According to the bestselling book Dopamine Nation, smartphones play a significant role in fostering dopamine addiction. People often rely on smartphones for instantaneous pleasure, endlessly swiping down screens, sending reactions to others’ posts, and constantly checking for new updates. Experts have coined new terms such as “Homo Adictus,” referring to a cohort of smartphone addicts, and “Dofarming,” the phenomenon of people seeking dopamine, to raise awareness about the issue. Nowadays, an increasing number of people are recognizing the seriousness of dopamine addiction and are actively participating in practices like digital detox to reduce their dependency on mobile devices.

GT: What was your experience with digital detox like?

Sofia Antonia Alvarado Glena (’22, Media and Communication)

I recently found myself in a situation where I couldn’t use my phone for an entire day. I was on vacation with my family, surrounded by beautiful, and I mean beautiful, views, but all I could think about was not having my phone to record all of it and post it on my Instagram. I was anxious for most of my trip, thinking of all the good material I could have posted. I never considered myself a phone addict. In fact, during quarantine, I refrained from, and still haven’t downloaded TikTok, since I dislike the idea of mindlessly scrolling for hours on my phone. However, lately, I don’t know why I started being obsessed with Instagram reels, and now I just spend entire days watching them. At one moment during that trip, I just told myself, “Sofia, you can spend any day of your life on your phone, but you can have this experience only once in your life.” And at that precise moment, my anxiety was gone, and I felt like I was back in the early 2000s when technology wasn’t as prevalent. It felt so liberating. Since that day, I decided to strive for that feeling from now on.

Kyon Min Gyu (’19, Political Science and International Relations)

I once studied the dangers of short-form addiction for the final project of a course I took at KU. By studying papers, I discovered that short-form content has the negative effect of turning your brain into a “popcorn brain”. I related to the risks because I had wasted my time by watching short-form content for more than 30 minutes without being aware of it, and I had found myself continuing to consume Instagram shorts over and over although I had already seen them before. I thought of methods like setting up screen time or a physical way of putting my smartphone in the “self-control time locker box.” However, it was not easy for me to implement those methods even though I was aware of the dangers of short-form content, since digital technology has been integrated into every aspect of our lives, permeating even our subconscious. I approached digital detox as a deviation from my daily routine because I knew how hard it is to separate the digital from daily life. Going on a trip or doing a temple stay was quite effective in helping detach myself from smartphones. I applied for the free temple stay service provided by the Haeinsa Temple, and there I handed over my smartphone and spent time doing chores and helping monks. Although it was hard work, eventually I felt proud of myself for staying away from digital devices by concentrating on my duties in the mountain temple to the fullest without any distractions on my phone.

Lee Ha Jin (’21, Business Administration)

Ever since I was little, my grandmother’s house has been in a rural area where internet access was intermittent. Instead of games, I gained experiences in traditional rural activities, and in lieu of online content, I immersed myself in old-fashioned rural games. As a result, I find myself engaging in a form of digital detox almost daily. I don’t perceive digital detox as complete isolation from electronic devices. Moreover, I don’t specifically focus on taking temporary breaks from electronic devices. Like most people, I rarely disconnect entirely from digital access since staying informed about career-related information, trends, and general knowledge is essential in my daily life. I simply acknowledge when I mindlessly scroll and then redirect my attention to something else. I replace unnecessary digital engagement with activities such as drawing, attending exhibitions, playing musical instruments, or reading. I am cautious not to click on content that exposes others’ lives unnecessarily, similar to Instagram stories. While digital technology isn’t inherently bad, it is crucial to assess if too much time is spent online and whether I can redirect my focus more towards my offline life.

Baek Seo Kyeong (’21, Data Science)

I deleted the Instagram app for about two months. During breaks, I used to frequently watch short-form content on Instagram. However, I started feeling fatigued from consuming short-form content. Once I tapped on a video, I found myself mindlessly watching more, and even while being on a break, I did not feel like I was truly resting. Feeling that I was wasting time watching short-form content and not getting a real break, I decided to delete the Instagram app. After deleting it, I realized that Instagram, even besides the short-form content, had been a significant part of my daily life. I noticed that I often thought about Instagram when doing something, like wanting to share it or trying to fit into the trends on the platform. Taking a step back from Instagram for a month or two, I spent my time walking, listening to music, and immersing myself in activities that didn’t involve scrolling through social media. I found that I could focus on my genuine self instead of the version of me presented on Instagram. It allowed me to have a more fulfilling and genuine personal time, and I appreciated that aspect of the experience.