18 January 2024
Prior to my recent exams, I found myself struggling to focus on studying for extended periods—a surprise for someone who prides themselves on being a focused student. Curious about this sudden difficulty, I realized I was spending more time on social media, as confirmed by an increase in screen time. Initially, I was sceptical about this correlation. How would a few minutes of scrolling per day affect my focus? My research revealed some alarming information about how short-form content consumption can restructure the brain, making it less suited for sustained focus.
The Science Behind It: Neuroplasticity
I had heard people talk about the impact of social media on the brain, but I wondered if there was actually any science behind it? The answer is yes! In short, research shows the human cortex and hippocampus exhibit plasticity, meaning neuronal activity patterns change the synaptic function and structure of the brain. So when neurons repeatedly fire in a certain way, your brain's structure will eventually adapt to deal with this activity better. When using social media, your brain and neural activity are always switching focus with the constantly changing content. Over time, this causes neural pathways to restructure for this type of changing stimuli, making it less suited to focusing on a single task for an extended period.
Constant notifications can have the same effect as the incessant ping or buzz of messages continuously switching your focus. Additionally, since your brain can only focus on one or two thoughts at a time, changing its focus between tasks incurs a cognitive cost known as the "switch-cost effect." A study conducted at Carnegie Mellon University involving 136 students further emphasized this concept. Those who received intermittent text messages during a test performed an average of 20% worse than those without interruptions.
You're Fighting a Difficult Battle
It is crucial to recognize this contest for your attention is tough, considering social media apps draw inspiration from casinos and slot machines in order to be addictive. Every extra minute you spend on Instagram Meta makes more money, so they intend to keep you there as long as possible and get you back as soon as possible. This is why there is a constant stream of content with no natural endpoint, and the created need to check for a “like”, which may or may not be there. This unpredictability harnesses your dopamine release and keeps you coming back.
The Battle Against Social Media's Grip on Your Attention
It is important to acknowledge how difficult this attack on your attention is so you use robust tactics to defend against it. To regain control of your time and improve academic performance, consider implementing these practical strategies when you finish this article. Decide on one and commit to it.
Limit Social Media Usage: Allocate specific times in the day for social media use. Utilize apps like AppBlock and FocusMe to lock yourself out of social media during crucial study periods.
Cold Turkey Approach: Consider a temporary break from social media, limiting usage to messaging only for a week or a month. You'll likely feel relieved and invigorated after the break.
Silence Your Phone: When studying, put your phone on silent. Without the constant buzz or ding, you eliminate distractions and reduce the temptation to pick up your phone.
Physical Separation: Place your phone in a different room from where you are studying. Making it a more of a bother to retrieve your phone than to stay focussed.
Reclaiming Your Focus
The good news is that neuroplasticity works both ways, and you can reclaim your focus through engaging in activities like reading, which structure your brain to focus better. It will initially be difficult, but over time, your brain will adapt to increased focus levels and improve your ability to study.
In conclusion, understanding the neuroscience behind social media's impact on focus is the first step towards reclaiming your attention. By implementing practical strategies and engaging in activities that guard against these pitfalls, you can break free from the addictive cycle and enhance your ability to concentrate on essential tasks.
