Mental well-being in occupational health care
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Organisational psychologist explains: Why is it so difficult to put your smart device down?
Pekka Tölli, Chief Organisational Psychologist at Working Life Services, explains the reasons behind the addictive nature of smart devices.
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Did you once again catch yourself spending more time than intended on your smart device? Many people feel bad about their screen time, but it’s hard to resist the addictive nature of devices and the content they enable us to consume. Understanding why apps are so exciting makes it easier to take steps towards more conscious device use.
Mehiläinen’s Chief Organisational Psychologist Pekka Tölli explains that there is a strong financial incentive behind smart devices and apps: they are designed to catch our attention and keep us engaged for as long as possible.
Our brain is tuned to react to stimuli
Devices constantly offer surprising, attractive and emotional content. Notifications, in particular, are powerful triggers that entice us to immediately check our phones.
"This is a mechanism that has proven useful in evolution. Our ancestors learned that reacting to an unexpected stimulus is worthwhile as it may signal danger. That’s why the sounds and signals of notifications are so effective in attracting our attention," Tölli explains.
For example, short-form videos on social media are a perfect example of addictive content. They are brief, surprising and, thanks to algorithms, exactly match our personal interests.
Dopamine and the spiral of quick pleasure
One explanation lies in our brain chemistry. When talking about the use of smart devices, people often mention dopamine, a complex neurotransmitter.
"Dopamine doesn't create a feeling of satisfaction as such, but rather a feeling of 'wanting more'. Apps aim to constantly boost our dopamine levels so that we keep wanting to consume more content," Tölli explains.
Things that usually provide pleasure, such as a good meal, require effort. Smart devices, on the other hand, teach our brains to find pleasure quickly and effortlessly.
"This can lead to us not finding the same level of pleasure in other things. We may start to feel frustrated by ordinary things that progress slowly," says Tölli.
Social media is one-dimensional interaction
We all have a fundamental need to be seen, heard and accepted. Social media leverages this need, but only offers a one-dimensional solution.
"Interaction on social media is restricted to likes, comments and reactions. It cannot replace an authentic encounter where we can see, hear and feel the presence of another person," Tölli says.
Reflect on your device use with self-compassion
Not all screen time is equal. Paying bills is not the same thing as being constantly bathed in dopamine while scrolling through short-form videos. Tölli encourages everyone to think about how they feel when using devices. Does the time spent on social media feel relaxing or does it result in a mental hangover?
Nevertheless, it is important to be kind to yourself. Enjoying smart devices is perfectly okay, as long as there is a balance between device use and other facets of your life.
Pekka Tölli’s tips for disconnecting from devices
1
See the big picture
Be brutally honest about the time you spend on your phone. Use a screen time app on your phone to see which apps take up most of your time. Ask yourself if this is really how you want to spend your time, and whether it brings you enough joy to be worth it.
2
Micro-level reflection
Identify the situations where you reach for your phone. What makes you choose to pick up a device? Is it a certain feeling, situation or mood, or does it just happen automatically? Make a list of your findings.
3
Reprogramming the brain
Instead of quitting smart devices completely, think about suitable replacements. When breaking an old routine and reprogramming the brain, it often pays to choose a comfortable or neutral replacement for the old habits.
4
Adjust your environment
If you want to focus on something, move the phone further away or put it somewhere out of sight. A few seconds’ delay in having access to the device will help you to become aware of your actions.
