The effects of digital technologies and social media, which have become an indispensable part of modern life, on human psychology have reached alarming levels. Drawing attention to the importance of the concept of “digital detox,” Dean of the Faculty of Communication Prof. Gül Esra Atalay stated, “Nowadays, an adult spends six to seven hours a day in front of a screen and checks their phone approximately one hundred times a day. Among young people, this duration can reach up to nine hours.”
Prof. Atalay expressed that with the intertwining of work and private life today, the obligation to be constantly accessible creates great psychological pressure on individuals and said, “This situation leads people to burnout. In many countries, practices such as the ‘right to disconnect’ are now being discussed. Being constantly online not only negatively affects work life but also general quality of life.”
Prof. Gül Esra Atalay, Dean of the Faculty of Communication at Üsküdar University, explained the importance of “digital detox” against the addiction, mental fatigue, and negative effects on social relationships caused by the digital world.
Phones are checked an average of one hundred times per day
Stating that digital addiction is increasing and now affects all areas of life, Prof. Atalay said, “Addiction in this area is increasing day by day. Digital technologies have become so widespread that they are with us at all times, always in our pockets. Of course, we are aware of the aspects that make life easier. In that sense, they are indispensable. However, when used for very long hours, it transforms into an addiction that goes beyond necessity. Today, an adult spends six to seven hours a day in front of a screen. We check our mobile phones approximately one hundred times a day on average. Especially among the younger generation, this rate is much higher. We see that adolescents' screen time can reach up to nine hours per day. Addiction develops from many different angles. When individuals forget their phones at home, they may experience symptoms such as anxiety, tension, and difficulty concentrating. This is a growing problem.”
In digital detox, people voluntarily avoid social media
Prof. Atalay continued, “Today we are truly deeply involved with the digital world. We are constantly on social media and constantly connected through mobile phones. Therefore, the time spent here is gradually increasing. When this happens, the rhythm of daily life is also negatively affected. And when people realize that they can no longer allocate time to their social relationships in daily life, and become aware of their mental fatigue, they start to understand that staying away from these platforms for a while could be beneficial for them. Thus, the concept of digital detox has entered our lives. Digital detox refers to individuals voluntarily staying away for a certain period of time from mobile phones, tablets, and social media platforms. What is important here is that this experience is implemented by the individual's own choice, not through external intervention. There can be different applications of digital detox. Some may completely restrict the use of digital technologies for certain periods. Others may allow short usage times by setting limits. For example, spending no more than fifteen minutes a day on social media or checking emails only twice a day.”
What does the state of being constantly accessible in the digital world lead to?
Prof. Gül Esra Atalay pointed out that young people, in particular, are in intense interaction with digital technologies and that this situation can significantly affect their developmental processes. She stated that adolescence is a sensitive phase in which identity and personality development continue, and that the time spent on digital platforms creates deep psychological effects on young people.
“Young people often feel inadequate when they compare the time they spend on social media with their own lives. This situation can lead to self-confidence problems and emotional fluctuations. In addition, the state of being constantly accessible in the digital world causes individuals to disconnect from real life,” said Prof. Atalay. She emphasized that constant exposure to digital stimuli increases problems such as mental fatigue, attention deficit, and forgetfulness not only among young people but also among adults.
Problems with concentration have become common
Prof. Atalay stated, “Receiving constant notifications and being exposed to continuous content flow prevents our minds from resting. Young people are especially more affected by this. Concentration problems have now become a widespread issue.”
Screen time data should be monitored regularly
Stating that the first step to starting a digital detox is awareness, Prof. Atalay said, “Screen time data must be monitored regularly. It is important to see how much time we spend on which applications. With this awareness, it is essential to set realistic goals. For example, ‘I will spend only two hours a day on social media’ or ‘I will not look at any screens in the last hour before sleeping’ can be the first steps.”
Turn off notifications for screen-free time
Stating that one of the most effective ways to move away from the digital world is to turn off notifications, Prof. Atalay said, “Especially in the mornings, social media usage should be avoided as the first activity. Notifications constantly call us back into the digital world. This disrupts both studying and communication within the family. Creating screen-free time slots is very valuable. For example, instead of checking social media immediately after waking up, doing so after breakfast can create a big difference.”
Develop alternative activities and do them together
Prof. Atalay emphasized the importance of developing alternative activities to fill the time freed up during the digital detox process and said, “Activities such as doing sports, going for walks, and reading books support the detox process. Also, conducting this process together with family or friends makes it more sustainable and enjoyable.”
Detox improves mental, physical, and social quality of life
Prof. Gül Esra Atalay emphasized that digital detox enhances not only mental but also physical and social quality of life, and she stated:"Time is truly valuable. The time we spend on the digital world cannot be reclaimed. Taking a step back from technology not only enhances mental clarity but also allows us to devote more time to physical activities, nature, and face-to-face relationships. This opens the door to a healthier and more balanced life."
Digital boundaries should be established through dialogue, not bans
Prof. Gül Esra Atalay emphasized that it is both possible and necessary to set digital boundaries under current circumstances, and she drew attention to the importance of establishing such rules not through bans but through collaboratively built agreements within the family.
Prof. Gül Esra Atalay said, "If rules are presented to children solely as prohibitions, this will lead to conflicts and they will not be followed. Instead, digital usage should be discussed together, and open, age-appropriate communication should be established with the child. Saying 'I do not trust you, therefore I am banning it' creates resistance. However, saying 'Let us talk together about how we can use digital technologies more moderately' helps children internalize these rules."
Rules should apply not only to the child but to everyone
Prof. Atalay emphasized that for digital boundaries to be effective, adults must also reflect on their own habits and said, "Not using the phone during meals should be a rule not only for children but for everyone in the family. If a decision is made collectively and implemented together, children adapt to these boundaries more easily. By preparing digital family contracts, time and space limits can be set together. For example, simple yet effective rules like turning off digital devices one hour before sleeping can be introduced."
Being constantly accessible has become a psychological threat
Prof. Atalay noted that with the merging of work and personal life in today’s world, the necessity for individuals to be constantly accessible has become a major psychological burden and said, "This situation is pushing people toward burnout. In many countries, practices such as the 'right to disconnect' are now being discussed. Being constantly online negatively affects not only work life but also overall quality of life. Continuously watching others’ lives on social media can lead to feelings of inadequacy and a loss of self-confidence. The perception that 'everyone is happier than me' can lead to issues such as anxiety and depression."
Blue light disrupts sleep patterns
Prof. Atalay explained that the blue light emitted from screens makes it difficult to fall asleep and said, "This situation reduces sleep quality and negatively affects health. Sleep is indispensable for physical and mental health. However, due to digital devices, people remain online until late hours and are unable to rest sufficiently. This leads to chronic fatigue, distraction, and loss of productivity."
Restlessness, irritability, and deterioration in social relationships
Prof. Atalay stated that digital addiction, just like substance addiction, presents various warning signs and said, "If a person experiences restlessness or irritability when they cannot access digital platforms, and if the time they spend increases continuously, this is a sign of addiction. In addition, if time spent with family, friends, or children decreases due to digital media and social relationships are harmed, then setting boundaries becomes essential."
Üsküdar News Agency (ÜNA)