Press to turn off to reconnect with real life

Why it is important to disconnect from your phone?

Science has already shown that excessive screen use, whether on phones or tablets, comes at a cost, potentially leading to negative effects on the development and health of children and adolescents. According to psychiatrist Marián Rojas Estapé, violent behaviour, learning difficulties, and comprehension problems are some of the consequences of screen use at an early age, as they alter the structure of the brain in key areas such as the prefrontal cortex. This area of the brain is responsible for decision-making, planning, reasoning, critical thinking, working memory and impulse control. It also plays an important role in emotional regulation and personality formation.

Furthermore, according to UNIR (International University of La Rioja), one in four young people and adolescents could suffer from nomophobia, the irrational fear of being without a phone for any period of time. There is even a World No Mobile Day (15 April).

But why do we get hooked? According to Rojas Estapé, it’s all linked to dopamine, the ‘happiness hormone.’ ‘Poorly managed dopamine becomes the hormone of addiction, and every time we receive a like, we get micro-bursts of dopamine, which means that all screen-related activity has an addictive element if it isn’t used properly or with sufficient maturity.’
 

Benefits of reducing phone use

• It improves social skills and the quality of conversations. If children want to play with their friends, it is best that they see each other. Children are constantly learning socially and developing skills such as sharing, conflict resolution and empathy.
• It improves quality of life, by having more time for friends and family and for exercise. During physical exercise, more than fifty different hormones are activated, and the body releases serotonin, dopamine and endorphins, which have a positive influence not only on the physical health of children, but also on their mood.
• It boosts productivity, as having your phone close at hand while working or studying reduces focus and lowers performance.
• It promotes rest, as the blue light from the screen reduces the production of melatonin, a hormone that helps us to fall asleep.
• It improves eye health, as, according to the Complutense University of Madrid, the light emitted by screens causes a loss of neurons in the eyes. In addition, paediatric ophthalmologists warn that 30% of children's visual problems stem from the use of video games and electronic devices.
• It enhances child and adolescent happiness, as keeping young people engaged with the real world and enjoying everyday activities outside the digital environment can help prevent anxiety and depression. These rates have increased by 70% due to observing the 'idyllic lives' of influencers on social media, which leads children to compare themselves and experience such episodes.
• It improves body posture, preventing broken neck syndrome, a muscle ailment increasingly common among young people due to poor posture caused by compulsive use of telephones.
• It increases the ability to concentrate, as heavy technology use and the need to multitask have come at a cognitive cost.
   

Signs that we need to disconnect from our phone

During the lockdown, the use of digital devices increased significantly, exceeding nine hours of daily use, according to a report from ‘la Caixa’ Social Observatory. Furthermore, according to INE data, seven out of every ten Spanish children own a mobile phone, and 34% of families do not set a time limit on screen use.

Although it may seem contradictory, being constantly connected can lead to a profound emotional disconnection. Technology, when used compulsively, acts as an escape route. It becomes a refuge where there is little need to think, time slips by unnoticed, and difficult emotions are numbed with new content… This creates an evasive relationship with discomfort, sadness, or fatigue.

Moreover, the constant comparison with the ‘idyllic lives’ shown on social media is unavoidable. We begin to judge our own lives as inadequate, and although the impact isn’t immediate, it is cumulative: self-esteem is eroded, self-demand increases, and our perception of reality becomes distorted.

Signs of technological saturation

• Feeling irritable or anxious without a phone nearby (nomophobia).
• Checking your phone for no apparent reason.
• Lack of concentration on simple tasks.
• Sleep disturbances.
• Constantly feeling mentally fatigued
• Not enjoying moments without devices.
• Postponing responsibilities by being connected
• Feeling disconnected from oneself and others.
   

Practical tips on how to disconnect from your mobile phone easily

It is up to us to take control of this problem before it becomes a real addiction that needs to be detoxified. Seeking a balance, the Red Cross points out that ‘technologies should not be demonised’, as they are part of our society.

t’s about regaining control over when, how, and for what purpose devices are used, rather than living dependent on them. This transformation begins with small actions that, sustained over time, create a profound impact.

We can learn to put it to good use with actions such as:

• Mark one day a week or a time of disconnection.
• Turn off notifications to avoid looking every time a notification arrives.
• Set aside a specific time of day to check social media, preferably when you are alone.
• Balance online and offline relationships.
• Reconnect through other activities that provide genuine satisfaction: reading, writing, walking, talking, playing, creating, cooking… All of these activities are sources of pleasure and well-being.