CD CULTURE DISRUPTOR
FELECIA HATCHER:
ISSUE 03
CHANGING THE PERCEPTION OF BLACK INNOVATION ONE CITY AT A TIME
“
CONNECTED AND CONTENT R
O F T N A T R O P M SI I X O T E D L A T I G TAKING A DI MENTAL HEALTH.
Modern technology has put a world of information at our fingertips. While technology makes our lives easier in many ways, it has also created brand new kinds of stress for the 21st Century.
”
American Psychology Association
According to this year’s results from the American Psychological Association’s annual Stress in America™ survey, more than eight in 10 Americans are very attached to their gadgets (81 percent say they are constantly or often connected to at least one device). Eighteen percent of adults identify technology as a very or somewhat significant source of stress, and 20 percent of American adults say technology causes the most stress when it doesn’t work.
-8-
But it’s clear that technology is also something we rely on. Indeed, a 2013 survey by the American Psychological Association’s Center for Organizational Excellence found that digital technology helps people to be more flexible and more productive, and makes it easier to get work done. The trick is to take active steps to manage your technology use so the cons don’t override the pros. When it comes to tech use, many of us are looking for a better balance. The Stress in America survey found 65 percent of Americans somewhat or strongly agree that periodically “unplugging” or taking a “digital detox” is important for mental health. Yet only 28 percent actually do so.
To help manage your own stress and improve focus, try to make some realistic decisions about what notifications you truly need. You might need to see each incoming email during the workday, but perhaps Facebook updates aren’t as important. 4. Manage expectations. If you don’t plan to check text messages during your workday, or won’t be checking email regularly on vacation, make sure you let other people know. Tell your mom you’ll reply to any messages in the evening. Make sure your boss is onboard before you disappear for the weekend. You won’t be able to enjoy the benefits of disconnecting if you’re dealing with frustrated family members and co-workers.
Are you looking to take control of your tech habits? Here 5. Use social media wisely. Many people have had the are seven strategies to help you use technology in healthy experience of feeling like their life is less glamorous or exways. citing than the lives their friends showcase on social media. In fact, some research has suggested a link between 1. Don’t use phones behind the wheel. Thousands social media and feelings of sadness or depression.4 But of Americans are killed each year by distracted driving. you can change your relationship with social media for When you’re in the car, turn off notifications and place the better. Research shows that when people use soyour phone out of reach. cial media passively (such as consuming information and scrolling through other people’s posts), they report low2. Defend your sleep. A variety of studies have shown er levels of well-being. However, social media use may that smartphone use at night can interfere with the qual- not negatively affect the well-being of people who use it ity of your sleep.1 Researchers believe that’s partly due more actively (such as by posting content, sharing ideas to the fact that phones and other tech devices emit “blue or commenting on other people’s conversations).5 To get light,” which affects the production of the sleep-related the most from your social networks, get engaged. (And hormone melatonin. But another problem is that the con- keep in mind that people’s lives are rarely as perfect as tent itself is often stimulating. A text or tweet at bedtime they make them seem on social media). can make your mind start spinning at a time it should be winding down. Try to avoid late-night use of mobile de- 6. Be present. Digital technology and social media vices. Also resist using your phone as an alarm clock — for make it easy to stay in touch, but they can distract you many people, it can be too tempting to have it on the from connecting with the people you’re with in real life. bedside table. And face-to-face interactions are important for emotional well-being. The Stress in America survey found 44 percent 3. Turn off notifications. Most of us have our phones of people who check email, texts and social media often set to beep or buzz whenever a new email, text or social or constantly report feeling disconnected from their fammedia notification comes in. The Stress in America survey ily, even when they’re together. When you’re with friends found that only 19 percent of Americans turn off notifica- and family, make an effort to unplug. To avoid temptation, tions for social media apps. Yet constant notifications can silence your phone and put it out of reach at dinnertime have a negative effect on well-being. In a recent study, or during family outings. psychologists at the University of British Columbia found that when smartphone users turned off smartphone no- 7. Take time to recharge. Quiet time to think is importifications, they reported lower levels of inattention and tant for relaxing, reflecting and even for boosting creativhyperactivity than they did during weeks when their noti- ity. If you’re grabbing your phone every time you have a fications were turned on.2 What’s more, frequent notifi- spare moment to fill, you’re missing out on those opporcations were also associated with lower levels of produc- tunities to recharge. Try to set aside some time each day tivity, social connectedness and psychological well-being. to disconnect. It might be difficult at first, but over time In a similar study, the same research team found that peo- you’ll probably reach for your phone less and less — and ple who checked email continuously reported more stress grow to value those moments of peace. than those who checked email only three times per day.3
-9-