We live in the era of hyperconnectivity. As a developer, I spend at least 8 hours a day in front of a computer. At 39, having recently transitioned from an executive role to the tech field, I understand this is part of my job. The problem isn’t screen time at work — it’s what happens afterward.
In my free time, instead of disconnecting, I dive into mobile games, scroll Instagram almost on autopilot, and binge-watch YouTube videos. I have an 8-year-old son, and every time I see him imitating my habits, I feel a deep discomfort. Because in the end, it's not what we say — it's what we do that shapes who they become.
This routine, though common, is far from harmless.
🌟 The Reality: Data on Tech Dependency and Burnout
A Harvard Business Review study showed that 68% of developers have experienced burnout symptoms.
According to Common Sense Media, adults spend an average of 4.5 hours per day on social media outside of work.
The World Health Organization (WHO) has recognized burnout as an occupational condition since 2019, and excessive screen time directly contributes to symptoms like exhaustion, mental distancing from work, and feelings of ineffectiveness.
The Stanford University School of Medicine links prolonged screen exposure with sleep disorders, anxiety, and reduced social empathy.
💬 Reflection: What if We're Not Really Resting?
It's ironic that after a full day of digital connections, we seek "rest" on the very same screens that drain us. What should be leisure becomes escape. And this quiet escape steals our presence, our focus — and worse: our example.
I’m not writing this from a pedestal. I write as someone also seeking to rebalance.
📊 Practical tips I've been following to reduce screen time and regain presence
Use screen monitoring apps: I've been using Forest, but there are other tools like One Sec or Digital Wellbeing that help you monitor and limit your social media usage.
Create screen-free zones at home: Set moments like meals or bedtime as device-free.
Be intentional with leisure: Instead of impulsively opening your phone, plan offline activities — board games with your child, a short walk, or reading.
Remove social media from your home screen: This helps avoid mindless scrolling.
Be a visible role model: Tell your child what you're doing and why. Show them you're also challenging yourself.
Start digital detox routines gradually: Begin with 15 minutes less per day. Small wins create lasting habits.
--Conclusion--
Technology is amazing, but it can't be our only source of distraction, connection, and pleasure. If you also feel like you're living too much through screens, you're not alone. Change doesn't start with a revolution — it starts with a choice.
Today, I chose to look more at my son than at my phone. Tomorrow, maybe I’ll play less and talk more. Not out of guilt, but out of awareness.
And you? have you been able to disconnect? What small habit could you change today? Drop a comment and let’s support each other in this journey toward more presence and less distraction.
...Now close this tab, stretch a bit, and go live a moment offline — the internet will still be here when you get back. 😉
Top comments (2)
The FOMO (fear of missing out) it's one of our strongest enemies nowadays.
Yes, it tricks us into thinking we always need to be online, always up to date, always “in.” But the constant chase often leads to burnout, anxiety, and a feeling of never being enough.