z actually worse than the rest of the population? Now known as ‘digital natives’, it has been found that Gen Z have an average of 7hours 18minutes of screen time per day, the highest of all age brackets. Growing up in an era of readily available technology has ingrained phones into our daily routines. 

Often we pick up our phones to avert boredom and seek stimulation; but this behaviour can prevent mental rest and stagnate creativity that thrives in idle moments. Phone notifications can be extremely distracting, hindering productivity when we constantly switch between tasks and checking notifications. Social media fosters validation seeking through comments and likes, again pressurising us into constant engagement to avoid feeling left out. Screens and digital technologies now dominate our lives in such a way that logging off can feel like a form of social isolation.

Beyond psychological impacts, screen time also has tangible impacts upon our physical wellbeing. Excessive or prolonged exposure to artificial blue light disrupts melatonin production and can negatively impact sleep. Not only can interrupted sleep lower concentration and reduce academic performance, but additionally, constantly checking our phones can create poor posture and eye strain leading to long term discomfort.

In Epigram’s conversation with Segal, a Second Year Law student, she explained that sometimes when she’s on her phone it feels that ‘there’s no way out’. Despite knowing that she has ‘work to do’, she wants to ‘know what everyone is doing’. Similarly, Ffion, a Second Year Geography student, explained, ‘as soon as I get stressed about work I go on my phone’ despite admitting she still feels stressed while scrolling. Initially, phones appear to promise temporary escapism; however, usage can become counterproductive and unfulfilling. Even if aware of issues caused by excessive screen time, most people still struggle to disconnect.

So, can we break free from our harmful habits? Logging off is undoubtedly challenging but it’s not impossible. The term ‘Digital detox’ refers to a period of refrain from electronic devices and it can have numerous mental health benefits. If complete electronic detachment seems too daunting, you could instead reduce your screen time and social media usage by setting app limits or restricting screen time to certain hours. Another strategy is to designate screen free zones within your living space,such as the dining table and the bedroom, to temporarily detach you from technology. Taking breaks from the flood of stimulation can benefit both your mind and body by reducing anxiety, depression and loneliness- all issues which can be exacerbated by excessive social media consumption.

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Even if only temporarily, it may be beneficial to try logging off, in order to re-assess the pros and cons of digital activity. You may find that being forced to make plans in person, allows you to feel less distracted and more present. Whatever your motivation , it’s undeniable - limiting screen time will have a positive impact and reveal how dependent we have become. Constant phone checking for instant gratification traps you in a vicious cycle of endless engagement: you may not realise the extent of your reliance until you take a step back.

Featured Image: Epigram / Jess Cohen

Do you ever feel like you are addicted to your phone?