I’m not trying to attack anyone or anything here. Much of this world has evolved into a technological wonder, with devices in our pockets and on our wrists more powerful than every space navigation computer before 1990. And while technology makes our world easier, more equitable, and (sometimes) more productive per unit of work, we shouldn’t ignore the negative externalities of these advancements either.

It’s Thoughtful Thursday, and I’m coming for your screentime baby. (This includes you when you read back through this, Kyle).

Every night, as soon as my wife gets home from work, our first instinct is to turn the TV on. We are both people who like to read, but reading is usually solitary leisure, not something you do as a group activity. I’ve been reflecting a lot on that lately and have come to believe that our abuse of screentime and TV viewership are symptoms of a nefarious issue. Addiction, if I’m being frank.

I think the constant inundation of content has made a great portion of the planet junkies for the dopamine hit of another scroll. Just one more video, two more laughs, one last episode or game. And it affects more areas than just our private lives, bleeding into the political polarization of this country, the people we idolize and give our attention to, and even the productivity of our work. There is a lot of research to back this up, but I think millions of us share anecdotal experience that can reaffirm these hypotheses.

For example, I don’t feel complete on nights that I don’t engage in visual content. It’s like I almost have to play video games or watch television for my psyche to be content. Addiction.

What do we do when we wake up? Scroll on our phones. But it helps my eyes wake up Kyle! What do many of us do before bed? Scroll on our phones. That certainly isn’t helping your eyes go to sleep. And during any break in the day or a lull in your work, what’s the first thing you reach for? I’ll bet that 8/10 times it’s your phone. Addiction.

How many of us have grandparents or parents who watch Fox News all day long? Or how about SportsCenter? Daytime Soaps? It doesn’t matter what the content is — Barstool Sports, pornography, YouTube comedy, etc. — because what matters is that constant stream of content blasting your senses, preventing thoughts from going any deeper than the kiddie pool. Addiction.

Our screen habits are an underreported epidemic, affecting the lives of hundreds of millions of people every single day. Now, this isn’t just me getting on my soapbox (yet here I am), because I do believe there are remedies to this issue on an individual level. For people to really change, the change needs to come from within themselves, or at least they need to think it does. But that doesn’t mean we can’t practice Ehipassiko, or in other words, a come and see mentality. Lead by example and let the fruits of your practice convince others to walk the path.

This is the Way.

Continuing my honesty, screens are the only addiction I’ve ever struggled with in my life. Even during periods of debauchery and indulgence (which I don’t regret or necessarily condone), I never had an issue using things only recreationally, never letting a lifestyle or weekend interfere with my work or relationships. The same cannot be said of screens. In college after the Navy, I spent five plus hours playing Rocket League most days. Instead of finishing stories and working on manuscripts, I will watch hours of content to distract myself and my nagging Imposter Syndrome. I spend hours of time on my phone every day, and I hardly notice. But I have gotten better, and it requires diligence and focus.

The only way to get better is through constant work and a radical shift in mentality. Reject the societal hunger for attention and belonging and make baby steps all the way through the front door. A solid What About Bob? reference for those who care lol.

1. Delete social media apps from your phone. Don’t even worry about canceling your account, just delete the access from your phone. This has been the most helpful thing for me, as I find that if I’m bored on my phone, I’m much more likely to put it down.
2. Set up digital accountability. Set app timers on your phone, track your daily screentime, chart your progress week over week. Nothing wakes you up faster than realizing you give almost a full-time job worth of time to being a zombie every single week.
3. READ MORE BOOKS. LISTEN TO MORE BOOKS. HAVE MORE IN-PERSON CONVERSATION. Reading helps us practice long-form attention skills, as well as introduce us to another person’s thought stream, both of which are invaluable. And it has never been easier or more accessible to read. Audible has completely changed the game for me, allowing me to read two dozen more books every year. (I do understand that Audible is owned by Amazon, which can be problematic for the literary industry, but the service really is top-notch).
4. Occupy your time with other constructive practices that put you in a flow state. You like basketball? Go to your local courts and join a pick-up game a few times a week. Painting? There are more painting and pottery joints than ever before, and you can often drink wine while you do it. Take an improv class, hit the gym, play D&D, do whatever! You’ll find these physical practices to be much more fulfilling than scrolling for two hours instead.

I’m about done here, but a reading practice is one of the most fulfilling things you can do to get out of the screen hole. It is one of the only leisure activities that actively makes you smarter, and the content which you can consume is vast and varying. It is one of the best aspects of my adult life, and it was a turn I didn’t make until the pandemic first struck. Since 2020, I’ve read nearly 200 books, and I don’t plan on slowing down. My opinions expand and change, my knowledge grows in a gamut of subjects, and I experience stories that blow my mind and make me cry. Almost on the daily. And it actively makes my phone less interesting — as I read more, I’d rather read instead of scroll, learn instead of waste attention.

In closing, I want to say one thing: you don’t have to quit screens entirely. Movies and television are incredible artforms that have the ability to make us think differently and change the world too. The creativity that the world has exposed via Tik Tok and Reels is absolutely staggering. Just treat it like anything else — with balance — and don’t let it continue to pull your strings.

Remember: practice moderation in all things, including moderation. With a few great exceptions being love, forgiveness, and humility.

Have a stellar day, and I’m sorry this went long. What screen product is your biggest pleasure? Your greatest weakness? Let me know, and stay frosty out there y’all. 🙂

With raditude,

Kbat