Excessive cell phone use can impair concentration, overload memory, compromise sleep and contribute to problems such as anxiety and irritability. The habit of turning to the screen whenever a moment of boredom or discomfort arises can also make it difficult to interact with other people and the ability to enjoy everyday situations.
The impacts of so-called hyperconnectivity were discussed by neuropsychologist Igor Gomes in an interview with the videocast Fica por Dentro, on g1. According to the expert, the problem is not in the use of technology itself, but in the difficulty of controlling time spent connected and moving away from devices.
"It's not about being hyperconnected. It's about not being able to get away from your cell phone," he explained. Hyperconnectivity is characterized by excessive connection to digital devices and platforms. Although cell phones are an important tool for work, communication and other activities, uncontrolled use can have consequences for mental health and cognitive functioning.
One of the warning signs is the difficulty in stopping the use of the device, even when the person needs to perform other tasks or be present in social situations.
According to Igor Gomes, constant exposure to information and notifications can mainly harm attention and memory.
This happens because the cell phone competes for concentration with the activities that the person is carrying out. When frequently interrupting a task to check messages or social networks, the individual divides their attention and may have difficulty resuming what they were doing.
Signs of this wear include:
feeling of mental fatigue at the end of the day;
difficulty completing activities;
loss of concentration during tasks;
forgetfulness and complaints related to memory;
feeling of overload due to excess information.
The expert also warns that excessive use can contribute to emotional illness. Although it is not possible to say that cell phones directly cause anxiety or depression, certain behaviors associated with hyperconnectivity can favor situations of psychological suffering.
One example is comparing yourself to other people on social media. By constantly following the routine of others, the user can develop insecurities and compare themselves with situations that do not correspond to their own reality.
The effects of too much screen time can also be seen at home. During the interview, Igor reported cases of people who had difficulty interacting with family members because they preferred to stay on their cell phones.
Another point of concern is sleep. Using your cell phone before bed keeps your brain receiving information, even when your body is already at rest. In addition to delaying the onset of sleep, the content consumed can cause emotional impacts and make it difficult to rest mentally.
"When we want to sleep, we go to bed and the body rests. But, from the moment I pick up a cell phone, my body is resting, but my mind is not," explained Igor.
The specialist recommends avoiding using the device before bed and also reducing contact with screens as soon as you wake up, as part of your sleep hygiene care.
Although the expression digital detox is widely used, Igor Gomes prefers to call the process digital re-education. For him, the proposal should not be to completely abandon technology, but to relearn how to use it in a balanced way.
The expert recommends starting with simple and gradual changes, respecting each person's difficulties. Check out some guidelines presented by the neuropsychologist during the interview:
1. Recognize excess
The first step is to identify how much time you spend online and what impacts this behavior has on your routine, work and relationships.
2. Decrease usage gradually
Instead of completely stopping cell phone use, start by reducing your screen time. Progressive changes help you develop new habits.
3. Disable notifications
Blocking unnecessary notifications is a way to reduce interruptions and avoid the constant need to check your device.
4. Keep your cell phone away at times
Leaving the device a little further away during activities that require concentration can help avoid impulsive consultations.
5. Avoid your cell phone before bed
Reducing contact with screens in the period before sleep allows the mind to also have a moment of rest.
6. Learn to do nothing
Waiting in line, waiting for an appointment or simply having a few minutes to spare doesn't have to mean reaching for your cell phone. The expert recommends taking advantage of these moments to observe the environment and experience periods of disconnection.
Difficulty controlling cell phone use is one of the main warning signs. When a person realizes that they are unable to move away from the device, even though they recognize the damage it causes, it may be necessary to seek professional assistance.
Igor explains that, at the clinic, he uses the cognitive-behavioral therapy (CBT) approach to work on thoughts, feelings and emotions related to behavior. Monitoring can help the patient identify the reasons that lead them to constantly use their cell phone and develop new ways of dealing with uncomfortable situations.
The expert also highlights that family members should be alert when they notice the isolation of people close to them, especially children, teenagers and the elderly.
There is no single deadline to feel the results of digital re-education. Evolution depends on awareness of the problem, determination and behavioral changes adopted by each individual.
For Igor Gomes, one of the main challenges of hyperconnectivity is relearning how to enjoy moments without the need to record or share everything on social networks.
The expert draws attention to situations in which people are so concerned about photographing a trip or keeping up with notifications that they end up failing to enjoy the experience.
He proposes a reflection on the difference between living in the present moment and transforming it into a memory to publish later, making reference to the expression TBT, used on social networks to remember past events.
"Try to stop and think: how long can I go without my cell phone? It's not about being connected, it's about being disconnected", he concluded.
For the neuropsychologist, learning to spend time doing nothing, observing what happens around and enjoying the company of other people are important attitudes to regain balance in your relationship with technology.
