The effects of digital technologies and social media, which have become indispensable in modern life, on human psychology are reaching alarming dimensions.
Drawing attention to the importance of the "digital detox" concept, Dean of the Faculty of Communication Prof. Dr. Gül Esra Atalay said, "Today, an adult spends 6-7 hours in front of a screen daily, checking their phone an average of 100 times. For young people, this period can reach 9 hours."
Prof. Dr. Atalay stated that the necessity for individuals to be constantly accessible, due to the intertwined nature of work and private life today, creates significant psychological pressure. She added, “This situation drives people to burnout. Practices such as the 'right to disconnect' are now being discussed in many countries. Being constantly online negatively affects not only professional life but also overall quality of life.”
Dean of Üsküdar University Faculty of Communication Prof. Dr. Gül Esra Atalay explained the importance of "digital detox" against the addiction, mental fatigue, and negative effects on social relationships caused by the digital world.
Phone Checked an Average of 100 Times Daily
Prof. Dr. Atalay stated that digital addiction is increasing and now affects every area of life, saying, “Addiction in this field is growing. Digital technologies have become so widespread that they are with us every moment, in our pockets every moment. Of course, we are aware of their life-facilitating aspects. In that regard, they are indispensable. However, when we use them for very long hours, it turns into an addiction beyond necessity. Today, an adult spends 6-7 hours in front of a screen daily. We check mobile phones approximately 100 times a day on average. This rate is much higher, especially in the younger generation. We see that adolescents' screen time can reach 9 hours a day. Addiction develops from many different perspectives. Individuals can experience symptoms such as anxiety, tension, and concentration disorder when they forget their phones at home. This is a growing problem."
In Digital Detox, Individuals Voluntarily Stay Away from Social Media Platforms
"Today, we are truly deeply intertwined with the digital world. We have become constantly connected to the digital world through social media and mobile phones. Therefore, the time spent here is continuously increasing," said Prof. Dr. Atalay, adding, "When this happens, the rhythm of daily life can also be negatively affected. And when people realized they were starting to not have time for their social relationships in daily life, when they became aware of their mental fatigue, they began to understand that staying away from these platforms for a while could be good for them. Thus, the concept of 'digital detox' entered our lives. Digital detox refers to individuals voluntarily staying away from mobile phones, tablets, and social media platforms for a certain period. It is important here that it is an experience applied by the individual's own choice, not through external intervention. There can be different forms of digital detox. Some can completely restrict the use of digital technologies for certain periods. Others continue to use them for short periods by allowing specific usage times, such as not spending more than 15 minutes a day on social media or checking emails twice a day."
What Does Being Constantly Accessible in the Digital World Lead To?
Prof. Dr. Gül Esra Atalay stated that young people, in particular, are in intense interaction with digital technologies, and this situation can seriously affect their development processes, adding that adolescence is a sensitive stage where identity and personality development continue, and time spent on digital platforms creates deep psychological effects on young people.
“When young people compare the time they spend on social media with their own lives, they often feel inadequate. This situation can lead to self-confidence issues and emotional fluctuations. Furthermore, being constantly accessible in the digital world causes individuals to disconnect from real life,” said Prof. Dr. Atalay, noting that continuous exposure to digital stimuli increases problems such as mental fatigue, distraction, and forgetfulness not only in young people but also in adults.
Focus Problem Has Now Become a Widespread Issue
Prof. Dr. Atalay said, “Constantly receiving notifications and being exposed to content streams prevents our minds from resting. Young people, in particular, are more affected by this situation. The problem of focus has now become a widespread issue.”
Screen Time Data Should Be Regularly Monitored
Stating that the first step to starting a digital detox is awareness, Prof. Dr. Atalay said, “Screen time data needs to be regularly monitored. It is necessary to see how much time we spend and on which applications. With this awareness, setting realistic goals is important. For example, one can start with steps like ‘I will only spend 2 hours a day on social media’ or ‘I will not look at screens for the last 1 hour before sleeping.”
Turn Off Notifications for Screen-Free Times!
Stating that one of the most effective ways to distance oneself from the digital world is to turn off notifications, Prof. Dr. Atalay said, “Especially, social media use should be avoided as the first thing in the morning. Notifications constantly call us to the digital world. This disrupts both studying and family communication. Creating screen-free time slots is very valuable. For example, small changes like checking social media after breakfast instead of immediately upon waking up in the morning can make a big difference.”
Develop Alternative Hobbies, Implement Them Together
Prof. Dr. Atalay stated that alternative activities are important to fill the free time during the digital detox process, adding, “Activities such as exercising, going for walks, and reading books support the detox process. Furthermore, undertaking this process together with family or friends makes it more sustainable and enjoyable.”
Detox Improves Mental, Physical, and Social Quality of Life…
Stating that digital detox improves not only mental but also physical and social quality of life, Prof. Dr. Atalay said:
“Time is truly precious. We cannot get back the time we spend on the digital world. Stepping away from technology not only increases mental clarity; it also allows us to devote more time to physical activities, nature, and face-to-face relationships. This, in turn, opens the doors to a healthier and more balanced life.”
Digital Boundaries Should Be Set Through Dialogue, Not Prohibitions
Prof. Dr. Gül Esra Atalay stated that setting digital boundaries is both possible and necessary under current conditions, emphasizing that this should be managed healthily through rules collectively established within the family, rather than through prohibitions.
Prof. Dr. Gül Esra Atalay, “If rules are presented to children merely as a prohibition, this will cause conflicts and will not be applied. Instead, it is necessary to evaluate digital use together and establish open and age-appropriate communication with the child. Instead of saying ‘I don't trust you, so I forbid it,’ saying ‘How can we use digital technologies more balancedly, let's talk together’ ensures that children internalize these rules.”
Rules Should Apply Not Only to Children but to Everyone
Emphasizing that adults also need to review their own habits for digital boundaries to be effective, Prof. Dr. Atalay stated, “Not using phones during meals should be a rule that applies not only to children but to everyone in the family. If decisions are made and implemented together as a family, children adapt more easily to these restrictions. Digital family contracts can be prepared to collectively determine time and place limits. For example, simple but effective rules such as turning off digital devices one hour before bedtime can be set.”
Being Constantly Accessible Has Become a Psychological Threat
Prof. Dr. Atalay stated that the necessity for individuals to be constantly accessible, due to the intertwined nature of work and private life today, creates significant psychological pressure. She added, “This situation drives people to burnout. Practices such as the 'right to disconnect' are now being discussed in many countries. Being constantly online negatively affects not only professional life but also overall quality of life. Constantly observing others' lives on social media creates feelings of inadequacy and loss of self-confidence in people. The perception of ‘Everyone is happier than me’ can lead to problems like anxiety and depression.”
Blue Light Disrupts Sleep Patterns
Explaining that blue light emitted from screens makes it difficult to fall asleep, Prof. Dr. Atalay said, “This situation reduces sleep quality and negatively affects health. Sleep is indispensable for physical and mental health. However, due to digital devices, people stay online until late hours and cannot get enough rest. This, in turn, causes chronic fatigue, distraction, and loss of productivity.”
Restlessness, Irritability, and Deterioration in Social Relationships Occur!
Stating that digital addiction, just like substance addiction, gives various signals, Prof. Dr. Atalay concluded, “If a person experiences restlessness and irritability when they cannot access the digital environment, and if the time they spend on it gradually increases, this is a sign of addiction. Furthermore, if the time spent with family, friends, or children decreases due to digital platforms and social relationships are harmed, setting boundaries becomes imperative.”