In our hyper-connected world, social media is an integral part of daily life. From connecting with friends across the globe to instant information access, these platforms offer convenience and communication. As we spend increasing hours scrolling and posting, an important question arises: What are the actual, long-term effects of social media on human brains and overall well-being?
Benefits vs. Emerging Risks
Technology and social media offer clear benefits such as enhanced communication and information dissemination. However, its extreme use, especially among younger generations like Generation Z, is becoming concerning. A study done in 2019 found that children aged 8–12 years, on average, spend almost 5 hours daily on digital media for entertainment, excluding school use. This is just one example out of countless studies detailing the growing use of digital media. The rise in engagement raises concerns about the effects on developing brains. Research on digital media’s impact on cognitive outcomes shows both beneficial and detrimental relationships.
Mental Health and Cognitive Functioning
A primary topic when it comes to negative outcomes from social media is the Fear of Missing Out (FOMO). Many are familiar with this term, but FOMO refers to the anxious feeling that arises when you perceive that other people are having rewarding experiences whilst you are absent. Social media platforms often trigger FOMO because of the stream of content showcasing other people’s success and excitement. This frequent exposure can form a FOMO habit loop where further social media use is driven by anxiety, creating a damaging cycle.
This habit loop impacts mental health. Over 50% of Americans report social media intensifying their feelings of anxiety and depression. For Generation Z, approximately 49% report stress or anxiety due to social media use. The social comparison and exposure to unrealistic portrayals of life online links to low self-esteem and body dissatisfaction, especially among teenage girls.
Beyond the mental struggle, social media also impacts our cognitive functions. One major topic is attentional overload, where the constant distraction of notifications creates a continuous state of partial attention. This means our focus is always divided, which limits our ability to concentrate deeply on one thing. This lowers productivity and decreases the brain’s retention of memories.
Speaking of memory, “digital dementia” describes a decline in cognitive abilities caused by our excessive use of digital media. Over-reliance on our digital devices, like using smartphones for reminders or GPS for navigation, can diminish our long-term memory. In brain imaging studies, the heavy use of social media and media multitasking is linked with less grey matter in brain regions that are important for memory and emotional regulation.
Another issue is the instant gratification from digital platforms, creating a “digital addiction” as the brain’s reward system is activated. This digital addiction can lead to poor decision-making, short attention span, and even decreased empathy. Changes in the structure and function of the prefrontal cortex (controlling impulse control and emotion regulation) have been shown in individuals with heavy internet use.
Regaining Control with Mindfulness
Given these impacts, creating a healthier relationship with digital media is critical. This is where mindfulness comes into play. Being mindful about your use of social media and technology encourages more conscious decision-making. One social media mindfulness practice proposed in a recent scholarly article provides an impactful three-step approach: awareness, insight, and action. First, become aware of your digital habits and the emotions associated with them. Notice tension in the body when viewing certain things or the frequency of media use. Then, begin reflecting on why you use social media and how it factors into your overall well-being. Finally, take action by setting intentions for yourself that will produce healthier outcomes. A good tip is unfollowing any accounts that create the feeling of FOMO, turning off like-counts, and setting time limits for yourself. You can utilize built-in smartphone features like ‘Screen Time’ to track your usage and align with your new intentions.
The journey to healthy usage of technology, social media, and other digital tools is complex. Understanding social media’s implications on human brains and mental health is the first step. By choosing to adopt more mindful practices, you can regain control over digital engagement. Allow technology to serve you instead of being a hindrance to your well-being.
