How Digital Addiction is Eroding Your Mental Health

A recent study showed that individuals spend an average of 6 hours and 40 minutes looking at screens every day. It can be alarming, since this figure has seen a notable increase of over 30 minutes per day in the last decade. We are constantly and chronically online, staring at our screen, at work, at home, even while walking or driving! Because we are all extremely reliant and engaged with our screens, it has become all too easy to overlook the impact that constant digital engagement has on our minds and relationships. We scroll through social media, play games, check emails, and binge-watch shows for hours, all without fully realizing how deeply these activities can influence us—especially our brains. 

Digital addiction, or compulsive behavior characterized by excessive and uncontrollable use of digital devices and the internet, is a growing concern that is affecting us on a global scale. 

The Symptoms of Digital Addiction: 

 Digital addiction, like any form of compulsive behavior, can manifest in a range of physical, emotional, and psychological symptoms. Here are some key signs that may indicate a person is struggling with digital addiction:

– Constant Cravings for Screen Time: You feel an overwhelming urge to check your phone, social media, or other digital platforms even when you don’t need to. You’re constantly checking for updates, likes, comments, or messages, even if you’ve already checked a few minutes ago.

– Difficulty Setting Boundaries: You find it hard to stop or limit your screen time, even when you know it’s taking up too much of your day. You also are susceptible to unplanned binge sessions, whether it’s watching TV shows, scrolling through social media, or playing video games, you lose track of time and end up spending hours online.

– Neglecting Responsibilities: Digital distractions prevent you from completing important tasks or following through on responsibilities (work, study, chores). You are increasingly missing deadlines and responsibilities.

– Feelings of Anxiety or Irritability: When you are without your phone or device, you feel anxious or irritable(the term is called “nomophobia”).

– Physical Symptoms: Prolonged screen time can cause eye discomfort, headaches, migraines (often referred to computer vision syndrome), sleep problems due to excessive screen time before bed, neck and back pain due to poor posture constantly looking down at a screen. 

– Social Isolation: You prefer digital communication (texting, social media) over in-person conversations, but this also leads to feelings of social isolation or detachment.

– Withdrawal from Offline Hobbies: You may find yourself neglecting offline activities, such as spending time outdoors, reading, or engaging in physical activities, in favor of screen-based pastimes.

– Loss of Time Awareness: You lose track of time when using digital devices. What starts as a quick check-in can turn into hours spent scrolling, gaming, or watching videos.

– Escalating Usage: Just like with substance addictions, digital addiction can escalate. You may increase the amount of time you spend online in order to achieve the same level of satisfaction (e.g., more social media scrolling or longer gaming sessions).

– Emotional Dependency: Your mood swings based on digital interactions. Your mood fluctuates dramatically depending on your online experiences—getting a “high” from positive feedback (likes, comments) or feeling down after a negative interaction or lack of likes/comments.

– Social Comparison: You may spend time comparing yourself to others online, leading to feelings of inadequacy or low self-esteem if you feel you’re not measuring up.

The Science Behind Digital Addiction

Research has shown that excessive screen time can significantly alter brain activity. When we engage with digital devices, the brain releases dopamine, the same neurotransmitter that responds to pleasurable activities like eating, socializing, or even praying. However, the constant availability of stimuli such as notifications, new content, likes, and comments, can create a “dopamine loop,” where the brain becomes dependent on this quick hit of pleasure, much like an addiction. Over time, this pattern can rewire the brain, making it more difficult for individuals to focus, engage in meaningful conversations, or experience true moments of stillness.

Our brains were designed for engagement in deeper, more meaningful connections: relationships, prayer, contemplation, and work. The over-stimulation caused by constant digital engagement, however, prevents the brain from shifting into rest mode. It disrupts the natural rhythm of emotional and mental states, often leading to anxiety, depression, and feelings of isolation. The very thing that’s meant to connect us can often have the opposite effect, distorting our capacity for real connection and engagement.

How Screen Addiction Affects Relationships

One of the most subtle but harmful effects of digital addiction is its impact on relationships. Just as couples’ emotional states and brain activity can align in positive ways when they spend quality time together, excessive screen use can create a disconnect. It’s easy to imagine a situation where one or both partners become so absorbed in their devices that they fail to notice the emotional shifts in each other’s behavior. In these instances, partners may become less attuned to one another’s needs, reducing the chances for emotional support and shared experiences.

In fact, research shows that couples who spend more time on screens are often less emotionally connected. While they may physically occupy the same space, they may be mentally and emotionally miles apart. The constant digital distractions create a barrier to genuine communication, making it harder to empathize, share concerns, or engage in meaningful conversations. Emotional convergence, which normally strengthens couples over time, is hindered when their attention is diverted elsewhere—toward screens rather than toward each other.

Satan’s distraction: How Screen Addiction is Pulling You Away from What Matters

As Christians, we are called to live lives of intention and mindfulness, focusing on what truly matters: love, connection, and worship. In Romans 12:2, Paul urges believers not to be “conformed to the pattern of this world, but be transformed by the renewing of your mind.” This transformation begins with paying attention to what shapes our minds and hearts. Digital addiction, like many other distractions, can conform us to the world’s standards: filling our time with superficial engagements that disconnect us from God, each other, and our true selves.

The Bible also speaks to the importance of rest and reflection. In Psalm 46:10, we are reminded to “be still, and know that I am God.” This stillness is critical for spiritual growth and emotional well-being, but it’s difficult to cultivate in a world that’s constantly buzzing with digital noise. God designed us to find peace in His presence, not in the endless cycle of notifications or the rush of online engagement. Our screens, while useful, can easily pull us away from the moments of quiet needed to listen for His voice.

Restoring Balance and Cultivating Healthy Habits

In a world where digital distractions are nearly unavoidable, it’s important to establish intentional boundaries for screen time. Here are a few ways to get reconnected: 

– Set Boundaries for Screen Time: Be intentional about how much time you spend on your devices. Establish times during the day, such as during meals or before bed, when you and your partner can be fully present with each other without screens. On your iPhone, you can access screen Time settings through the Settings app and set limits for app usage, notifications, and Downtime periods. For those with an Android, you can set app times and manage Focus mode with Digital Wellbeing & parental controls.

– Engage in Shared Activities: Instead of spending time passively scrolling through social media, consider engaging in activities that promote connection—whether it’s taking a walk, cooking together, or praying as a couple. These activities help create emotional and mental synchronization, strengthening your bond.

– Prioritize Rest and Reflection: Follow God’s call for stillness by setting aside time to rest and reflect. This might mean reducing screen time, reading Scripture, or simply being silent in God’s presence. Allow your mind and heart to recalibrate so you can be more present in your relationship with God and your partner.

– Spiritual Growth as a Couple or Family: Couples can also incorporate devotional time together, reflecting on Scripture and praying for each other. This helps align both individuals mentally, emotionally, and spiritually, creating a sense of unity that transcends digital distractions.

Digital addiction may not be as visible or obvious as other forms of addiction, but its effects can be just as serious. If you recognize several of these symptoms in yourself or a loved one, it may be time to reassess the role that technology is playing in your life. Balancing digital engagement with offline activities, healthy relationships, and self-care is crucial for maintaining both mental and physical well-being.

Seeking balance and mindful usage of technology aligns with principles of stewardship and self-control. We are called to care for our minds and bodies, and excessive screen time can interfere with our ability to live out the abundant life that Christ promises us. Taking steps to address digital addiction is an important way to evaluate what brings me joy more than receiving God’s delight in us. Resisting to ignore the possible negative effects also is a combat against the enemy who always tries to prevent healthier, more fulfilling relationships.

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