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Do you find yourself wasting precious time and energy on your screen devices? Does consuming digital content distract you from connecting deeply with yourself, others, and nature? If so, you are not alone. The average American spends 5 hours a day on smartphones, and 61% admit to being addicted to the internet and their devices.[1] When researching this article, I was shocked to find that I may be an internet addict! So, I challenged myself to a week-long digital detox to better understand the benefits of managing time, forming deeper connections, and seeking fulfilling triggers for natural dopamine. If you’re hooked too, check out Dr. Bennett’s book, Screen Time in the Mean Time. She covers why our screens are so compelling and creative ways to break the spell. Screen Time in the Mean Time is particularly critical for parents to assess the impacts that screen use has on their kids.

Digital Dopamine

The happiness we experience from eating ice cream on a hot summer day is similar to the happiness we experience from receiving notifications from our digital devices. Dopamine is responsible for that happiness. Dopamine is the feel-good chemical produced by our brain’s pleasure center that plays a starring role in motivation, desire, and behavior.[2] Dopamine gets released when we experience joy – like taking a bite of delicious food, having sex, exercising, or having fun talking to a friend. In an evolutionary context, dopamine rewards us for doing beneficial behaviors and motivates us to repeat them.[2]

Once dopamine is released, our brain craves more of the same or similar sources of stimuli. Smartphones provide a virtually unlimited supply of social stimuli, positive and negative. Every notification, whether it’s a text message or a “like” on Instagram or Facebook, has the potential for gushing dopamine.[2] However, most of us agree that digital dopamine feels more artificial than the dopamine released during real-life magical moments. If we restrict addictive digital habits that lead to dopamine dependency, we’ll train our brains to be at peace and content without distraction for longer durations. Contentment without distraction leads to less stress overall and more productivity.

What is a digital detox?

The Oxford Dictionary defines digital detox as, “A period of time during which a person refrains from using electronic devices such as smartphones or computers, regarded as an opportunity to reduce stress or focus on social interaction in the physical world.”[3]

According to Psychology Today, a digital detox does not always mean complete abstinence. Many people use their digital devices for essential business, educational, and familial purposes.[4]

Do you need to do a digital detox?

Do you …

feel anxious or stressed if you can’t find your phone?
feel compelled to check your phone every few minutes?
feel depressed, anxious, or angry after spending time on social media?
get preoccupied with the like, comment, or reshare counts on your social media posts?
feel afraid that you’ll miss something if you don’t keep checking your device?
often find yourself staying up late or getting up early to play on your phone?
have trouble concentrating on one thing without having to check your phone?
experience a low self-image due to comparing yourself to others online?
not spend enough time moving around or engaging in exercising or mind/body-related activities?
watch screens while eating meals, resulting in disoriented eating patterns which can lead to weight gain or restrictive eating habits.?[5]

If several of these issues apply to you, consider challenging yourself to a detox!

My Digital Detox Experience

On day one of my digital detox, I felt uncomfortable, yet relieved, from my sense of detachment. I knew I was missing out on online conversations, content, news, and media. But I didn’t mind because I was spending time on outlets that drew me closer to my life instead. My attention and focus improved. I also noticed instant behavior, mood, and energy enhancements. I felt more productive, efficient, and happily regulated.

My quality of sleep also improved significantly! Before my detox, I was on my phone late at night or first thing in the morning due to an influx of demanding notifications. That often tanked my mood moment one. Once detoxed though, I didn’t feel the need to check on what other people were doing because I was entirely focused on what I was doing. I also felt more self-confident because I wasn’t comparing myself to everybody else’s perfect selfies, relationships, and amazing vacations.

Don’t get me wrong, I was tempted! Especially in those boring moments. But after a while, I learned to happily pick up a book, go for a walk, make home-cooked meals, play with my dogs, or journal. These activities released natural and rewarding dopamine throughout my mind, body, and soul.

Overall, after my week-long digital detox, I preferred to stay disconnected. Now two weeks later, I feel more focused, connected, healthy, and happy! I feel empowered having broken that dependence on instant gratification, media engagements, and feedback.

The Benefits of a Digital Detox

Engaging in hobbies that release yummy dopamine in the brain
More time to get things done
Happy and steadied mood
Self-focused rather than the compare and despair of social media
Better eating, sleeping, and thinking patterns

How To Get Started

Pay attention to your emotions when you use your phone.

Schedule breaks from phone
Use apps to track usage
Disconnect at night before bed to wind down
Turn off notifications or put them on a later home screen on your phone
Time spent online– individuals who aim to abstain from digital devices during certain times of the day, or even certain days of the week can schedule a digital curfew. For example, no usage after 9 PM, or no usage on Sundays. Such strategies are helpful for ensuring productivity during the day and better sleep and rest at night.
Digital-free Spaces- Some British pubs have enacted a ‘no phones, no laptops, no tablets’ policy to encourage social conversation. Similarly, some people have started specifying digital-free spaces in their own homes. This commonly includes spaces such as the bedroom or the dinner table.
Alternatives. Many people are using social media and digital devices to fill a social void. A successful digital detox will create free time for alternative activities, which may better fill this void. Individuals can create an action plan in this regard, which may include rekindling old interests, pursuing new hobbies, or volunteering for a sense of fulfillment.

GKIS Courses Can Help

Our Screen Safety Essential Course gives you access to the tools and resources that you need to safely navigate today’s world. Our Essentials Course grants you instant access to useful videos, workshops, articles, and more.
Screen Time in the Mean Time is the parenting guide needed in this digital age. Dr. B’s book provides tangible ways to keep your family safe and connected while utilizing technology.
Our GKIS Social Media Readiness Course allows teens an opportunity to start taking accountability for their actions online and become proactive instead of reactive.
Our GKIS Screen Safety Toolkit is a resource guide perfect for those that need smart tech tools for filtering, monitoring, and management plus some time to find workarounds.

Thanks to CSUCI intern Haley Begun for researching and co-authoring this article about the signs and benefits of a needed digital detox!

I’m the mom psychologist who will help you GetKidsInternetSafe.

Onward to More Awesome Parenting,

Tracy S. Bennett, Ph.D.
Mom, Clinical Psychologist, CSUCI Adjunct Faculty
GetKidsInternetSafe.com

Works Cited

Brown, Eileen. “Americans Spend Far More Time on Their Smartphones than They Think.” ZDNet, ZDNet, 28 Apr. 2019, https://www.zdnet.com/article/americans-spend-far-more-time-on-their-smartphones-than-they-think/.

Stephen Hartley, et al. “Dopamine, Smartphones & You: A Battle for Your Time.” Science in the News, 4 Feb. 2021, https://sitn.hms.harvard.edu/flash/2018/dopamine-smartphones-battle-time/.

“Digital Detox: Meaning & Definition for UK English.” Lexico Dictionaries | English, Lexico Dictionaries, https://www.lexico.com/definition/digital_detox.

Social Media and Mental Health: Time for a Digital Detox … https://www.psychologytoday.com/us/blog/talking-about-men/202002/social-media-and-mental-health-time-digital-detox.

Cherry, Kendra. “The Benefits of Doing a Digital Detox.” Verywell Mind, Verywell Mind, 20 Nov. 2020, https://www.verywellmind.com/why-and-how-to-do-a-digital-detox-4771321.

Photo Credits

Photo by Mo, https://unsplash.com/photos/NKhckz9B78c

Photo by Marvin Meyer, https://unsplash.com/photos/SYTO3xs06fU

Photo by Carl Heyerdahl, https://unsplash.com/photos/KE0nC8-58MQ

Photo by Emily Underworld, https://unsplash.com/photos/Ko3EMBFggok

Are you so attached to your smartphone that you can’t ignore a notification while driving? As hard as it is for parents, imagine how impossible it is for your teen! Their virtual identities are even more developed than ours. Teens need their phones to communicate with friends, look up activities, watch on-demand entertainment, and complete school assignments. Teens are more cyborg (part human, part machine) than parents. They are more dependent on screens and more practiced. With less impulse control, they are also at higher risk for distracted driving. One of my favorite things about being Global Ambassador for TeenSafe was helping parents can better help teens concentrate on the road rather than their screens. Although there are phone options and apps that help, nothing works as well as starting healthy habits before they get their driver’s licenses. Today’s GKIS article may help save your life or the life of your child!

Distracted Driving

Motor vehicle accidents are the leading cause of death for children. Texting while driving is the cause of 25% of all driving accidents.[1,2 ] Texting while driving has become a 6x bigger hazard than drinking while driving. Ninety-five percent of drivers disapprove of distracted driving, yet 71% admit to doing it.[3] In the five seconds it takes to respond to a text while driving 55 mph, one travels the entire length of a football field.[4] Not only does texting take your eyes off the road, but it also takes your hands off the wheel and your concentration off safe driving.

Teenagers are the guiltiest of distracted driving. A 2012 AAA Foundation in-car study found that teens are distracted for up to one-fourth of their time behind the wheel. Screen activities like texting, navigating, taking photos, checking social media, and selecting and downloading music are common distractors.

The compelling urge to multitask combined with the dire need for more hours in the day compulsively condition us to be on our screens 24/7. There has also been a large increase in smartphone apps available for download. Not only are teens texting, but many are also using social media and gaming apps like TikTok, Instagram, Facebook, Twitter, and Pokémon Go and even taking “selfies” with apps like Snapchat while driving.

Monkey See, Monkey Do

Every parent has told their teen not to use their phone and drive, yet, “according to 77% of teens, adults tell kids not to text while driving—while texting themselves while driving “all the time.”[5] They notice, and they copy what we do. Why should our teens listen to us when we remind them not to use their phones and drive if we don’t take our own advice?

Peer Influence

To make matters more difficult, our driving habits aren’t the only influence on our teens. 75% say texting while driving is common among their friends.[6]

Start the Conversation

The National Safety Council reports that smartphone use while driving leads to 1.6 million motor vehicle accidents each year. That translates to nearly 390,000 injuries and 15,341 drivers involved in fatal crashes. One out of every four car accidents in the United States are caused by texting while driving.[7]

If your teen is driving, talk with them about specific ways to reduce their distractions while on the road. Being a positive role model for safe driving and promoting open communication will not only benefit your teen but hopefully, your teen will follow your lead and become a role model for their friends. In our crazy busy lives, we all could use some reminders. Even teens agree; “62% of teens feel that getting reminders from their parents not to text and drive would be effective in getting them or their friends to stop texting and driving.”[6]

GKIS Tips for Distraction-Free Driving

Because teen drivers are inexperienced and tend to overlook risk, draw up a safe-driving contract with the help of your free GetKidsInternetSafe Connected Family Screen Agreement so they are aware of distracted driving risks and agree to safe driving practices. Make sure they recognize that texting while driving is illegal and may result in fines, license restrictions, a rise in auto insurance rates, and even prison time. Critical safety measures include setting a good example, limiting the number of passengers, investing in a safe-driving course, and using a parent-controlled tech tool like a pause button that freezes smartphone capacity.
Enable “do not disturb while driving” options on your smartphone.
Stash your phone away when driving. Even when disabled, it’s still too tempting to grab it for nav or music.
If you’re the kind of person that can’t stand radio commercials, create a music playlist on your phone so you don’t have to go searching through your phone for a song while you drive.
If you need to take an important phone call, pull over to the side of the road.
Use Bluetooth. While it is still mentally distracting to be talking on the phone if you can’t pull over, Bluetooth keeps your hands on the wheel and your eyes on the road.
Plan ahead and look up directions before starting the car.
While there are days when running late is unavoidable, do your best to be ready before you get in the car. That means makeup, hair, and breakfast are already taken care of rather than dining while dashing.
Finally, regularly remind your teens that using their smartphones while driving is not worth losing their life. Remind them that driving is a huge responsibility, and their car is a 2-ton weapon.

With this information and these tips, I hope you and your teen can support each other in working towards becoming screen media-safe behind the wheel. Thanks to CSUCI Intern, Brooke Vandenbosch for reminding us that texting and driving just aren’t worth the risk. For a reminder about why a constant connection to their friends is so compelling to teens, brush up on your developmental psychology with my GKIS crash course about teens!

I’m the mom psychologist who will help you GetKidsInternetSafe.

Onward to More Awesome Parenting,

Tracy S. Bennett, Ph.D.
Mom, Clinical Psychologist, CSUCI Adjunct Faculty
GetKidsInternetSafe.com

TeenSafe & Distracted Driving

Photo Credits

Texting While Driving
Girl in Car
Driving

Works Cited

[1] https://www.cdc.gov/safechild/child_injury_data.html

[2] https://www.nhtsa.gov/risky-driving/distracted-driving

[3] AT&T, https://www.itcanwait.com/pledge

[4] DMV. https://www.dmv.org/distracted-driving/texting-and-driving.php

[5] Atchley, P., Atwood, S., Boulton, A. (2011). The Choice to Text and Drive In Young Drivers: Behavior May Shape Attitude. Accident Analysis & Prevention, Vol 43. Retrieved from

[6] U.S. Newswire [Washington] (2012). 43% of Teens Say They Text & Drive; 77% Say Adults Warn Against Risks, but Text & Drive ‘All The Time’: With Prom, Graduation, Summer, May Starts ‘100 Deadliest Days’ On the Road for Teen Drivers; AT&T Kicks Off Nationwide Car Simulator Tour

[7] https://www.aaafoundation.org/sites/default/files/research_reports/DistractedDrivingAmongNewlyLicensedTeenDrivers.pdf