Helping “iGen” Develop Healthy Relationships With Technology

“iGen” has been defined as youth who were born between 1995 and 2012 and whose childhoods have been influenced by the increasing presence of smartphones and social media. A 2017 study found that heavy users of Facebook, Instagram, Snapchat and other forms of social media increase their risk of depression by 27 percent. In addition to causing hyperstimulation, reducing their users’ attention spans and affecting teenagers’ sleep, smartphones and other electronic devices often increase disconnection between people by lessening conversation, empathy and trust. Filters and the omnipresent editing of pictures on social media can worsen an adolescent’s body image and intensify anxiety and/or feelings of inadequacy.

It is possible for teenagers and adults to develop balanced, conscious relationships with technology, including smartphones. The first step is to establish consistent boundaries. Apps, such as Moment which tracks how much you use your iPhone and/or iPad, can measure the actual amount of time you spend digitally. Some, including Moment, allow you to set daily limits and notify you and/or force you off of your device when they are exceeded. It is believed that significant effects on youth’s mental health and sleep begin to appear when they spend two or more hours a day connected to technology.

Create digital free zones and times in your life, including the kitchen and dining room tables, meals outside of your home and the 60 minutes before bedtime. (If you use an electronic device immediately before going to bed, you are more likely to sleep poorly and less hours than you should and you have twice the risk of being sleepy the next day.) Adolescence is a crucial time for developing social skills and when teenagers spend the majority of their lives on their phones and less time face-to-face with their friends, there are fewer opportunities for them to practice building and sustaining interpersonal relationships.

Consider a “Tech Sabbath,” one day a week in which you do not use devices. Spending regular, extended time outdoors or in other natural spots without technology also can be beneficial. Finally, instead of focusing on maintaining your Snapstreaks or constantly taking pictures for social media, be completely present in and savor each moment. In truth, screens and lenses distance you from your life and cause your individual memories to fade more quickly.