Digital Mind Wash: How the Internet Shapes Our Brains

The internet promised us everything we ever wanted. A world of infinite knowledge, instant connection, and endless entertainment, all at our fingertips. Yet, in this new golden age of information, it has also given us more than we bargained for. A creeping sense of digital unease has begun to take hold, as our minds and behaviours adapt to a world of constant, real-time stimulation. The consequences of this shift are becoming increasingly clear, from a collective decline in attention spans to rising concerns over mental health and wellbeing. We must ask ourselves if the internet, for all its wonders, is slowly rewiring our brains and, in doing so, making us more susceptible to manipulation, reducing of critical thought and having a great potential to feed people’s negativity taking the digital diet to a more toxic path. And the risk here is algorithms feeding our eyeballs and minds more of the same.

The relentless flow of information has given rise to the phenomenon of ‘doomscrolling’, where we find ourselves compulsively consuming negative news and content, a habit that is directly linked to increases in anxiety and depression. This isn’t just about what we choose to look at; it’s about the very tools we use. For many children, smartphones have become a new digital pacifier, a crutch to keep them entertained. The average child aged 5-16 spends at least six hours a day looking at screens, a figure that can jump to nine hours for teenagers. Adults are not immune, with the average UK adult spending over five hours a day on their phones alone, in addition to any work-related screen time. This pervasive ‘always on’ culture has led to a sort of ‘two blue ticks’ anxiety, where we feel an immense pressure to be constantly available and responsive, blurring the lines between our online and offline selves.

The impact of this constant connectivity on our neurological development is a growing concern. The rise in diagnoses of neurodevelopmental conditions like autism and ADHD in children, while a reflection of improved awareness, also raises questions about the role of early and pervasive screen exposure. Children are handed devices before they can walk and talk, potentially replacing vital human interaction with a highly curated digital world. This is not to say technology is the sole cause, but its presence cannot be denied in non-severe cases, where it can exacerbate pre-existing vulnerabilities. The real-time dissemination of highly curated lifestyles, from social media influencers to celebrities, creates a world of unattainable ideals. For many, this leads to feelings of inadequacy, frustration, and depression when their own lives fail to measure up. The internet, in its effort to connect us, may be fostering a deeper sense of isolation and inadequacy and could be factor in many higher diagnoses of neurological disorder.

This isn’t a Luddite’s argument against technology, but rather a call for mindfulness. We have become digitally obese, consuming a steady diet of junk content that leaves our minds atrophied. The algorithms that power our feeds are masterful at understanding our fears and desires, keeping us hooked in a self-perpetuating cycle of distraction. The dopamine centres in our brains are rewarded with every like, share, and notification, creating a behavioural feedback loop akin to addiction. It is no wonder that a clinical term, problematic smartphone use, has been coined to describe this compulsive behaviour. The internet, while not real life, has real-life consequences.

Our minds are being exposed to data at an unprecedented speed, with news and distressing images travelling near-instantaneously. This can lead to a kind of vicarious trauma or PTSD-like response, where the mind is unable to process or reset after witnessing shocking events like wars or violence. The sense of powerlessness in the face of this deluge of information is overwhelming. We need to remember that much of what we consume is false, highly-artificed, and designed to elicit a specific emotional response. This is why a digital detox is so crucial.

A new approach is needed, one that reclaims our time and attention from the digital world. This can be as simple as putting the phone down, reading a book, or taking up a new hobby. We must consciously create boundaries and remember to ‘touch grass’—to reconnect with the physical world and with one another. If we are to have a healthy relationship with technology, we must learn to be its master, not its servant.

Top 10 Digital Detox Strategies

1. Be Realistic: Start with small, manageable goals for reducing screen time.
2. Turn off Notifications: Disable non-essential alerts to reduce the constant pressure to respond.
3. Delete Problematic Apps: Temporarily remove social media or other distracting apps from your phone.
4. Create ‘No-Phone Zones’: Designate certain areas, like the bedroom or dining table, as screen-free.
5. Schedule Tech-Free Time: Block out specific periods in your day or week to be completely offline.
6. Find an Analogue Hobby: Replace screen time with a hands-on activity like reading, painting, or gardening.
7. Use Your Phone’s Tools: Utilise built-in features like ‘Downtime’ or ‘Digital Wellbeing’ to monitor and limit your usage.
8. Leave the Phone Behind: Intentionally leave your device at home for short periods, like when going for a walk.
9. Invest in a Smart Alarm: Use a physical alarm clock to avoid checking your phone first thing in the morning.
10. Communicate Your Detox: Let friends and family know you are taking time offline to manage expectations.

Facts

• Average Screen Time: Children aged 5-16 in the UK spend at least six hours a day looking at screens. For teenagers, this can increase to nine hours. The average UK adult spends over five hours a day on their phones alone.
• Smartphone Addiction: The clinical term for smartphone addiction is often referred to as ‘Problematic Smartphone Use’ (PSU) or ‘nomophobia’ (fear of being without a mobile phone).
• UK Mental Health Costs: Poor mental health costs UK employers an estimated £51 billion per year, with much of this attributed to presenteeism and lost work days.
• News Dissemination: Studies have shown that false news can spread up to six times faster on social media platforms than truthful information, largely due to human users rather than bots.
• Brain’s Reward System: Social media is designed to trigger the brain’s dopamine reward system. Likes, notifications, and new content provide a hit of dopamine, creating a powerful feedback loop that reinforces and encourages continued use, much like other addictive behaviours.

Links

• UK Screen Time Stats: https://www.aandslandscape.co.uk/screen-time-statistics-impact-on-children/
• Smartphone Addiction: https://www.helpguide.org/mental-health/addiction/smartphone-addiction
• UK Mental Health Costs: https://www.deloitte.com/uk/en/about/press-room/poor-mental-health-costs-uk-employers-51-billion-a-year-for-employees.html
• Dopamine & Social Media: https://pmc.ncbi.nlm.nih.gov/articles/PMC11804976/
• News Spreading: https://www.internetsociety.org/blog/2018/03/fake-news-spread-fast-dont-blame-bots/