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Why you are going to see a little less of me on screen in future

ree

I'm eternally grateful to technology that allows me to provide blogs, vlogs, online classes and stay in touch with beloved friends around the world with hardly any cost, with speed and ease. This screen technology slipped softly into my life and I didn't realise how integral it had become.


However, these past few weeks I've realised that I reach for the phone far more than I used to. Yes, I check my Facebook and Instagram as it's part of my online 'work' BUT, and this is where it all goes wrong ..... I might then have a little scroll down some obscure rabbit hole and before I know it, 40 minutes has passed.


I became aware that I was developing almost an addiction and then a couple of days ago I was talking to a friend of mine who understands and works with the brain who was explaining about the addictive power of dopamine ......... oh boy, it's clear I was getting hooked and instantly decided to unhook myself.


In our modern world, phones and screens are everywhere. They connect us, entertain us, and give us information instantly. But there’s a hidden cost when scrolling becomes constant: our brain chemistry, mood, and physical health can all be affected. I needed to unhook myself before it had any impact on my well-being.


As with most things in life – discernment and moderation are the two key words.  We live in a world of technology now and we need to safe guard our health and learn to navigate it safely, enjoying the benefits and not suffering the negative aspects.


If, like me, your work is online then you really do need to 'limit the damage'. This is what I’ve decided to do ….


  1. Create a digital sunset: no screens 1 hour before bed.

  2. Trying to go ‘screen free’ for as much of the weekend as possible… I’m working up to an entire weekend of Digital Detox

  3. Rather than checking in regularly, I'm going to simply allocate certain times daily. People are becoming so accustomed to 'instant' response ..... well, mine might not be quite so instant, but it will be reasonably quick - I like to look at it as 'leading by example' !

  4. Begin the day without checking my phone—give myself space to wake up naturally, as I sit outside with my morning coffee WITHOUT that screen.

  5. Leave my phone out of reach, so I can’t just ‘pick it up’ mindlessly

  6. Get my shots of dopamine from extra doses of Nature not technology.

  7. Make mealtimes, bathrooms, and the bedroom screen-free zones.

  8. Gentle stretching, or reading instead of screens in the evening

  9. Unfollow accounts that trigger stress  e.g. any news!

  10. Encourage calming feeds


You don’t have to abandon screens completely—just balance them. By setting clear limits and filling your day with healthier sources of joy, you reduce the grip of scrolling and reclaim your attention, energy, and peace of mind.


I know it's addictive, because doing all the above is a bit of a challenge and I can feel a slight 'flutter' of 'loss' that is so common in addiction.


So what exactly is it?


Dopamine is the brain’s “reward” chemical. It gives us a little burst of pleasure when something good happens.

Social media and endless scrolling exploit this system by offering unpredictable rewards—a new post, a funny video, a “like,” or a message.

Just like slot machines in casinos, our brain starts to crave the next hit. Each swipe or refresh promises a small chance of a reward, which keeps us hooked.


Dangers of Too Much Screen Time

 

Addiction-like patterns: Constant dopamine bursts make ordinary life feel dull by comparison.

Anxiety & Depression: Overstimulation can heighten stress, reduce focus, and increase feelings of isolation.

Sleep disruption: Blue light and late-night scrolling interfere with melatonin, making it harder to fall and stay asleep.

Eye strain: Prolonged screen use causes dry eyes, blurred vision, and headaches.

Sedentary habits: Hours sitting while scrolling contribute to weight gain, poor circulation, and stiff joints.

Posture problems: “Text neck” and rounded shoulders from looking down at a device strain the spine. 

Reduced presence: Being glued to a screen steals time from loved ones and nature.

Attention fragmentation: Constant notifications train the brain to flit from one thing to another, weakening focus.

Comparison trap: Social media often shows highlight reels, leading to low self-esteem and dissatisfaction. This is particularly prevalent with the young.


Basically, scrolling is designed to feel irresistible because it taps into the brain’s dopamine system.

But unchecked, it can drain our attention, energy, and joy. By setting gentle boundaries and finding healthier sources of reward, we can reclaim our focus and thrive in the real world—not just the digital one.


“The brain is shaped by what it repeatedly does. What you feed it, it becomes.”

— Dr. Joe Dispenza 

This quote highlights how habitual scrolling literally rewires our brain over time—meaning the more we feed it with dopamine-charged screen behaviours, the more it normalizes and craves that stimulus.


“We adults need boundaries too. We need to face our own addictions… To break those addictions, we must understand how these devices are built to lock us in.”

— Dr. Kaitlyn Regehr, University College London 

Regehr emphasizes that:

o   Adults are deeply influenced by algorithm-driven content designed to extend our screen time.

o   These platforms deliberately exploit insecurities and attention loops for profit.

o   Awareness and personal responsibility are key to breaking the cycle.


Scrolling isn't just a casual pastime—it taps into the reward circuitry of the brain and can condition us to seek instant gratification. Dr. Dispenza’s wisdom reminds us that our habits shape our mind. Meanwhile, Dr. Regehr sheds light on how modern tech environments exploit these natural impulses, urging mindfulness and boundaries rather than blaming the medium itself.


So ..................... join me and pull back from that addiction before it becomes too deeply embedded - yes, use the technology but don't let it use you.


Maddie

ree

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