The Rise of Screen Addiction by Gabrielle Stewart

It’s a recent epidemic, and has never been seen before in human history. It is not only ubiquitous in our daily life but is also inexorably tied to our social and professional interactions.

It is everywhere – in your living room, in a classroom, on the dashboard of your car, in your pocket – and living without it is practically impossible. Technology is multitudinous; TVs, tablets, , computers, smartwatches, and the like are now staples of the American household. Perhaps the most significant innovation in recent years has been the Internet. Around the globe, access to the Internet has exploded, rising from <1% of the population in 1995 to about 40% today, growing tenfold in just a few decades.1

With the increase in availability of “screens,” the number of devices has likewise grown.

Today 45% of U.S. adults own a tablet, just under 75% of them own a desktop or laptop computer, and 40% own a gaming console. The most saturated category, however, is mobile phone ownership; a full 92% of American adults own a cell phone, up from 65% in 2004. What is perhaps the most telling sign of a significant paradigm shift is its effect on young people; a staggering 86% of people not yet graduated from high school also own a .

Phones, being our most convenient screens, are used for everything. With a smartphone we can communicate with our loved ones, share our experiences online, take photos and record videos to save memories, listen to music, do our banking, read books, navigate to places, check the weather, browse, shop, write, talk. It’s no wonder that 94% of smartphone owners carry their phones with them frequently – for most people their phone is never more than a foot away, in their bag or their pocket. 82% of those owners rarely turn their phones off, indicating a preference to keep it available and ready for use in an instant.2 Stewart 2

With the expanded presence of technology in everyday life, it is important to consider the myriad of effects it has on other areas. When not used responsibly, technology can lead to serious problems such as “screen addiction.” Excessive use of screens can contribute to a number of issues from insomnia to lowered self-esteem, decreased academic performance, dangerous behaviors, and lack if impulse control. If left unchecked, screen addiction has deleterious effects on people of all ages and it is crucial to be informed to make healthy decisions for technology use.

Overloading with technology causes harm to all age demographics. In American adults, screen addiction can be a cause of several physical strains. Both in and out of the workplace adults spend several hours a day consuming media; this can lead to

(CVS) otherwise known as Digital Eye Strain. This condition results from viewing digital screens such as computers, phones, and tablets for extended durations of time, and has a variety of effects. Eye strain, tension headaches, dry eyes, blurred vision, and neck and shoulder pain are the most common symptoms, and these can all be attributed to poor lighting, improper viewing distances, screen glare, and poor seating posture – all made possible through extended .3

Neck and shoulder pain is not exclusive to sitting at a desk, however. People go about their day walking with their heads down or sitting in a hunched-over position to look at their phones. Tilting our heads downwards to view our smartphones creates poor posture, colloquially known as “text neck,” and places tremendous pressure on the spine. The human head by itself weighs roughly 12 pounds. Increasing forward rotation, however, multiplies that amount: at a 15- degree angle the weight placed on the cervical spine becomes 27 pounds, at 45 degrees it becomes 49 pounds, and at a 60-degree tilt this force becomes a full 60 pounds – roughly the Stewart 3 equivalent of an eight-year-old. The president of the American Physical Therapy Association,

Tim DiAngelis, analogized the effects of prolonged strain to bending your finger all the way back and holding it there – for an hour. The risk of harmful effects from “text neck” affects almost 60% of American adults owning smartphones today.4

The stressed American adult is not the only victim, however. In addition to the minimum estimate of 700 hours a year spent in a hunched position due to use of a smartphone, high school students have the capacity to spend an additional 5,000 hours with poor posture.5 That’s over two hundred days of neck and back strain, and could lead to additional health problems.

High school and university students alike are avid users of smartphones. In a Gallup poll, roughly half of adults from the age of 18 to 29 admitted they spend too much time using not only their phones, but also the Internet and social media as well.6 For students, this could entail phone use in a variety of contexts, with academics being one of the more problematic areas. A study on phone use and academic performance utilized an interview process for a portion of the research.

Some of the responses were indicative of excessive screen use; one student said “if I’m in class and I’m bored then I’ll use my phone to look on Facebook. I think it’s just kind of a habit now that I have, which probably isn’t a good one. But, it’s just that I always have it [the phone] on me.” Investigation into evidence supporting statements like these found that students’ frequent use of electronic media in class, while studying, and while doing homework had a negative effect on their academic performance. In a test to measure on-task and off-task behavior, participants were observed for 15 minutes; most of them became distracted after less than 6 minutes of studying; this was consistent with the relationship between increased use of media and decreased

GPA.7 Stewart 4

Screen addiction can influence mental and emotional health as well as productivity. In a study by the University of Illinois, students were surveyed on their motivation, duration, and nature of their cell phone and Internet use. There is a troubling connection between mental illness symptoms and cell phone use; individuals are far more likely to show signs of depressive disorder or generalized disorder if they use their phone with addictive behaviors. This could be escapism or other forms of maladaptive coping mechanisms. However, for those users who used their devices to combat boredom and did not engage in avoidance behaviors, there was no correlation between technology use and negative mental health effects.8 With the rise of cell phone ownership in young people, this could heighten the risk of mental illness in teens in the years to come. The percentage of people in the United States population afflicted with depression is expected to rise sharply by 35% from 2005-2050; it is more important than ever to identify factors for this trend in order to slow its progress.9

One of the motivators for owning a cell phone in the first place is safety. With the touch of a button one can call 911, message a friend, and send their GPS location. However, screen addiction can prompt irresponsible actions to override the purpose of carrying a phone for safety, as the compulsion to send texts or browse social media can make safety concerns secondary.

Dangerous behaviors such as distracted driving develop as a result.10 Texting while driving is much more dangerous than driving drunk (roughly six times) and kills 11 teenagers per day.

Disturbingly, 94% of teen drivers acknowledge the risk of distracted driving, but more than a third admit to continuing the behavior.11 Though it may sound ridiculous, cell phone addiction can lead to very real injuries or even death if not managed while driving.

The pressure to respond to messages is similar to that of social media. Online networks themselves, when used in moderation, allows people to connect with friends and family when Stewart 5 they otherwise may not be able to stay in touch. In excess, however, social media use is particularly harmful to adolescents. For one girl suffering from anorexia, Instagram was a decidedly unhealthy medium. She uploaded photos of herself from the beach, receiving abundant likes despite widespread knowledge of her illness. Sasha, a student acquainted with the girl, discerned the implications of the Instagram likes: “It’s like we were saying, ‘good job.’”

Stanford researchers have coined this “duck syndrome,” after the way a duck seems to glide effortlessly through water but is really kicking powerfully to keep itself moving. Social networks can be dangerous in that they allow people to portray only an ideal projection of themselves, which can lead to self-esteem issues and comparison with others in their peers.12 Additionally, social media can condition adolescents to non-personal communication. Electronic communication allows people to deal with their problems impersonally. For example, whereas breaking up with a significant other once required a face-to-face conversation or, at the very least, a phone call, it can now be communicated via text message (or not at all).13

Children, though not as likely to use social media or carry devices like adolescents or adults, are still frequent users of technology. According to the American Academy of Pediatrics, the average 8- to 10-year-old spends almost eight hours a day with different media.14 This is a drastic shift from the previous generation; as kids spend more of their day viewing screens as shown in Figure 1, they are spending half as much time outside as their parents did.15 In a survey of mothers nationwide on their children’s outside activities, 85% of respondents identified TV and computers as the main reason for lack of outdoor play, with children’s preference for engagement in passive entertainment such as those offered by screens as another factor.16

Outside play is vastly important for a child’s growth; rough-and-tumble play helps children to develop coordination systems, posture, and arousal states.17 In the midst of a childhood obesity Stewart 6 epidemic time outdoors can allow for healthier bodies, as well as contribute to distance vision and lower risk of developing nearsightedness, and promote emotional development and interpersonal skills. There are also short-term physiological effects; within just a few minutes of being in a natural space, children’s stress levels are reduced.18 Increased time indoors with technology can rob growing kids of these benefits. Depending on screens for entertainment leads to overstimulation and feelings of isolation, and puts children in a state of sensory overload harmful for their neurological development.19

Figure 1: Statistics of screen use in children. "Screen time: How device use affects children's vision." American Optometric Association. Accessed April 06, 2017. http://www.aoa.org/news/inside-optometry/screen-time-how-device-use-affects-childrens- vision?sso=y. Stewart 7

It’s clear that electronic devices can be abused, to undesirable ends. However, they can be used constructively with ample moderation. Social media, for example, is not inherently harmful, and provided it is not used excessively can actually have positive effects. The concept of online or “virtual empathy” was investigated in a study, and real-world empathy was found to be positively correlated with its virtual equivalent. Sending messages of support via networks such as Facebook can actually help us to understand each other’s feelings, albeit in a way that’s not face-to-face. Additionally, real-world empathy scores were increased if social media was used to garner face-to-face communication (e.g., to share social events, make plans with friends, etc.) so social media as a means to foster real-world interactions can actually improve social skills.20

Research is continuing to investigate the applications of technology in education. In a study on social networking, undergraduates were surveyed on their use of Facebook to communicate with other students. Over half of students agreed that creating Facebook groups for separate courses encourages class discussion and contributes to a sense of community in a learning environment. However, they preferred that course management systems such as

Blackboard should not be replaced by Facebook, indicating that social media functions best as a supplement to learning tools.21 These tools themselves can assist in improving student participation. An application called Quizbox was used in class to help students follow the lecture, ask questions anonymously, and take notes. The response was positive, with students praising the option to ask anonymously and the capacity for live feedback. Though some issues with the software such as a distracting chat feature were less conducive to productivity, solutions were proposed for the next stage of the project, indicating progress in learning technology research.22 Stewart 8

If no steps are taken to address screen addiction, the quality of life for people in every generation will gradually reduce. Children overstimulated with technology are at risk of health issues from anxiety to obesity even at their early stage in life, and lack of time spent outside is harmful to their emotional and physical growth. If no steps are taken to limit children’s screen use and re-acquaint them with the outdoors, there is potential for entire generations to grow up mentally and physically unhealthy. Teenagers in turn can abuse technology even further via social media connections, and the effects of prolonged device use can be debilitating both physically and psychologically. As mental illnesses like depression become more and more common, and screen addiction is left unaddressed, it is conceivable that the miserable consequences of using technology to excess could become the norm. Self-esteem problems, loneliness, depression, anxiety, chronic stress, insomnia, and other aforementioned health issues are all very realistic possibilities if we do not take action to correct our compulsive behaviors.

Screen addiction, though not an official medical condition, functions much like one. It meets several of the criteria for substance abuse and substance dependence as outlined in Figure 2, providing that “screen time” or “screen use” is substituted for “substance.”

The first step to solving such a problem is to raise awareness. Cell phones, computers, TVs and tablets are so prominent in the American household it can be difficult to perceive what life Figure 2: Abuse and dependence disorder criteria. Lopes, Gabriel M., Brunno Araujo Nobrega, Giovana Del Prette, and Sandra Scivoletto. "Use of psychoactive substances by adolescents: current panorama." Revista Brasileira de Psiquiatria 35 (2013). doi:10.1590/151 Stewart 9 would be like without their use, or with reduced use. As people learn about the healthy limits of exposure to technology, they can grow more cognizant of identifying addictive behaviors before they become problematic. Setting boundaries is another way to cut down on device use. For starters, abstaining from device use in a certain location or setting can build healthy habits: this could mean refusing to use your phone during meals, or not bringing it into your bedroom.

Another realistic limit involves your cycle: avoiding technology for at least an hour before bed allows the sleep hormone melatonin to release naturally rather than being blocked by blue light exposure from a screen.23 As well as forming responsible habits one can improve their existing ones: when sitting and viewing a screen such as a computer at a desk, proper posture and the “20-20-20 rule” can minimize the physical strain of the position. The 20-20-20 rule states that for every 20 minutes of work, you should take 20 seconds to look at something 20 feet away, and helps to combat eye strain.24 Tools like these can assist people in making small life changes that, when taken together, have a greatly beneficial effect.

For young people, it is primarily the role of an adult to regulate technology use. Parents, aware of the aforementioned means to manage screen time, should communicate with their children to set boundaries. They can choose to buy phones or other devices for children only at an age they deem appropriate, and engage in active play with their children as opposed to depending on television or video games for their entertainment. Rather than take an authoritarian approach to limiting their children’s device use, however, which can only motivate children to hide their activity from their parents, it is important for parents to establish trust when exercising discipline. Opening an honest dialogue with your child encourages them to approach you with their concerns, and is characteristic of a healthy parent-child relationship.25 This is vastly important for addressing more issues other than screen addiction. Stewart 10

Not only for families, spending more time outdoors is healthy for anyone at any age, and is another way for individuals to “unplug.” Unfortunately, American adults today spend less than

5% of their day outside – less than they do in vehicles – but raising awareness of nature’s medical benefits can encourage people to remember how to get back in touch with the environment. Time spent in green space, after all, can lower stress levels, heart rate, and stimulates brain activity in the areas associated with empathy and altruism.26 With 59 national parks and over 10,000 state parks for Americans to enjoy, there is abundant opportunity for people to embrace nature’s positive influence.27,28 Increased involvement in outdoor recreation has the added bonus of inspiring appreciation for the outdoors, which can in turn facilitate conservation efforts.

There is nothing inherently wrong with technology today. It is an indicator of our achievement as a species, and serves to improve the quality of life for billions of people. We can keep it that way, permitting we take appropriate measures to acknowledge it as one piece of our culture rather than allowing it to take control of our lives. By learning about the drawbacks resulting from irresponsible use of devices, we are better equipped to avoid them; by teaching subsequent generations to exercise caution and use technology in moderation, they are better equipped to make responsible choices for society as a whole. So the next time you find yourself buried in your phone or glued to Netflix, take a moment to remember that devices don’t require overindulgence to connect us to what we find most important: friends, family, and the rest of the world.

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Endnotes

1"Internet Users." Number of Internet Users (2016) - Internet Live Stats. Accessed April 02, 2017. http://www.internetlivestats.com/internet-users/. 2 Anderson, Monica. "The Demographics of Device Ownership." Pew Research Center: Internet, Science & Tech. October 29, 2015. Accessed April 02, 2017. http://www.pewinternet.org/2015/10/29/the-demographics-of-device-ownership/. 3 "Computer Vision Syndrome." American Optometric Association. Accessed April 02, 2017. http://www.aoa.org/patients-and-public/caring-for-your-vision/protecting-your-vision/computer- vision-syndrome?sso=y. 4 Bever, Lindsey. "‘Text neck’ is becoming an ‘epidemic’ and could wreck your spine." The Washington Post. November 20, 2014. Accessed April 02, 2017. https://www.washingtonpost.com/news/morning-mix/wp/2014/11/20/text-neck-is-becoming-an- epidemic-and-could-wreck-your- spine/?utm_campaign=pubexchange_article&utm_medium=referral&utm_source=huffingtonpos t.com&utm_term=.8cf8cb825d7d. 5 Ibid. 6 Newport, Frank. "U.S. Young Adults Admit Too Much Time on Cell Phones, Web." Gallup.com. April 12, 2012. Accessed April 03, 2017. http://www.gallup.com/poll/153863/young-adults-admit-time-cell-phones-web.aspx. 7 Lepp, Andrew, Jacob E. Barkley, and Aryn C. Karpinski. "The Relationship Between Cell Phone Use and Academic Performance in a Sample of U.S. College Students." SAGE Open 5, no. 1 (2015): 1-2. doi:10.1177/2158244015573169. 8 Panova, Tayana, and Alejandro Lleras. "Avoidance or boredom: Negative mental health outcomes associated with use of Information and Communication Technologies depend on users’ motivations." Computers in Human Behavior 58 (2016): 249-58. doi:10.1016/j.chb.2015.12.062. 9 Heo, Moonseong, Christopher F. Murphy, Kevin R. Fontaine, Martha L. Bruce, and George S. Alexopoulos. "Population projection of US adults with lifetime experience of depressive disorder by age and sex from year 2005 to 2050." International Journal of Geriatric 23, no. 12 (2008): 1266-270. doi:10.1002/gps.2061. 10 Roberts, James, Luc Yaya, and Chris Manolis. "The invisible addiction: Cell-phone activities and addiction among male and female college students." Journal of Behavioral Addictions 3, no. 4 (August 26, 2014): 254-65. doi:10.1556/jba.3.2014.015. 11 "Texting and Driving Accident Statistics - Distracted Driving." Edgarsnyder.com. Accessed April 03, 2017. https://www.edgarsnyder.com/car-accident/cause-of-accident/cell-phone/cell- phone-statistics.html. 12 Jacobson, Rae. "Social Media and Self-Esteem | Impact of Social Media on Youth." Child Mind Institute. Accessed April 03, 2017. https://childmind.org/article/social-media-and-self- doubt/. 13 Ehmke, Rachel. "How Using Social Media Affects Teenagers." Child Mind Institute. Accessed April 03, 2017. https://childmind.org/article/how-using-social-media-affects-teenagers/. 14 Brody, Jane E. "Screen Addiction Is Taking a Toll on Children." The New York Times. July 06, 2015. Accessed April 04, 2017. https://well.blogs.nytimes.com/2015/07/06/screen-addiction- is-taking-a-toll-on-children/?_r=3.

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15 "Children spend only half as much time playing outside as their parents did." The Guardian. July 27, 2016. Accessed April 04, 2017. https://www.theguardian.com/environment/2016/jul/27/children-spend-only-half-the-time- playing-outside-as-their-parents-did. 16 Clements, Rhonda. "An Investigation of the Status of Outdoor Play." Contemporary Issues in Early Childhood 5, no. 1 (2004): 68-80. doi:10.2304/ciec.2004.5.1.10. 17 Rowan, Cris. "The Impact of Technology on the Developing Child." The Huffington Post. May 29, 2013. Accessed April 04, 2017. http://www.huffingtonpost.com/cris-rowan/technology- children-negative-impact_b_3343245.html. 18 "Health Benefits." National Wildlife Federation. Accessed April 04, 2017. http://www.nwf.org/What-We-Do/Kids-and-Nature/Why-Get-Kids-Outside/Health- Benefits.aspx. 19 Rowan, "The Impact of Technology on the Developing Child." 20 Carrier, L. Mark, Alexander Spradlin, John P. Bunce, and Larry D. Rosen. "Virtual empathy: Positive and negative impacts of going online upon empathy in young adults." Computers in Human Behavior 52 (2015): 39-48. doi:10.1016/j.chb.2015.05.026. 21 Jovanovic, Jelena, Raymond Chiong, and Thomas Weise. "Social Networking, Teaching, and Learning ." Interdisciplinary Journal of Information, Knowledge, and Management 7:40-41. http://www.ijikm.org/Volume7/IJIKMv7p039-043Editorial572.pdf. 22 Ibid. 23 Rosen, Larry. "Relax, Turn Off Your Phone, and Go to Sleep." Harvard Business Review. August 31, 2015. Accessed April 05, 2017. https://hbr.org/2015/08/research-shows-how-anxiety- and-technology-are-affecting-our-sleep. 24 "Computer Vision Syndrome." American Optometric Association. Accessed April 05, 2017. http://www.aoa.org/patients-and-public/caring-for-your-vision/protecting-your-vision/computer- vision-syndrome?sso=y. 25 "Social Networking’s Good and Bad Impacts on Kids." American Psychological Association. August 6, 2011. Accessed April 05, 2017. http://www.apa.org/news/press/releases/2011/08/social-kids.aspx. 26 "This Is Your Brain on Nature." National Geographic. Accessed April 05, 2017. http://www.nationalgeographic.com/magazine/2016/01/call-to-wild/. 27 "State Park Facts." State Parks. Accessed April 05, 2017. http://www.stateparks.org/about- us/state-park-facts/. 28 Lower, Rocio. "How Many National Parks are There?" National Park Foundation. October 17, 2016. Accessed April 05, 2017. https://www.nationalparks.org/connect/blog/how-many-national- parks-are-there.