It's hard to escape the negativity that festers online. Whether we want it or not, our social media algorithms sometimes push that kind of content for us anyway. In 2024, researchers from Stanford University found that social media platforms show us more negative news stories and posts because they drive more engagement.
News articles tend to publish more negative content, as it is more likely to go viral. Personal posts, on the other hand, tend to be more positive, but they rarely gain as much traction as sensational stories that generate outrage and clicks. The lead author of the study, Brian Knutson, says that such practices increase polarization, impact users' ability to make decisions, and decrease their well-being. "It's a sort of ‘affective pollution’ that exacerbates social strife," he explained.
We humans have a tendency to pay attention to negative stuff, too. Psychologists say that people have a negativity bias, so it's not just the fault of social media platforms – we gravitate toward negative news and posts. Lybi Ma, the author of How to Be Less Miserable and executive editor of Psychology Today, explains that this is an evolutionary trait.
"We are miserable by default; we have a bias toward negativity. This built-in tendency is a byproduct of evolution. Ancient humans had to be alert and ready for predators; it was important to avoid being eaten. Likewise, modern man looks for harm, whether there is danger or not. This pessimistic backdrop is the reason why we oppose the many emotions we feel," Ma explains.
It's important to curate an online experience that doesn't drain our battery but enriches us and helps us relax. While staying informed matters, there has to be a balance between checking out the news and getting into online fights with people about things that have no real effect on our lives.
Self-care on the internet matters. Even if it's scrolling through some silly memes, doing things that give us at least a few minutes to relax and laugh can do wonders if done consistently. Experts recommend that people develop their own digital self-care routines, as heavy technology use is related to high levels of stress and anxiety.
Excessive use of mobile devices can lead to other problems as well, such as:
- Poor sleep quality
- Reduced focus
- Eye strain and headaches
- Decreased physical activity
- Bad mood
You don't need to quit the internet or your smartphone cold turkey. Try taking small steps at first:
- Set up time limits. Even cutting back on your screentime by 30 minutes a day can have a huge impact in the long term. Perhaps after a few weeks, you'll be able to decrease it by a whole 60 minutes.
- Designate tech-free zones in your house. Rooms like the bedroom and the dining room are a good start. Dinners together without screens strengthen communication between family members, and smartphone-free bedtimes contribute to better sleep quality.
- No screens one hour before bed. Sleep quality can suffer because of blue light exposure.
- Take breaks from devices. Reserve time for digital detox: whether that's one evening a week or a whole weekend, it can help you refresh focus and lower your anxiety levels.
- Be physically active. Don't forget to balance screen time with movement. Spending too much time in front of a screen causes both physical tension and mental fatigue. Get up and walk around at least once every hour, and take a brisk walk for at least 30 minutes every day.
