Dr. Jakub Kuś, a psychologist specializing in new technologies at SWPS University in Wrocław, said short breaks from phones and social media help reduce cortisol levels, improve sleep quality, and restore attention to everyday experiences such as conversation, taste, and smell.
Citing global “Digital 2024” reports, Kuś noted that the average user spends nearly two and a half hours a day on social media—more than a month per year—with usage among Generation Z often twice as high. He said this is not simply a matter of willpower, as platforms such as TikTok and Instagram are designed around behavioral psychology mechanisms similar to those used in gambling machines.
“Each swipe is like pulling a lever, waiting for a reward,” Kuś said in a statement released by the university. “This dopamine-driven cycle makes it extremely difficult to put the phone down, even during leisure time.”
Kuś stressed that long-term disconnection from technology is unrealistic for many people and could create additional stress, but short, planned breaks—especially during holidays—are both achievable and necessary for mental hygiene.
He said even a brief digital detox lowers stress by reducing sensory overload and supports healthy melatonin production by limiting exposure to blue light in the evening. Just as importantly, it restores attentiveness and presence in social interactions.
Kuś encouraged replacing FOMO—the fear of missing out—with JOMO, the joy of missing out, or focusing on being present rather than constantly monitoring online activity.
He warned, however, against returning abruptly to hours of scrolling after the holidays, which can cause a “digital hangover.” Instead, he recommended practicing digital hygiene, including reviewing followed accounts, creating phone-free zones such as bedrooms and dining tables, and even switching screens to black-and-white mode to reduce stimulation.
Kuś also cautioned against the social comparison effects of social media, particularly during the holidays, when platforms are flooded with images of idealized celebrations. He said this often leads to lowered self-esteem, anxiety, and depressive symptoms, especially among young people.
Another common issue, he added, is “phubbing”—ignoring others by focusing on a phone. Studies indicate that even a silent phone on the table reduces empathy and conversation quality.
“When we constantly glance at our screens during holiday meals, we send a painful message that the virtual world matters more than the people in front of us,” Kuś said. “That weakens bonds and deepens loneliness, even when we are physically together.”
(jh)
Source: PAP