Year-end season is finally upon us! That means it’s time to contemplate and reflect; especially on our relationship with digital content. It’s not hard to find ourselves glued to our screens; swiping, scrolling and tapping away through our notifications, alerts and information. Even the statistics show this too; a survey published earlier this year showed that the average Malaysian is online 8 hours every day, with most spending almost 3 hours a day on social media alone.
Of course, there’s nothing wrong with being online. (It’s not like you’re reading this on a stone tablet, kan?) Humans are inherently social creatures, and the digital world is just another platform for human connection. That being said, this phenomenon begs the question: how does this constant connectivity — especially when paired with an influx of harmful content — affect our well-being?
“Haiyooooo cannot stop scrolling lah!” ??
Research suggests that excessive screen time can increase stress and anxiety, and even make us physically unwell. But don’t take it from us; take it from psychiatrist Dr Ravivarma Rao Panirselvam who said, “Harmful social media use is when the user’s day-to-day function is affected, such as at their jobs and other roles in society.” Additionally, he said the speed and scale of social media interactions can encourage the need for instant gratification, feeding into potentially addictive behaviour.
And as with most modern-day problems, society has coined a new term to describe this one.
We’re sure you’ve heard of “doomscrolling”, kan? It’s described as the act of endlessly scrolling through social media or online platforms, compulsively consuming streams of negative news. Sure, we may feel obligated to stay informed about current events, but studies reveal that passively taking in such sheer volumes of information in one go can sometimes be counterproductive, and even harmful to our mental health.
Unhealthy digital consumption habits can also impact regular human emotions and insecurities. FOMO (fear of missing out) is also a term that gets thrown around frequently, as it refers to the perception that one is missing out on fun experiences, crucial information, and chances to form social connections. The concept isn’t new, but the rise of social media leaves little in the way of people comparing their lives to other people’s highlight reels.
“Sometimes we as users are not cognizant that content that is posted online is heavily curated and serves a purpose which may be far off from reality,” adds Dr Ravivarma Rao. “There is published evidence of social media affecting users’ self-esteem; we tend to compare ourselves to those who are more ‘socially upward’, making us feel bad about ourselves.”
Jom do a digital detox this year-end! ?♂️?
With all of these issues in mind, a digital detox might be a measure to consider. By disconnecting from digital media for some time, we are better equipped to mentally reset and reassess how we consume digital content. Unplugging, even for a short while, allows us to regain control of our focus and rediscover what is truly meaningful to us.
Rather than a dramatic one-off event, a digital detox represents a mindset shift. There is no one-size-fits-all approach, but to get the ball rolling on your journey, here are some simple ways to undergo digital detoxing:
- Practice self-regulation
Manage your reactions and behaviour towards things that are happening around you. This includes avoiding impulsive actions, understanding why you feel certain emotions, and taking the time to respond appropriately. All in all, you need to take responsibility for your online activities and make sure they align with your personal values.
- Set boundaries
To avoid falling into the trap of endless scrolling, try setting clear boundaries such as by allocating specific periods of time for checking the news or social media. If this is too big a step then try taking “micro-breaks”, before working your way up to longer tech-free durations.
- Curate your feeds
Filter your feeds by unfollowing or muting social media accounts and pages which are known to share distressing content, accounts that are notorious for spreading clickbait or even positive content that can induce FOMO. Go for reputable news sources or subscribe to curated newsletters to keep abreast of current event updates.
- Make an IRL list
Konfem a lot of us easily feel bored or restless without our phones, kan? To mitigate this, try writing down a wishlist of alternative things you want or need to do. Check in with an old friend, pick up a new hobby, or settle a chore you’ve been putting off for ages, use this list as a handy menu of screen-free options.
- Accept the challenges involved
Habits die hard, like they always say. Overcoming temptations in the digital sphere requires persistence, and sometimes we may succumb to our urges despite our best efforts. But it’s okay to acknowledge that breaking bad habits is a gradual process, and it’s crucial to keep doing your best to bring about positive change.
“Cultivating a mindful relationship with our digital world is not just a choice; it’s a responsibility,” said Mediha Mahmood, Chief Executive Officer of the Content Forum. “In an era where our lives unfold both online and offline, the importance of a digital detox cannot be overstated. At the Content Forum, we champion the art of self-regulation, empowering individuals to curate a healthy content ecosystem for themselves.”
2024 is just around the corner, so consider adopting a healthier digital lifestyle for the new year by trying out a digital detox and online self-regulation. Not only will you get some respite from all the digital noise, but unplugging will also help you figure out how to control your social media — rather than the other way around. Let’s step into 2024 with intentional online choices that will enrich our digital experiences!
Also read: 5 Unpopular Signs of Burnout That Hardworking M’sians Should Look Out For
