In This Story
How digital compulsion hijacks our brains.
by Dean Melissa Perry
A few years ago, I found myself in a remote village in rural Albania, surrounded by hills that rolled endlessly into the horizon. The air was crisp, the conversations unhurried, and something remarkable happened—I turned off my phone. I placed it in my bag, where it sat like a forgotten relic, as weighty and inert as a doorstop. In its absence, I noticed something liberating: my thoughts began to stretch and expand in ways I hadn’t experienced in years. I could form full sentences again without the intrusive impulse to condense them into a text or a social media post. I was able to fully focus on my companions without notifications and dinging sounds. I rediscovered my voice, unfiltered by digital convenience.
That experience left me wondering: How much of our ability to think deeply, to empathize, and to connect meaningfully has been eroded by our digital dependencies?
As an epidemiologist, my work revolves around understanding patterns that influence human health, and I am increasingly convinced that our digital lives are functioning much like addictive substances—offering fleeting pleasure at the cost of long-term well-being. Anna Lembke, in Dopamine Nation, was one of the first to describe our excessive screen use as a type of compulsion, calling them digital drugs (Lembke, 2021). What we often refer to as "screen time" is, in reality, a persistent and escalating exposure to stimuli explicitly designed by tech companies to capture our attention which, as a result, alters our brain chemistry. The consequences of this overexposure are real: diminished attention spans, social disconnection, anxiety, and even measurable impacts on our physical health.
I see this all the time with my students. Many regularly report feeling overwhelmed, fatigued, and anxious due to the digital overload they’re navigating. It's not just an occasional problem—it’s a persistent struggle that eats into their mental health, leaving them disconnected from both the people around them and their own inner lives.
The Digital Consumption Epidemic
We are living in an era of digital saturation. Studies show that the average adult spends over seven hours per day in front of a screen (Carr, 2022). Notifications, alerts, and infinite scrolling mechanisms are engineered to hijack our attention, creating dependency loops eerily similar to those seen in substance dependence. Just as a drug alters neurochemical pathways, digital engagement manipulates dopamine levels, reinforcing compulsive behavior that keeps us reaching for our devices (Lembke, 2021). This is not a coincidence; this is by design.
This shift has profound implications for our psychological and social health. Eye contact, a fundamental aspect of human connection, is increasingly rare. Conversations are punctuated by glances at our phones. Empathy, which requires sustained attention to another person’s experience, is being eroded by our fragmented focus. Even when physically present with others, our minds are often tethered to the digital realm, reducing our capacity for genuine interaction.
The impact extends beyond the psychological. Chronic exposure to digital stimuli contributes to sleep disturbances, increased stress hormones, and sedentary behaviors—factors that elevate the risk of heart disease, obesity, and immune dysfunction. When our mental well-being suffers, so does our physical health.
Awareness as the First Step to Change
Action begins with awareness. Many of us have an intuitive sense that our digital habits may be interfering with our quality of life, but we often underestimate the extent of their influence. The first step in addressing our dependence on digital drugs is acknowledging their grip.
Think about how you start your day. Do you reach for your phone before anything else? Does your time online feel intentional, or is it dictated by endless scrolling and notifications? How often do you check your device when there’s a lull in conversation, a pause in work, or even in moments of solitude?
Once we begin to notice these patterns, we gain the power to shift them. Just like battling any other compulsion, awareness alone is not enough—we need practical strategies to recalibrate our relationship with technology.
Rediscovering Ourselves in the Absence of Noise
We all have the capacity to reclaim our attention, our relationships, and our well-being. The key is not to demonize technology but to use it in a way that aligns with our values rather than undermines them. By mindfully reducing our exposure to digital drugs, we create space for more meaningful human experiences—the kind that nourish our minds, strengthen our relationships, and enhance our overall health.
If we are willing to unplug, even momentarily, we may just find that we have more clarity, more peace, and, ultimately, more of ourselves to give to the world around us.
Strategies for Reducing Digital Dependence
Reducing reliance on digital drugs does not mean rejecting technology altogether. Instead, it’s about reclaiming control over how we use it. Here are several approaches to consider. Not ready for radical change? You may want to try introducing one or two of these and see how it feels.
1. Designate Tech-Free Zones
Establish spaces in your home where devices are not allowed—such as the dining table, the bedroom, or even an entire evening without screens. This simple practice encourages more presence and deeper conversations.
2. Set Digital Curfews
The blue light emitted from screens disrupts sleep patterns, yet many of us use our devices late into the night. Set a hard stop for screen use at least an hour before bed to allow your mind to unwind naturally (Newport, 2019).
3. Practice the One-Screen Rule
Multitasking with multiple screens—scrolling on your phone while watching TV, for example—further fragments attention. Commit to engaging with only one screen at a time to enhance focus and presence.
4. Schedule Intentional Breaks
Just as we schedule meetings and appointments, we should also schedule breaks from digital consumption. Try the 20-20-20 rule: every 20 minutes, look away from your screen for 20 seconds at something 20 feet away. Better yet, take a longer break outdoors without your phone.
5. Reconnect with Analog Experiences
Reading a physical book, writing in a journal, or having an uninterrupted face-to-face conversation are simple but powerful ways to retrain the brain for sustained attention and deeper thinking (Turkle, 2015).
6. Cultivate Mindful Use of Technology
Before unlocking your phone, ask yourself: What am I looking for? If you don’t have a clear answer, it may be a habit rather than a necessity driving your behavior. This small pause can break automatic digital engagement.
7. Engage in a Digital Detox
Try going for a day—or even a weekend—without social media or unnecessary screen use. Pay attention to how you feel. Do you experience withdrawal-like symptoms, or do you find a sense of relief?
8. Use Technology to Your Advantage
Ironically, digital tools can help curb digital dependence. Apps that limit screen time, grayscale mode to reduce screen appeal, and setting "Do Not Disturb" hours can all support healthier habits.
References
- Carr, N. (2022). Superbloom: How Digital Life Is Changing Our Minds.
- Lembke, A. (2021). Dopamine Nation: Finding Balance in the Age of Indulgence.
- Turkle, S. (2015). Reclaiming Conversation: The Power of Talk in a Digital Age.
- Newport, C. (2019). Digital Minimalism: Choosing a Focused Life in a Noisy World.