5 Ways Excessive Technology Use is Harming Your Relationships — and What You Can Do About It
At this stage of our collective history, there seems to be consensus that the overuse of our phones and devices is causing our close relationships to atrophy. Yet many of us still do not understand how this is happening. In this article, I will attempt to shed light on how our excessive reliance on email, texting and other forms of text-based communication (IMs, Facebook Messenger, etc.)is causing us to become more distant from the people to whom we were once close. Here are five reasons we are losing our close relationships in the digital age.
The Negative Affective Bias of Email
Most communication centers not on what’s on the lines—e.g., what you can write or read in an email or text—but what’s between the lines: the currents of feeling and nuances of expression that underlie the words. The problem with email is that, as various studieshave found, it has a“negative affective bias.”
What does this mean? As explained by Kristin Byronof Georgia State University, when a person intends for an email to be positive in emotional tone, it is most often interpreted by the receiver as emotionally neutral. When someone sends an email intended to be emotionally neutral, on the other hand, it is usually perceived by the receiver as being negative in emotional tone. Perhaps for this reason, research has found that the Internet is much better for starting relationships than developing them.
Time Engaged in Technology-mediated Communication Equates to Less Time Talking with Others Face-to-Face
Why would people living with cancer become depressed only if their group meets online? As the late Stanford social scientist Norman Niefound in a study of over four thousand individuals, there is a “displacement effect”: more time online means less time on the phone and in person with family members and friends who could provide in-person support and more disconnection from one’s social environment.
Overuse of Email and Social MediaLeads to Less Enjoyment of Face-to-Face Conversations
Recent research not only supports this displacement effect, but offers an even worse prognosis: phone use does not only equate to less face-to-face time with the people we care about, but actually causes us to enjoy this in-person time less. When I asked lead researcher Ryan Dwyer why participants enjoyed speaking with people in person less the more they used their phones, he replied, “The culprit is distraction. Using your phone during an interaction makes it harder to engage with your conversation partner, which may stunt conversation and lead to more boring interactions.”
Take Paul, a financial analyst I interviewed recently, who told me about a reunion dinner he attended. “Many of these people had already been so involved in my digitally displayed life that we didn’t have much conversation,” Paul shared. “Most of the people at the table were focused on their devices, not knowing what kind of isolation they were projecting. This behavior has led me to become socially awkward and increasingly lonely.”
Technology Overuse is Making us Lonelier than We’ve Ever Been in Human History
The Lonelier You Become from Overusing Technology, The Harder It is to Develop Quality Relationships
A recent studyof 1,839 Irish adults found that what most induces loneliness is not the quantity of relationships, but the quality. Low-quality relationships—which abound when the people around you are too distracted by their devices to pay sufficient attention to your socioemotional needs—were found to be the primary driver of untenable levels of loneliness.
To make matters even worse, our loneliness perpetuates itself. When we are lonely, we become hyper-sensitive to social encounters. In addition, as I discovered in two recentlypublished studies, we often feel more awkward and uncomfortable when in such encounters, leading to less competent social overtures that cause others to avoid us even more.
Turning It Around
Here are three strategies you can try out to reverse these trends and revitalize your most important relationships.
Start using your phone as a phone. Based on the above studies, hovering your finger over a screen is unlikely to help you create the relationships you desire. Calling people and then (when you can) seeing them in person will.
Transform your loneliness into solitude. Social isolation is objective—you’re alone. Loneliness and solitude, on the other hand, are subjective: they depend on how you interpret being alone. When you feel a negative emotion such as distress or yearning associated with being alone, it’s loneliness. When you feel a positive emotion such as happiness or contentment when you are alone, it’s solitude. You can transform your loneliness into solitude by searching for the benefits of spending time alone, such as new life, career and social ideas and opportunities to reconnect with the one friend you’ll always have waiting for you inside. To make this happen …
Take an inner detour. When you prioritize time to renew your connection with yourself, you will begin to experience more meaningfulness during this alone time. As you think more meaningfully, you will approach your relationships more meaningfully and revitalize them.
About the Author:
Anthony Silard, Ph.D. is a world-renowned leadership educator and coach. He has coached G-20 cabinet ministers and the CEOs and senior leaders of Fortune 500 companies such as Disney, IBM and GE and the world’s largest nonprofits such as CARE and Save the Children. He has taught leadership at the Monterrey Institute of Technology, California State University San Bernardino, Claremont McKenna College and IESE Business School and has lectured on leadership at Harvard, Stanford and Georgetown. His new book, Screened In: The Art of Living Free in the Digital Age, was just released in March 2020. You can find more articles on his weekly blog The Art of Living Free.