Logged Out: Reclaiming Your Mind from Digital Burnout: Jennifer Chicoine, M.A., LCPC   

What Is Digital Burnout? 

In a world filled with electronics and advanced technology, humans are inevitably drawn to  using their phones and tablets for almost everything they can think of. The reality is alarming if  you think about how often humans use technology. 

Let’s set the scene: You wake up and scroll  through your phone for 30 minutes before getting out of bed. You take time to prepare for the  workday and turn your morning playlist on. As you eat breakfast, you scroll through the news  on your phone. As you drive to work, you connect your phone to your vehicle to listen to  music, listen to a podcast, or call a friend. When you get to work, you automatically log into  and operate a computer for at least 4 hours. You then take your lunch and scroll through your  phone to catch up on social media, answering emails, texts, and phone calls. You’re back to  work, and you log back into your computer. You log off for the day, and then you drive home  while listening to the same music or podcast, or talking on the phone again. When you get  home, you take a break to eat dinner and get things ready for the next day. You then go to bed  and scroll through your phone for 30 minutes to an hour before bed.  

Let’s face it, except for some moments throughout the day, we are constantly operating an electronic device. 

So what exactly is digital burnout? As the name suggests, digital burnout is a phenomenon we  can feel from utilizing electronics too often. Thinking of the timeline of a typical day (described  above), the actions explained can quickly evolve into a behavioral habit, which can then  develop into an obsession with checking emails, notifications, texts, and calls. When operating  at this fast, never-ending pace for extended periods, it is no wonder why we feel defeated and  then think, “What’s the point of doing any of this?” This thought is evident that burnout is  settling in. 

The Harmful Effects of Mindless Scrolling 

Although we may be “mindlessly” scrolling through our phones and tablets as a way to  decompress from a busy day, our minds continue to process all the information that we are  consuming. That information, especially negative information, then rests in our short-term  memory for us to process in our dreams, while in the shower, while driving, or while we lay in  bed. 

When we are constantly filling our free time with electronics usage, which in turn contributes to our incessant need to compare ourselves to others and what we don’t have, we are not allowing our brains to relax and rest from negative thoughts. If humans spend  excessive amounts of time processing negative thoughts, one can inevitably experience social  anxiety, depressed mood, and potentially even suicidal thoughts. 

Setting Mental Boundaries Within Oneself for Electronics Usage 

To truly understand how to accomplish this task of setting boundaries within ourselves, we  must first discuss what boundaries are. Simply put, boundaries are one’s limits. That is, what  one is willing to allow and what one is not willing to allow. Setting boundaries with others  involves telling them if we do not like something. If we set a boundary within ourselves, that  would include telling ourselves what we are uncomfortable with and will no longer allow. 

So, let’s break down how one can set an emotional boundary within oneself regarding  electronic usage: 

STEP 1: Get out a piece of paper and jot down the answer to the following questions: 

• How much time do I spend on my phone each day? Although some of our phones are able  to automatically calculate this, try imagining your day today and complete a mental scan. 

• How often were you on your phone?  

• During breaks or downtime at work?  

• When you first wake up?  

• In the shower? 

• During times you could have been spending with your spouse or children? 

• How does the content I view contribute to negative thinking? For example, how much time do you spend scrolling and proceed to do the following: 

• Compare yourself to others. 

• Wish you had someone else’s life. 

• Look at items you don’t have or cannot afford. 

• How often do I want to spend on electronics each day? If you are unsure, try to only use  your electronic devices when you specifically need it for something rather than just  mindlessly scrolling through it. Ideally, you will cut your current scrolling time in half (or more).  

• Are there times of the day that you specifically want to prohibit yourself from using your phone? i.e., during dinner time, before bed, at lunch 

STEP 2: Once you’ve answered these questions, I want you to then write down this statement  and then say it out loud three times: 

“I honor my boundaries when scrolling on my phone. By honoring my boundaries, I am using my phone responsibly.” 

STEP 3: Make a promise to yourself that you will honor your boundaries each time you decide  you scroll through your phone. Then make sure you follow your boundaries! This can be the  hardest step, but it is also the most important step. If you think about it, no one will respect  your boundaries if you don’t model that behavior first, so make sure you are working at this  every single day. 

The Benefits of Engaging in Mindful, Conscious Activity

Once we accomplish the task of setting boundaries within ourselves, the next step is to replace  this behavior with mindful activity. You may be thinking, “What does that even mean?” Let me  explain.  

Mindful activity means that you are fully participating in the activity you are doing. For example,  while coloring, you are focusing on all of the sensations you may experience during this task.  You may feel excitement like a child does, and that feels good to you. You may feel relaxed  from simply coloring a picture. You may engage in some laughs, and that brings you joy. Being  present means you do not have your phone next to you on standby in case you get bored. You  are keeping all of your energy on coloring and how it makes you feel.  

When we engage in mindful activity, we are connecting to the world around us, and that simple  act of conscious activity can reduce the risk of depression (or disconnecting from your life). You  are also physically slowing down your pace, and by doing so, you are allowing your mind and  body to relax and refocus. Why would that be important? If we spend all our time in a fast paced lifestyle, our bodies never get a chance to truly relax (keep in mind that our bodies and  minds are very active while sleeping, so this cannot be a time we rely on to relax our bodies). If  our body never relaxes, then we may experience gastrointestinal issues, migraines or tension  headaches, back pain, or irritability.  

Wrapping Up: Your Mind Deserves a Digital Detox  

Even though there are so many reasons to use electronics in today’s world, it is so important  that every single human being disciplines themselves enough to not rely so heavily on their  electronics. As we’ve learned, it can be harmful to our minds and our bodies. By learning to  engage in more mindful activities, you may notice great changes in your life.