Putting Technology to Bed
For some, the evening might serve as the best time to catch up on emails, scroll Facebook or even check the news feeds from the day. In between “shares” and “likes” you may find yourself doing a load of laundry, dishes or cleaning up toys. While your schedule might now allow for downtime, even after the kiddos have gone off to bed, making it a point to allow rest into your home will serve to prep your own body for bedtime and enhance overall wellness habits.
Multi-tasking myth
According to most social media experts, posting information in bite-sized pieces that encourage a quick glance is all that the brain is capable of handling when it comes to social media outlets. Social media apps flow with a constant stream of photos, quotes, videos and memes, flooding our eyes and minds. The problem lies in that, for most people social media has become a sort of addiction lending to the need for more, better and immediacy. Because poor focus and inattention are contrary to how the brain is designed to function. shifting from task to task or allowing the brain to skip, hop and jump in between posts, develops a jumbled sense of thinking.
Unfortunately this visual input is an overstimulation of senses and has led to an “informational high”. An identifiable problem, worldwide, is that of being a social media enthusiast versus a social media addict. Norway has actually developed an instrument to measure Facebook addiction. Interestingly, this research has found that multitasking social media can be as addictive as alcohol, drugs or chemical substance abuse (1).
While a large number of followers on Instagram or friends on Facebook may seem impressive, studies actually show that the more social circles in which a person is linked, the more likely the social media outlet will be a source of stress (2). Interestingly, greater social media use interferes with clear thinking, decision making, leads to impulse buying, increased binge eating and a higher body mass index simply because of a lack of self-control (3).
Directed rest
The link between meditation and multitasking is clearly positive. The University of Washington reports that those involved in a research group studying the effects of meditation training on multitasking showed fewer negative emotions, improved concentration and attending to a task longer (4). The concept of directed rest is one that allows for introspection, self-reflection and/or prayer. Our brains are designed as a network of pathways that allow for constant rebuilding of our minds - especially during sleep. Developing the mind by choosing to take thoughts captive rather than letting it wander aimlessly (as when scrolling through social media or watching a Netflix re-run) enhances brain function, as well as mental, spiritual and physical well-being (5). If we forego times of directed rest we can actually disrupt certain functions of the brain. Ignoring discipline and self-reflection can bring about negative self-esteem, depression, worry, anxiety, health issues and short term memory issues (5). This is why it is SO crucial to find time to rest the mind - away from the input of technology. Taking time to rest actually improves brain function by rewiring pathways that have been stressed, allowing them to function properly while increasing intelligence and overall health.
Need a few Tips for entering directed rest?
Evening yoga
Slow your heart rate, calm your nerves and ease your mind before hopping into bed. And if you’re in need of a few suggestions head to the Aspen Wellness recommendations.
Keep a journal or notepad
If you find yourself tossing and turning with your mind reeling, keep a journal or notepad on your night stand. Clear your head of the thoughts that seem to be running rampant by writing them down.
No-tech time
Establish a habit of spending time away from your devices before bedtime, by setting aside a 10 minute, 30 minute or 60 minute "No-Tech" block each day in which you deliberately decide not to use your devices.
Read a book
Because grabbing the iPad to catch up on a Netflix show or scrolling on your phone is often a habit, substitute a new habit by picking up a good book to read before your face hits the pillow.
WHAT’S NEXT?
If you’re in need of more when it comes to cutting back on technology, check out 12 Months to a Healthier You for a few free downloads to help you build better habits when it comes to technology use.
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Resources:
Are you a Facebook addict? (2012, May 07). Retrieved from https://www.sciencedaily.com/releases/2012/05/120507102054.htm
More Facebook friends means more stress, says report. (2012, November 26). Retrieved from https://www.sciencedaily.com/releases/2012/11/121126131218.htm
Wilcox, Keith and Stephen, Andrew T., Are Close Friends the Enemy? Online Social Networks, Self-Esteem, and Self-Control (September 22, 2012). Journal of Consumer Research, Forthcoming; Columbia Business School Research Paper No. 12-57. Available at SSRN: https://ssrn.com/abstract=2155864.
Levy, D. M., Wobbrock, J. O., Kaszniak, A. W., & Ostergren, M. (2012, May 28). The effects of mindfulness meditation training on multitasking in a high-stress information environment. Lecture presented at 38th Graphics Interface Conference in ON, Canada, Toronto.
LEAF, C. (2013). SWITCH ON YOUR BRAIN: The key to peak happiness, thinking, and health. Place of publication not identified: BAKER Book House.