According to Ofcom, the UK communications regulator, the average Brits check their phones every 12 minutes. For many of us, it’s the first thing we do in the morning and the last thing we do at night. It is a persistent, persistent obsession caused by molecules in the brain.

Usually, one specific molecule is thought to be responsible for this type of behavior: dopamine. This neurotransmitter is called a “feel-good” molecule because of its role in the brain’s reward system.

But it’s not just about joy. Dopamine receptors in the brain respond when we expect something pleasurable. And that’s why we keep checking our phones.

Mobile games and social media apps are designed to maintain that urge.

undefined

Anna Lembke He is a professor of psychiatry and behavioral sciences at Stanford University. She believes smartphones are like hypodermic needles, providing an endless supply of “digital dopamine” to their billions of users.

“Digital media activates the same parts of the brain as drugs and alcohol, releasing dopamine,” Lembke says. “With repeated use, our brains adapt by downregulating dopamine transmission.” They enable this by shrinking dopamine receptors.

“If exposure continues in sufficient amounts, our brains enter a state of dopamine deficiency characterized by depression, anxiety, insomnia, irritability, and cravings. When that happens, we are unable to perform certain tasks. You reach for digital media not as a tool to achieve something, but to get out of your dopamine-deprived state and stop feeling bad.”

Behavioral addictions, such as compulsive use of social media, are the subject of much debate. While it is true that digital media use increases the release of dopamine, the amount is much lower than that of cocaine or methamphetamine, so some believe that drug abuse should not be discussed on a par with drug abuse.

read more:

Addicted or not, we Brits spend an average of four hours a day on our phones. Most of us probably wish we could go back to those days. So can we use what we know about the brain’s reward system to loosen the grip of our smartphones? Perhaps…

One idea you may have heard of (ironically, on Instagram or TikTok) is dopamine fasting.

This is a type of meditation or cognitive behavioral therapy, a practice that attempts to limit compulsive urges and change behavior. The idea is to consciously disconnect yourself from things that overstimulate you, such as social media, for a short period of time.

Proponents argue that short-term abstinence allows you to do more of the things you actually love while developing a healthier relationship with technology. But critics warn there is little evidence to support this claim.

Still, researchers who study excessive social media use often agree that some kind of digital detox may be a good thing.

“I’m a strong supporter of social media fasting,” he says Daria Kuss, a psychiatrist and professor of psychology at Nottingham Trent University. “Drinking this on the weekend may help you stop habitual social media use and reset your behavior.”

“My research shows that spending time with friends and family outside of social media, in the offline world, creates positive emotions and strengthens bonding experiences and feelings of connection.” Kuss says. “Therefore, meeting a friend for coffee can be a more positive experience than chatting with a friend on Messenger.”

About our experts

Anna Lembke He is a professor of psychiatry and behavioral sciences at Stanford University and the author of the book Dopamine Nation: Finding Balance in an Age of Luxury. Her research is of American Journal of Therapeutics, American Journal of Drug and Alcohol Abuse and British Medical Journal.

Daria Kuss He is a professor of psychology at Nottingham Trent University and an author. Internet Addiction – Evidence-Based Practice in Psychotherapy. Her research is of Addiction Research and Treatment Journal, psychopathology and frontiers of psychology.

read more: