Smartphone screens: Impact on one’s psychology

In late 2018, smartphone manufacturers implemented software features allowing users to track their screen time, breaking down their daily usage between various talking, texting and other media apps on their devices.

The data collected allows users to better understand how they spend time on their smartphone and other smart-devices. Furthermore, these features allow users to set limits on applications in order to better regulate the amount of time they are spending on their device.

The implementation of these features is a step toward users more closely monitoring their relationship(s) with technology and developing a better understanding of how smartphones affect psychological and physiological health.

How much screen time is too much?

Nielsen Holdings, a leading independent measurement and data company for media, consumer goods and consumer behaviors, reported in 2018 that the average adult in the United States spends nearly 11 hours consuming or interacting with on-screen media per day. Nearly four of those hours, on average, will be spent daily on a smartphone alone.

Rewire.org reports that users should prioritize their relationship with technology based on their needed usage day to day and manage their relationship from there. For users who require technology to accomplish their daily work or other tasks, separate features exist to combat some issues associated with high technology use.

What issues are associated with ‘too much’ screen time?

The primary issues associated with too much screen time are changes in hormone levels and sleep patterns, degradation of vision and the ability to recognize emotions. These symptoms come as a result of exposure to blue light emanated from the vibrant and bright LED screens attached to modern smartphones, tablets, laptops and desktop monitors.

Many reports have suggested that some users are addicted to technology, responding programmatically to the dopamine rush they receive from social media likes, video game victories or other forms of digital entertainment.

In an effort to combat harmful wavelengths, iOS and Android have implemented “night shift” settings on their devices, which filter out the harmful wavelengths of “blue light” which encourage these sleep-disrupting patterns during night time. Users may notice an orange hue to their display when these settings are enabled.

“Maximizing [technology’s] usefulness and minimizing its detriment can be as simple as monitoring what you’re doing on your devices,” said Nick Kelling, assistant professor of psychology at UHCL.

Because screen time can be spent productively, Kelling advocated for the use of technology and the different things it empowers users to do. Whether it be exercise gaming (“exergaming,” as Kelling described it) or reading and writing, people can have positive and beneficial relationships with technology so long as they’re mindful of how they use it.

How can I help myself better monitor my screen time?

Both Android and iOS have implemented features in order for users to monitor their screen time. Both implementations allow users to monitor their usage broken down by individual apps. Users can choose to view their app usage on a daily or weekly basis. The feature will show users data and allow them to better understand and monitor long-and short-term trends in usage.

The feature also monitors “pickups,” measuring the number of times users pick up their phone and unlock their device. iOS’s implementation includes a “first pickup” which tells users at what time they first pick up their device for the day. It also monitors the first applications used upon each instance of a pickup.

Fittingly, the last included measurement in the feature is notifications. Similarly to pickups, this feature monitors and maps the various notifications users receive throughout the day and tracks the number of notifications apps are sending on an individual basis.

In addition, users can schedule “downtime” on their device. This feature allows users to disable notifications and non-emergency phone usage during the user’s programmed “downtime” hours. This allows users to take breaks from their devices, which is fundamental for breaking bad habits.

The American Psychological Association reports that users should put phones away an hour before bed, avoid notifications, be present during face to face interactions with others and don’t pick up their phones first thing in the morning.

“Being mindful allows us to maximize [technology’s] productive use,” said Sarah Elkins, assistant professor of clinical psychology at UHCL.

Does anyone use these features?

While the features are of interest to users, some may never utilize them to their full potential. When viewing their usage, many users simply view their average daily hours and do not utilize the features beyond displaying the data collected by the device.

“When I see [my screen time usage data] I’m like, ‘Wow that’s a lot of time,’ but the thought fades as quickly as it came,” said John Cruzan, behavioral science graduate student.

Student Government Association President Izuh Ikpeama, biology major, said that he doesn’t pay attention to the feature, but that it is enabled on his iOS device. Although he was shocked by the numbers upon checking his usage, Ikpeama expressed that the data is fleeting, like much of the information delivered to us via these devices.

“Back to ignoring my screen time,” Ikpeama said.

Some users, however, do enjoy seeing and responding to the data, even if they aren’t setting limits on their applications or scheduling downtime on their device.

“I’m always surprised at how much time I’m actually spending on my phone,” said Flor Gonzalez, biology major. “It typically doesn’t feel like I use it all that often. It makes me feel like I could be using that time to be more productive, but at the same time, I do enjoy seeing the small progress of using my phone less that I make each week.”

What benefits will there be to monitoring my relationship(s) with technology?

Improved attention span and better sleep could result from limiting screen time. Other applications and features on smartphones such as blue light filters seek to help limit users’ exposure to blue light, potentially improving sleeping patterns and hormonal changes in the body. As the features become more prominent and popular among users, they have the potential to help users become more mindful about their relationship with technology.