Kick the Screen Habit: How Behavioral Economics Aided My Digital Detox
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Chapter 1: The Turning Point
In 2011, I experienced significant life changes: my son was born, we relocated, and I published a book. However, a seemingly trivial event proved to be a pivotal moment: on February 9, 2011, I acquired my first smartphone. At the time, I did not recognize its importance, only realizing its impact later, aided by an old receipt.
Daniel Kahneman, the Nobel Prize-winning author of "Thinking, Fast and Slow," differentiates between the "experiencing self" and the "remembering self." While my remembering self relishes milestones like my child's birth, my experiencing self is consumed by my smartphone. I often find myself engaging with my device more than with my children, and even more than with my spouse.
As Cal Newport articulates in his book "Digital Minimalism," we never intended to become this reliant on our devices. When I first created an email account in 1994, it barely received a few messages daily, mainly newsletters. Facebook, introduced in 2004, was merely a novelty, not the omnipresent platform it is today.
The first iPhone, launched in 2007, lacked an app store and was initially designed as a phone that played music. Yet, as the term "crackberry" became popular, we should have anticipated the profound changes that were to follow.
Our devices have woven themselves into nearly every aspect of our lives. If you're anything like me, you likely reach for your phone more often than a utensil at mealtime and spend more time sifting through emails than enjoying a good book.
The allure of technology is undeniable. These tools are incredibly effective; without them, I would struggle to manage tasks efficiently or stay productive during long commutes. They may occasionally divert my attention during significant moments, but the alternative could be missing those experiences altogether.
While I'm not entirely satisfied with my digital habits, I also do not want to completely eliminate these tools. For years, I sporadically offered tips on managing email overload—not only to my readers but also to myself. However, late last year, I decided to take a more drastic approach: I would leverage my understanding of economic theory and behavioral science to completely reassess my digital interactions.
Section 1.1: Understanding Inertia
One of the primary challenges I faced was inertia. Richard Thaler, a Nobel laureate in behavioral economics, introduced the concept of the "endowment effect." This phenomenon describes how individuals often irrationally prefer what they already possess, regardless of potential alternatives.
For instance, an economist who purchased Bordeaux wines for $10 each later hesitated to sell them for $200, despite not wanting to pay that much for a bottle. This behavior may seem illogical, but it reveals a natural tendency to favor what we have over what we could gain.
This reluctance to part with our possessions applies to our digital tools as well. Digital skeptics like Cal Newport and Jaron Lanier recommend a significant break from social media to reevaluate our habits.
Lanier suggests a six-month hiatus from all social media platforms, while Newport recommends a shorter, more comprehensive break from all digital tools for 30 days, except for essential work-related tasks. The goal is not merely a "detox" but a fundamental shift in perspective.
To facilitate this reassessment, I began uninstalling various apps from my smartphone. The initial act of dragging an icon to the "uninstall" bin felt monumental, but soon became liberating. News apps and distractions like Feedly were removed, leaving only essential tools like the Financial Times app and Google Maps.
Section 1.2: The Challenge of Social Media
As I pondered my social media accounts, Facebook proved challenging to delete due to its complex ties with my publisher's page. Instead, I muted all contacts and stayed logged out. My Twitter presence, however, posed a greater dilemma. With 145,000 followers built over a decade, deleting my account felt drastic.
Instead, I opted for a middle ground: I hid the "mentions" column to minimize distractions and deleted the app on November 23, 2018, announcing my departure from Twitter. Coincidentally, my last interaction was with Richard Thaler.
Chapter 2: Recognizing Opportunity Costs
A fundamental yet often overlooked concept in economics is opportunity cost. Every choice we make comes at the expense of another option. For example, attending a lecture means forgoing reading a bedtime story. Engaging with social media costs time that could be spent on more enriching activities.
This neglect of opportunity cost is a common human trait. A classic example illustrates this: when faced with the choice of a high-end £1,000 CD player or a £700 player plus £300 worth of CDs, most people prefer the second option once the opportunity cost is made clear.
With this understanding, I aimed to not just cut back on my digital usage but to fill that time with meaningful alternatives. I committed to three new activities: exercising more, reconnecting with friends through gaming sessions, and writing heartfelt letters to old friends instead of relying on social media for communication.
The first video, Habit Science: Your Way OUT of Phone Addiction, delves into how understanding habits can help us reduce our reliance on our devices.
Section 2.1: Substituting Responses
As Daniel Kahneman noted, when faced with tough questions, we often default to simpler ones without realizing it. This tendency is prevalent in our interactions with technology. For instance, when seeking dining options, we might find ourselves scrolling through social media instead of brainstorming with friends.
Tristan Harris from the Center for Humane Technology emphasizes how digital services often redirect our inquiries. Instead of considering where to go for a conversation, we might ask which bar has the best Instagram photos.
While writing this, I encountered a personal example. I wanted to know if the rain would let up and typed "weather" into Google. While I received an answer, I also found myself distracted by images of weather presenters, leading to an unintended detour from my original question.
Each app I removed from my phone gradually diminished my compulsion to check it. The struggle to concentrate with an internet-enabled device is akin to attempting to diet while surrounded by tempting snacks.
The second video, Cell Phones Addiction on Society | Nicholas Gribbon | TEDxMorrisville, explores the broader implications of smartphone addiction on our lives and society.
Section 2.2: Creating Friction
Addressing this challenge is not simple; intuitive responses often occur before we can pause to reflect. To counteract this, I installed a software plugin called Strict Workflow, which blocks distracting websites for 25-minute intervals.
I was surprised at how frequently I instinctively checked for distractions during this time. Meanwhile, by uninstalling various apps, my phone became less of a temptation.
Chapter 3: The Unexpected Benefits
Paul Romer recently won a Nobel Prize for his insights into how innovations can spur further advancements. After weeks of my experiment, I began to notice unexpected benefits. My desire to check my phone diminished significantly, and I found myself more present during activities with my children.
As I recognized the interconnectedness of distractions, I realized how my previous habits led to wasted time. By eliminating Twitter, I felt less inclined to check my stats, which freed me up to read books instead.
The timing of my experiment was fortuitous; starting in late November allowed me to navigate the holiday season without the usual digital distractions. I found deeper connections with friends and family, enjoying conversations without the urge to check my phone.
However, an unexpected test arose when I received an OBE in the New Year honors list. The influx of congratulatory messages reignited my anxiety about responding promptly. Despite the friendly nature of these messages, I felt compelled to reply immediately, a habit I thought I had shed.
In reflecting on this experience, I learned a few valuable lessons. First, even positive digital interactions can cause stress. Second, it's all too easy to fall back into old habits. Most importantly, my commitment to reducing social media use proved beneficial.
As I re-enter the digital landscape in January, I recognized the importance of remaining vigilant. My goal is to assess which digital services genuinely enhance my life.
Lessons Learned
Ultimately, my hiatus from Twitter was liberating; I didn't miss it at all. I realized that I had been tweeting out of a sense of obligation rather than genuine interest. Moving forward, I plan to log in only once a week to share relevant links and then log out.
Moreover, I found enjoyment in having a more streamlined phone experience. With only essential apps remaining, I use my phone less often and more purposefully. While I did reinstall Feedly for work, I now approach it with a more mindful perspective.
In conclusion, the process of digital decluttering was not merely about giving up certain tools; it was an opportunity to invest time in what truly matters. The genuine connections I fostered through handwritten letters far surpassed any fleeting satisfaction of a "like" on social media.
I am now more attuned to my surroundings, embracing real conversations with loved ones. This journey has reaffirmed my commitment to prioritize meaningful interactions over digital distractions.