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In today's world, our lives are becoming increasingly intertwined with technology. The question is, however, whether this is unequivocally beneficial for us. The fact is that "online life" carries various risks, but fortunately, there is also an antidote to constant contact with the internet and social media.
Smartphones as an inseparable part of everyday life
Not long ago, mobile phones were used only for making calls and communicating via text messages. Today, we have modern smartphones that allow us to do more than ever before—we use them to take photos, record videos, play games, and surf the internet and social media.
Given this, one could conclude that smartphones have changed our lives for the better and it would be difficult to function without them today. Just as it would be without laptops or tablets. But does excessive use of mobile devices not carry risks? What could the consequences be, and how can we regain balance in the digital world?
What is overstimulation?
Overstimulation, or sensory overload, is a state in which the brain receives too many different stimuli at once. This includes auditory stimuli (loud music, noise), visual stimuli (bright and flashing lights), tactile stimuli (wearing uncomfortable shoes), as well as taste and olfactory stimuli (overly intense flavors and aromas) that the brain cannot process.
According to scientists, overstimulation is caused by disruptions in the functioning of the so-called sensory gate, which is a mechanism that filters information reaching the nervous system directly. When it begins to malfunction, the brain reacts differently—it processes an excess of external stimuli that it would otherwise ignore under normal conditions.
Researchers emphasize that sensory overload is a problem that affects people living in urban areas much more frequently. Residents of small towns and villages are less exposed to it. Experts point out that large cities involve higher traffic intensity, noise, lights, and so on. According to studies conducted since the early 1970s, these are the very factors that increase the risk of overstimulation.
Sensory overload can be associated with a range of physical, emotional, cognitive, and behavioral symptoms. Among the most typical signs indicating an excessive burden on the nervous system are: a drop in energy, fatigue and weakness, feelings of overwhelm, irritability, nervousness, higher stress levels, a sense of helplessness, anxiety, mood swings, problems with memory and concentration, lack of motivation, racing thoughts, sleep difficulties, headaches, muscle tension—especially in the shoulders and neck—hypersensitivity to light, sound, smell, and touch, and a need for frequent isolation.
Every organism may react to stimuli individually and send different signals indicating a threat, in this case, sensory overload. However, if you notice even a few of the above symptoms, it is worth taking a look at your lifestyle and considering a consultation with a specialist.
How does dopamine work?
Dopamine is a neurotransmitter, a substance that transmits information between nerve cells (neurons). It was first identified as a neurotransmitter in the human brain in 1957. Neurons communicate with each other via synapses, electrical signals, and neurotransmitters, while neurotransmitters have the ability to regulate electrical signals in the brain.
Dopamine was identified at the same time by two independent research teams—one from Sweden, led by Arvid Carlsson, and one from the United Kingdom, led by Kathleen Montagu. What is the connection between this neurotransmitter and the delivery of various stimuli to our body?
Dopamine, or time for a reward
Dopamine is a key element in the pursuit, motivation, and desire for a reward, but that is not all. The release of this substance occurs primarily at the moment of excitement or the satisfaction of a desire—that is, receiving the expected pleasure. This is why our body wants to repeat the activity that guarantees a dopamine rush over and over again.
Dopamine is not just a stimulant for action and pursuing new goals. It shapes many other brain functions, such as perception, concentration, learning, and maintaining balance. In the book "Tak działa mózg. Jak mądrze zadbać o jego funkcjonowanie" (How the Brain Works: How to Wisely Take Care of Its Functioning) by Dr. Joanna Podgórska, we can read that dopamine strongly influences our cognitive abilities and motivation to acquire knowledge, as well as our fascination with what we do. It is worth mentioning that dopamine also plays a very important role in emotional regulation (an excess of it can generate aggression, especially when combined with elevated testosterone levels and a lowered level of another neurotransmitter – serotonin, known as the "happiness hormone"). Furthermore, dopamine is involved in controlling satiety and hunger, and it influences locomotor activity and the functioning of the endocrine system. It also plays a significant role in the development of passion between people, as well as feelings of belonging and love.
Understanding what dopamine is and how many areas of our lives it affects allows us to better grasp our relationship with the various stimuli we provide to our bodies. This is also important in the context of explaining why it is so difficult to put down our phones. Every time we do something that gives us pleasure or satisfies our curiosity, the brain receives a message: "Well done, you did something worth repeating!" And that can be addictive.
Dopamine release and addiction
What is addiction? It is a chronic disease of the central nervous system – the reward system – as well as a disorder of memory and motivation. It is worth knowing that a complete recovery from addiction is not possible. It can be quieted by limiting contact with the triggers that cause it or by replacing it with another habit that will also result in dopamine release and provide exciting emotions.
If a stimulus, substance, or activity causes frequent dopamine release, the body begins to get used to it. Consequently, the brain perceives this as the norm, and any drop in dopamine is felt as a loss of balance. What exactly does this mean? The need increases – the body demands its "drug" more and more often because it activates dopamine receptors. This mechanism also works in the case of excessive social media use.
What is doomscrolling?
Doomscrolling is a relatively new behavioral phenomenon consisting of compulsively scrolling through social media and news sites in search of negative news. The term became particularly popular during the COVID-19 pandemic, when people were mass-searching for any news regarding the current epidemiological situation. People affected by doomscrolling spend many hours browsing through website after website, often losing touch with reality and a sense of time, as well as neglecting important matters.
According to scientists, this phenomenon is distinguished by a specific psychological mechanism – the more bad information a person receives, the greater their need to continue searching for negative news. Experts speak of a process resembling a vicious cycle, in which mounting anxiety increases the need to obtain news, while receiving new information only intensifies the anxiety. We feel worse and worse, but we cannot stop and break the cycle.
Why does this happen? It is related to dopamine addiction. Even though reading negative content does not give us pleasure, a mechanism of anticipation for something new and important is at work here. As a result, every headline, shocking title, or dramatic piece of news activates the reward system in our brain, releasing dopamine. The goal is not to feel joy, but to constantly search for new stimuli. In this way, browsing social media and searching news portals becomes an endless source of stimulation that is increasingly difficult to break away from. Even though such behavior does not bring true joy, but rather triggers anxiety, frustration, and fatigue, we are slaves to this process, having fallen into a dopamine trap.
What are the effects of FOMO?
Another phenomenon popular in modern times is also linked to the mechanism of dopamine addiction – FOMO (Fear of Missing Out), which can be described as the anxiety that we are missing out on important events, information, and experiences. This fear of "being out of the loop" is the dread that we will miss something important while we are offline. In the research report "FOMO 2019. Polacy a lęk przed odłączeniem" (FOMO 2019: Poles and the Fear of Being Disconnected), data indicates that 14% of respondents are highly "FOMO-affected" – suffering from the FOMO syndrome (including both passive and active social media users). Another 67% belong to the moderately "FOMO-affected" group, while 19% belong to the group with the lowest level of experiencing this phenomenon.
According to the authors of the study, FOMO can also have some positive aspects, such as acquiring the ability to skillfully manage one's own image online. Unfortunately, according to experts, there are far fewer positives than negatives, and this phenomenon poses a serious threat to society.
What are the risks associated with FOMO? Researchers point to issues such as addiction, anxiety, depression, low self-esteem, compulsive and self-destructive behaviors, an excessive need for approval, withdrawing from family life into a virtual world, and phubbing—a state where a person focuses on their mobile phone at the expense of interpersonal communication.
Why is it worth practicing JOMO?
The 2020 NASK "Teenagers 3.0" study clearly shows how deeply the internet engages young people. Teenagers spend an average of 4 hours and 50 minutes a day online during their free time. On days off from school, this time is significantly longer—6 hours and 10 minutes. One in ten teenagers spends over 8 hours of their free time using the internet, while one in five spends the same amount of time in front of a screen on days off from classes. One in six teenagers surfs the web at night.
These data indicate how important internet contact is for young people. While FOMO can cause frustration, JOMO—the "Joy of Missing Out"—comes to the rescue. This approach aims to restore balance and serves as an antidote to constant connectivity and social media. JOMO promotes the idea of enjoying missing out, which means letting go of the need to stay constantly updated. It involves consciously limiting the excessive influx of stimuli and focusing on peace and personal mental comfort. It is about consciously choosing deep, quality experiences over superficial ones, and celebrating the "here and now" instead of constantly comparing oneself to others.
The American Heart Association emphasizes that JOMO provides numerous health benefits, such as better sleep quality, greater inner peace, reduced anxiety, increased creativity, and the development of deeper relationships with others.
What is digital hygiene?
After learning about the consequences of excessive screen time, it is worth considering why maintaining digital hygiene is so important. According to the definition on Gov.pl, digital hygiene is a set of practices and attitudes designed to ensure we use electronic devices and modern technology safely, in a way that does not pose a threat to our life and health.
Digital hygiene also covers issues related to our bodies, specifically the postures we adopt when using electronic devices and connecting to the network. If we do not want to fall victim to FOMO, risk phubbing, or encounter other negative phenomena, we should start practicing JOMO as soon as possible and strive to find moderation and balance in our daily use of the internet and smartphones.
JOMO as a digital detox. How to achieve life balance?
For many people, a regular smartphone detox might seem like a minor challenge. Unfortunately, this is often just an illusion, as most of us are unaware of how much time we actually spend in front of electronic screens. Analyzing the data presented above should prompt us to reflect on how much of our lives we "live" online. So, how can we ensure a healthy balance? First, it is worth practicing JOMO, which can be a lifesaver for many of us. It is an excellent strategy to help with a digital detox.
Thanks to JOMO, we learn to set priorities and choose what is most important to us, which makes it easier to maintain mental balance. The first step is to limit the time spent on social media. The American Heart Association also advises using the "Do Not Disturb" status on messaging apps more often, especially when we need to focus on important tasks or simply want to rest. Checking emails incessantly after work hours is also a bad habit. Turning off notifications will help us focus on the "here and now," as each one acts like a dopamine hit.
Doctors also advise checking messages and news only once or twice a day and setting "offline windows," such as an hour in the morning and evening, during which we disconnect from the internet. It is also recommended to remove unnecessary apps from your phone. It is also worth replacing scrolling with offline activities, such as reading a book.
Another recommendation is to install apps that monitor your phone usage—this is a great way to realize how much attention your smartphone consumes.
A good solution is also to do a short digital detox—for example, a one-day or weekend break during which you do not use electronic devices.
And what about the physical posture we adopt when we reach for electronic devices? Holding the phone at eye level, avoiding slouching or hunching, maintaining an upright posture with relaxed shoulders—these are elements that protect our body. Also, resting your arms or elbows while using electronic devices will help minimize wrist strain. And one final piece of advice: do not use your smartphone while lying in bed for long periods, especially late at night.
In summary: swap FOMO for JOMO. Change your mindset from "What will I miss out on?" to "What will I gain if I disconnect?". That is what digital hygiene is all about.
Bibliography:
- Lembke A., Dopamine Nation: Finding Balance in the Age of Indulgence, Zysk i S-ka Publishing, 2021.
- Podgórska J., How the Brain Works: How to Wisely Take Care of Its Functioning, Foksal Publishing Group, 2023.
- Jupowicz-Ginalska A., Kisilowska M., Jasiewicz J., Baran T., Wysocki A., FOMO 2019. Poles and the Fear of Being Disconnected, Faculty of Journalism, Information and Book Studies, University of Warsaw, 2019 (accessed online: 29.06.2025).
- Eagleman D., Livewired: The Inside Story of the Ever-Changing Brain, Zysk i S-ka Publishing, 2020.
- Lange R. (ed.), Teenagers 3.0. Report from a nationwide study of students, NASK – National Research Institute, 2021.
- JOMO: The Joy of Missing Out Infographic, American Heart Association, heart.org, (online, accessed: 29.06.2025).
- Gov.pl website
