When people think of habits that are bad for the brain, they often think of:
Alcohol.
Tobacco.
Lack of sleep.
However, there is a very dangerous habit for modern people.
That is the overuse of smartphones.
Smartphones are convenient. You can use them for work, communication, research, and watching videos. But if you use them incorrectly, they will surely exhaust your brain.
The Brain Doesn't Rest if You Look at Your Phone During Breaks
Some people say their heads feel clearer after doing a digital detox. This is a very positive change.
When you let go of your smartphone for a long time, the amount of information entering your brain decreases. As a result, your head clears up.
However, it's difficult to suddenly stop looking at your phone for 8 hours. I recommend starting by not looking at your phone in specific situations:
- Don't look at your phone while commuting.
- Don't look at your phone during breaks.
- Don't look at your phone for 30 minutes after waking up.
- Don't look at your phone for 30 minutes before bed.
- Don't look at your phone in the bath.
- Don't look at your phone in the restroom.
- Don't carry your phone during walks.
It is especially bad to look at your phone during breaks. Break time is for resting the brain. Checking SNS, news, short videos, or messages prevents the brain from resting. Instead of resting, you are stuffing even more information into your brain.
Checking Your Phone Right After Waking Up is the Worst
Many people check their phones immediately upon waking. This is a huge waste. The brain right after waking up is the most organized and focused it will be all day.
Looking at your phone in that state makes your brain messy instantly. It's like waking up and immediately flipping over a toy box. If you scatter toys everywhere, it's hard to clean up. The brain is the same. Starting the day with a massive influx of information leads to poor work efficiency, lack of focus, brain fatigue, and decreased judgment.
Phones Before Bed Destroy Sleep
Using a phone 30 minutes before bed is also bad. It excites the brain through SNS notifications, videos, or anxiety-inducing news, not to mention the effects of blue light. This makes it harder to fall asleep.
Furthermore, just having a phone in the bedroom negatively impacts sleep. You worry about notifications or feel tempted to check it if you wake up. I recommend using a real alarm clock and keeping your phone out of the bedroom.
Idle Time Recovers the Brain
People who use their phones in the restroom, bath, train, and during breaks have no time to just space out. However, spacing out is crucial.
The brain has a system called the "Default Mode Network." This network works when you are idle. During this time, the brain organizes information, consolidates memories, and summarizes what you've learned.
If you fill all your idle time with smartphone use, the brain loses its organization time. This results in poor memory retention, inability to learn from work or study, decreased focus, and brain fatigue.
Use Smartphones with "Time" and "Purpose"
Using a smartphone isn't inherently bad. Watching YouTube, playing games, using AI, or researching are fine if you decide on a time and purpose. The problem is unlimited use—scrolling through short videos or SNS for hours without a goal. If you can close the phone once your task is done, you are not addicted.
Cutting Notifications Isn't Enough
While turning off notifications is important, it won't immediately restore focus if your brain is already damaged by long-term overuse. Overuse can degrade the function of the prefrontal cortex, weakening self-control and increasing impulsivity. Recovery can take a long time if the condition is severe.
Smartphone Use is Especially Dangerous for Children
Children who use smartphones for long periods may lose the ability to exercise self-control. The prefrontal cortex handles focus and emotional control. When it doesn't work well, children can't sit still, can't focus in class, and become easily angered. It can even mimic symptoms of ADHD.
Reading Mitigates Smartphone Damage
Reading is gaining attention as a way to mitigate the negative effects of smartphones. Research suggests that children who read may have the developmental damage from smartphones mitigated. Reading involves language, increases vocabulary, and fosters imagination, which activates the brain.
Reading is Effective for Adults Too
Reading relieves stress and relaxes the brain. Reading before bed instead of using a phone can improve sleep quality. If you increase your reading time, your smartphone time will naturally decrease.
Anxiety Without a Phone is a Sign of Addiction
If you feel restless or irritated when you don't have your phone, it's a sign of addiction, similar to withdrawal symptoms in alcoholism.
Feeling Anxious is Part of the Cure
Feeling anxious during a digital detox is a natural part of breaking the addiction. You don't need to give it up all day. Start with 15 minutes, then 30, then an hour. Create times when the phone is inaccessible.
Check Your Screen Time First
The first step is knowing the reality. Check your screen time. Just like stepping on a scale to lose weight, you can't reduce usage if you don't know how much you use. Seeing that you use it for 6 or 8 hours should motivate you to change.
Be the Master of Your Smartphone
Smartphones are tools. Don't let them rule you. The difference between those who can control their usage and those who can't is life-changing. These tools are designed to be addictive, so you must consciously distance yourself to protect your brain.
I'm not saying "don't use" smartphones. I'm saying "don't be used" by them.
PS: Thank you for reading. My vision is to prevent mental illness through information. If this was helpful, please bookmark and follow.
