Why This Brain Doctor Wants You To Take A Tech Timeout

Our love affair with all things tech is taking a toll on our brain health.

As a psychiatrist for more than three decades, I've worked with hundreds of people who are so tied to their tech devices that it's negatively affecting multiple areas of their lives. Here are some of the main problems I see among my patients.

In my practice, I see many people struggling with an unhealthy relationship with their devices. They are among the estimated 210 million people struggling with Internet and social media addiction1. The brain-imaging work we do at Amen Clinics shows that tech addiction, which is considered a behavioral addiction, is associated with negative changes in multiple brain regions.      

More time spent on tech devices adds up to more problems with mental well-being. Did you know that teens who log five hours each day on their phones are twice as likely to have symptoms of depression? And in young adults, using seven to 11 social media platforms triples the risk of developing depression and anxiety2 compared with those who use no more than two platforms.

All those notifications and alerts from our gadgets can be so distracting, and if the buzzing or beeping occurs when you're knee-deep in a critical task, it impairs performance. In fact, you don't even have to read that incoming text message or email to experience a drop in your ability to complete the task at hand, according to findings in the Journal of Experimental Psychology3.

Sadly, self-esteem4 is too often tied to the number of likes you get on social media. We collaborated with The Dr. Oz Show on a brain-imaging experiment involving the Tinder dating app to assess its effect on mood and focus in a group of men and women in their 30s. In this trial, when they got a "swipe right"—meaning someone using the app liked their pictures and short bio—it increased activity in the pleasure and mood centers of their brains. However, getting more "swipe left" reactions—indicating rejection—caused changes in their brains associated with increased vulnerability to pain and depression.

Our reliance on technology and media multitasking are diminishing our working memory capacity as well as our long-term memory function, according to researchers at Stanford University5.

Our gadgets give us the ability to see something we want and get it immediately. Scientists are discovering that heavy smartphone use is more likely to lead to impulse control issues.

Is that smartphone getting between you and your romantic partner? It's called "technoference," and emerging research shows it can sabotage relationships. A 2019 study found that smartphones could be a source of frustration for couples. I can vouch for that statistic based on the number of people who come to me for couples' therapy complaining about their partner's tech devices.

Are you one of those multi-screeners? You know the type—updating social media feeds on an iPad while videoconferencing with a client and working on a spreadsheet on your computer? This type of multitasking leads to problems with attention and has been found to decrease productivity by up to 40%. Limit yourself to one screen at a time. It will boost your focus and help you complete tasks more efficiently so you can be more productive.

If you want to enhance intimacy with your partner, clear out all screens from the bedroom, including computers, smartphones, and televisions. Creating a relaxing, distraction-free environment will let you focus on each other. I've worked with several couples that have reported developing a stronger bond after removing this "third wheel" from the bedroom.

Taking a temporary tech timeout in the important areas of your life will enhance your overall brain health and can increase productivity, strengthen relationships, and improve academic performance. Commit to some tech timeouts today so you can start recharging your brain and enhancing your life.