How Do We Improve our Digital Wellness?

We are consumed by our technology.  According to a recent research report, over 5 billion of us are online and trolling the internet for more than 6 hours each day.  In South Africa, the average user spends an amazing 9 hours and 24 minutes, or an estimated 60% of their waking hours online. The next most active are the Brazilians, who spend an average of 9 hours and 13 minutes, while the third most active group are the Filipinos, who are online an average of 8 hours and 52 minutes each day. 

But that’s just the internet.  It’s social media that we’re probably all wondering about.  As Jay Baer, the American author has famously said, “Content is fire and social media is gasoline.”  Truly, our world is alight with the power of social media.  I believe it offers tremendous good, but . . . . at what cost?  Is it worth it?

That question is something we here in the UAE should be thinking about seriously. Apparently,  the UAE boasts the highest social media engagement of any country on earth.  That’s according to Digital 2024: Global Overview Report, a product of Datareportal.   Specifically, the report tells us that the number of unique social media identities registered here exceeds the number of residents by some 12%. 

??? 

We UAE social media users, whoever we are, are logging a full 2 hours and 58 minutes online, on average.   To me, that seems like a lot but it’s not the highest usage number. The most active users of social media are the Kenyans who clock in 3 hours and 43 minutes.  That’s a full hour and twenty minutes more than the the world average of 2 hours, 23 minutes.  Apparently, it’s the Japanese who use social media least, devoting just 53 minutes a day to the scroll.

But, again, what is all of this time online and on social media doing for us?  Is it worth it?  Clearly, we like it or we wouldn’t all be so engaged.  Indeed, a BMC Psychology article, suggests that social media can profoundly increase our self-esteem and our sense of connection and belonging.  But, the authors write, “it can also lead to tremendous stress, pressure to compare oneself to others, and increased sadness and isolation.”

Of course, this is something we parents know only too well.  We all, old and young, seem to be inextricably enmeshed in this digital world.   Apparently, the last decade has witnessed an unprecedented surge in digital dependency. From smartphones to smart homes, our lives are increasingly entwined with technology. The constant influx of notifications, the pressure to maintain an online persona, and the addictive nature of scrolling through endless feeds have created a complex digital landscape that demands our attention.  According to researchers Hunt Alcott, Matthew Gentzkow and Lena Song, authors of Digital Addiction, about one-third of our social media use occurs simply because we can’t get ourselves away.  We just can’t stop scrolling.    

If that’s true then at least we adults are probably feelings some guilt about wasted time. We wanted to get off . . . but we didn’t.  And, what could we have done with that time?  Made a nice dinner for the family?  Worked out? Called our moms?  There are a ton of ‘good’ things that we might have done that we didn’t.  So, certainly we can say that social media is impinging on our productivity.  But it’s a bit more than that.  I personally believe that it’s impinging on my self-care, i.e., the time I try to invest in my health and wellness.  If I spend too much time on social media, that’s time I no longer have for meditation, a walk on the beach, or exercise. . . . or simply relaxing, which my Oura ring tells me I should do more often.

But regardless of whether or not social media is impinging on your wellness behaviours, it is certainly impacting our mental health.  But it’s also impacting physical health.  Of the four harmful impacts itemised by the scientists at Light Body Labs, three are physical.  These include:

Electromagnetic Field (EMF) Radiation Exposure:   According to the European Commission, electromagnetic fields are “a combination of invisible electric and magnetic fields of force.”  EMFs result quite naturally in our environment because of the Earth’s magnetic field but they are also generated by human use of electricity. Interestingly, the International Agency for Research on Cancer’s (IARC’s) has concluded that EMFs are “possibly carcinogenic to humans."  However, the World Health Organisation has not yet finalised its opinion.

Blue Light Exposure:    Exposure to blue light emitted by screens disrupts our circadian rhythm, the natural sleep-wake cycle governed by the sun's blue light. In the contemporary era of widespread screen use, artificial blue light can mislead the brain into perceiving daytime even during nighttime scrolling activities, leading to suppressed melatonin production.

Sedentary Lifestyle:   Prolonged periods of sitting are associated with heightened risks of obesity, cardiovascular diseases, and musculoskeletal issues. The rise of technology in healthcare has increased life expectancy, but at the cost of physical health, with individuals living longer yet experiencing diminished physical function and a lower quality of life.

The fourth is yet another emotional concern.

Social Comparison and Financial Dysmorphia:  Of course,  social media platforms tend to showcase the highlights of individuals' lives, emphasising achievements, luxurious experiences, and possessions. Constant exposure to these curated representations can create an unrealistic standard of financial success, leading to feelings of inadequacy among those who perceive their own financial status as falling short.  Gen Z, being the first generation to grow up entirely in the digital age, is particularly susceptible to comparing themselves with their peers on social media and to financial or ‘money’ dysmorphia.  According to a recent study by CreditKarma, some 43% of Gen Z and 41% of millennials admit to having a skewed perception of their financial strength.  But economic uncertainties, such as student loan debt and job market challenges can exacerbate financial anxiety.  Particularly in young Gen Zers, the contrast between their financial realities and the perceived successes of their peers on social media can intensify feelings of financial inadequacy.  This isn’t something that you necessarily grow out of quickly.

So . . . what do we do about all of this?

The BMC Psychology paper I referenced earlier, reminds us that ‘mindful use is essential to social media consumption.’  Indeed, if we are to balance and manage the information overload, the comparisons, the interruptions and distractions, we need to not simply be aware of these issues but have developed a capability to recognise, sort through, and regularly withdraw from them.  It’s about learning to navigate the digital landscape responsibly. 

Apparently, university librarians are thinking about this ‘navigation’ issue a lot and how we - as a society - might alter our children’s navigational tendencies to promote a more significant ‘digital wellness’.   But what, exactly, is digital wellness?  Simply put, digital wellness encompasses the holistic health of individuals in the digital age, acknowledging the interplay between our physical, mental, and emotional well-being and our digital activities. It involves finding a balance between the benefits and drawbacks of technology, ensuring that our digital pursuits enhance rather than detract from our overall quality of life.    Again, university librarian are hopeful that we can all realise an increased digital wellness, if and when we can make ‘mindful decisions related to time spent, account settings, sharing, and more’ online.

And, for that, we need 'digital literacy.'  UNICEF, the UN institution most intently concerned with the impact of technology on our children, defines digital literacy as “the knowledge, skills and attitudes that allow children to flourish and thrive in an increasingly global digital world, being both safe and empowered, in ways that are appropriate to their age and local cultures and contexts.”   The journal Psychology Today extends this definition suggesting, ‘Digital literacy skills combine to build internal strengths—feelings of competence, resilience, and self-reliance—that can protect against low self-esteem, depression, poor body images, unhealthy attitudes about gender and sex, substance abuse, and violence and promote personal growth and psychological well-being.’

Again according to Psychology Today, a well constructed digital literacy programme teaches kids to:

•  Recognize when technology use is healthy and balanced rather than reactive.
•  Take charge of their behaviour, empowering conscious choices and prioritising.
•  Ask questions and think critically about what they see and do with media.
•  See behind the content and structure to identify hidden motivations and agendas.
•  Build social skills like kindness and empathy.
•  Provides strategies for dealing with bullies or inappropriate content
•  Understand why certain technologies are physiologically hard to put down.
•  Be aware of emotional reactions that trigger negative behaviors, like self-doubt.
•  Understand the importance of boundaries—including personal behaviors, privacy, and content ownership.

This training might be useful to all of us.  If we can invest in ourselves, making ourselves more aware, more capable of understanding the technology we are using and it’s many plusses and minuses, if we can create boundaries and safeguards for ourselves, fostering a culture of responsible digital engagement, we can collectively work towards a world where digital literacy is not only a personal skill but a fundamental aspect of global well-being.

That would be wonderful, wouldn’t it?

Yours in health and happiness,

Sarah