Overstimulation Detox: How To Take Back Control Of Your Life For Longevity | Anders Hansen

Added: Sep 6, 2023

Effects of Digitalization and Smartphones on Attention

Hansen argues that in the past decade, our behavior has changed significantly due to the rise of digital technology. The constant use of smartphones and the digital world has led to a decrease in our ability to focus and concentrate.

Hansen explains that our attention is controlled by a system in the brain called the dopamine system. This system is responsible for focusing our attention on important things. For example, when we are hungry, dopamine levels rise in our brain, signaling us to focus on finding food. Similarly, when we hear a tone that is associated with a reward, such as juice for rats in an experiment, dopamine levels increase, directing our attention to the anticipated reward.

However, Hansen points out that our brains are wired to respond more strongly to uncertain outcomes. This is because in nature, many processes are stochastic or random. We do not always know if there will be food available or if a hunt will be successful. Therefore, our brains have evolved to over-reward uncertain outcomes. This is why gambling is so appealing to many people.

Exploitation of the Brain's Dopamine System by Companies

Hansen highlights how companies, such as gaming companies and social media platforms, have exploited our brain's dopamine system to capture our attention. They have designed their products and services to keep us engaged and addicted. For example, social media platforms like Facebook and Instagram use features like likes and notifications to create uncertainty and keep us coming back for more.

When we post a picture on social media, we do not immediately see the likes and comments. Instead, the platforms hold onto them and distribute them in a way that keeps us checking for new interactions. This uncertainty triggers our dopamine system, making us crave more engagement and validation. Companies have realized that our attention is valuable, and they profit from it by keeping us hooked to their platforms.

Excessive Screen Time and its Impact on Sleep, Physical Activity, and Social Interactions

The excessive use of smartphones and digital devices has had detrimental effects on various aspects of our lives, including sleep, physical activity, and social interactions. Hansen explains that adults now spend an average of four to five hours per day on their screens, while teenagers spend even more, up to five or six hours.

One of the consequences of excessive screen time is a decrease in sleep. When we spend more time on our screens, we tend to sleep less. The blue light emitted by screens can disrupt our sleep patterns and make it harder to fall asleep. Additionally, the constant stimulation from digital devices can keep our minds active and prevent us from winding down before bed.

Furthermore, excessive screen time leads to a decrease in physical activity. Instead of engaging in physical activities or exercise, we spend more time sedentary, scrolling through social media or playing games on our devices. This lack of physical activity can have negative effects on our physical health, leading to weight gain, cardiovascular problems, and other health issues.

Lastly, excessive screen time reduces our opportunities for real-life social interactions. Instead of meeting friends or engaging in face-to-face conversations, we spend more time interacting with others through screens. This can lead to feelings of isolation and loneliness, as well as a decrease in social skills and empathy.

Hansen emphasizes the importance of finding a balance and being aware of the negative effects of excessive screen time. He suggests making conscious efforts to limit screen time, setting boundaries, and finding alternative activities that promote physical activity, social interactions, and better sleep.

Effects of Screens on Mental Health

Hansen discusses the negative impact of screens on mental health, particularly in relation to depression and anxiety. He argues that modern technology erodes the protective factors that help prevent these mental health issues. While online activities can have potential benefits, such as following inspirational accounts or connecting with family, there are also worrying negatives associated with excessive screen use.

Hansen emphasizes that it's not just what we do online that is important, but what we don't do when we are online. Many people intuitively know that they feel better when they haven't spent hours looking at their phones or scrolling through social media. He highlights the addictive nature of smartphones and social media platforms, comparing them to super stimuli that override our natural instincts. This constant exposure to rewarding stimuli can lead to feelings of inadequacy and loneliness, as we compare ourselves to others and feel excluded from social groups.

Hansen argues that society has been naive in implementing these powerful technologies, especially among children and teenagers, without proper regulation. He cites alarming statistics, such as 30% of teenage girls seriously considering suicide, which has increased by 60% in the past decade. He suggests that the constant exposure to social media and the pressure to compare oneself to others contributes to these mental health issues.

Importance of Exercise for Brain Health

Hansen emphasizes the importance of exercise for brain health. He argues that exercise is a way to hack evolution and exploit the mechanisms in our brains that were developed during our evolutionary history. He cites research showing that exercise improves cognition, memory, focus, creativity, and even intelligence. Exercise also protects against depression and anxiety.

One study mentioned by Hansen involved scanning the size of the hippocampus, the memory center of the brain, before and after a year of exercise. The study found that the group engaged in walking exercises had a larger hippocampus after the year, while the stretching group had a smaller hippocampus. This suggests that exercise can actually reverse the natural shrinkage of the hippocampus that occurs with age.

Hansen also discusses the temporary cognitive benefits of exercise. For example, research has shown that creativity, particularly the ability to brainstorm, increases by around 50% in the hour after exercise. He advises individuals to incorporate exercise into their daily lives, not necessarily as athletes, but by making it a habit through activities like walking or biking to work, taking the stairs, or engaging in physical play during breaks.

Impact of Screens on Sleep

Hansen highlights the negative impact of screens on sleep. He mentions that one in three teenagers sleep with their phones in their beds, which can lead to sleep disturbances. The constant access to social media, entertainment, and information can make it difficult to disconnect and fall asleep. He cites a study that found teenagers who had their smartphones next to their beds slept an average of 21 minutes less than those who kept their phones out of the room.

Hansen emphasizes the importance of sleep for brain function and well-being. He mentions that sleep problems have increased by more than 1,000% among teenagers in Sweden since 2000. He advises individuals to remove phones from the bedroom and use old-school alarm clocks instead. He also recommends exercise as a way to improve sleep quality, as it helps individuals fall asleep faster and achieve more deep sleep.

Regulation of Technology Use

Hansen argues that there is a need for regulation of technology use, particularly in relation to children and teenagers. He criticizes the lack of regulation and the naive implementation of powerful technologies without considering their potential negative effects. He mentions the responsibility of parents in creating rules and boundaries around screen use, as these devices are highly addictive and can have detrimental effects on mental health and well-being.

Hansen cites examples of low-tech parents, including Steve Jobs, who restricted their children's access to screens. He also mentions the CEO of Apple, Tim Cook, who advises against excessive screen use. Hansen believes that regulation is necessary to protect individuals, especially children and teenagers, from the harmful effects of screens.

Benefits of Low-Tech Parenting

Hansen discusses the benefits of low-tech parenting, which involves limiting screen use and creating a low-tech environment at home. He shares his own approach of keeping the house low-tech, such as not having a smart television and switching off Wi-Fi in the evenings. He emphasizes the importance of intentional rules and boundaries to protect children from excessive screen use and its negative effects on their development and well-being.

Hansen acknowledges that parents are doing their best, but highlights the need for regulation in schools and society as a whole. He mentions the negative impact of screens on children's reading comprehension and concentration, and the potential disadvantages of giving homework on screens. He suggests that schools should consider rules that limit screen use after school hours to prioritize children's well-being and promote healthy habits.