The Vortex that is Tech 

10/16/2024

By: Kira Werstein, PhD, NBCHWC , Teaching Professor , Master of Digital Health, Director of Graduate Education (DOGE), Department of Kinesiology  

What if I told you that many of the decisions you think you’re making each day aren’t really yours? From how often you reach for your phone, to the apps you open, and even what you eat—these aren’t truly conscious choices. If you’re like me, you’re eager to understand the behavioral science behind how technology has drawn us into its all-consuming vortex. More importantly, how can we break free and regain control over our lives? 

Have you ever been bored, perhaps waiting in line at a coffee shop or for a meeting to start? Without thinking, you reach into your pocket, pull out your phone, and start scrolling through your usual apps. Instagram, TikTok, email—whatever your routine might be, it happens automatically. Before you know it, you’ve fallen down a rabbit hole of notifications and updates. This mindless behavior isn’t just random; it’s driven by deeply ingrained habits. 

The Power of Habit 

Research from Texas A & M University found that nearly half of people’s daily behaviors are driven by habits rather than deliberate decisions. Habits, the automatic responses to contextual cues, form the foundation of everyday life and cumulatively have a profound effect on our long-term outcomes. 

But how exactly do these habits form, and why are they so powerful? 

Habit Formation 

Habit formation occurs in a three-part sequence: 

  1. Routine – A behavior or pattern of thinking that follows the cue. This could include the way we exercise, how we drive to work, or how we instinctively reach for our phones during downtime or when we hear that “ding!” 
  2. Reward – The routine is reinforced by a reward, which might be a pleasant experience, entertainment, social interaction, or a break from boredom. 
  3. Dopamine and Cravings – A key driver behind the power of habits is dopamine, a neurotransmitter that plays a crucial role in reward-seeking behavior. When you engage in a behavior that’s pleasurable or provides relief—like checking your phone for notifications—your brain releases dopamine. This release reinforces the action, making it more likely that you’ll repeat it in the future. Over time, even the mere anticipation of a reward triggers dopamine release, creating cravings and strengthening the habit. This cycle is what makes certain behaviors, like social media scrolling or snacking, so difficult to resist—our brains are constantly seeking that next dopamine hit.  

Habits in Action 

Habits can have both positive and negative impacts. For example, constant social media scrolling may offer a short-term reward like entertainment or distraction, but it can also lead to long-term negative effects such as reduced productivity, sleep disturbances, increased anxiety, and even distorted body image. On the other hand, technology can also be harnessed to form positive habit loops. For instance, mobile health (mHealth) apps like step trackers or fitness platforms can cue physical activity by setting daily goals and offering positive feedback for reaching them. 

  • Cue: Your smartwatch reminds you that it’s time for your daily 10,000 steps. 
  • Routine: You go for a brisk walk or engage in a quick workout. 
  • Reward: You feel accomplished, your fitness tracker congratulates you, and you experience a mood boost or stress relief. 

However, the same technology can also trigger negative health behaviors. For instance, constant notifications from apps can lead to unhealthy habits such as overuse, disrupting focus, and decreasing mental well-being: 

  • Cue: Your phone buzzes with a notification while you’re working. 
  • Routine: You check your social media feed and scroll for longer than planned. 
  • Reward: You momentarily escape work stress or boredom, but this can spiral into reduced productivity and increased anxiety. 

If we are not intentional, modern technologies can easily pull our time and attention into a vortex of notifications and entertaining video clips. By harnessing these technologies with awareness training, we can shift our habits to improve well-being and regain control over our lives. Subscribe for a future blog post on awareness training! 

Iowa State University’s Digital Health Pulse is a blog written by professors from the Master of Digital Health program, offering insights into the intersection of technology and health. Subscribe and stay tuned for more articles on digital health trends and innovations!   

References  

Anderson, I., & Wood, W. (2021). Habits and the electronic herd: The psychology behind social media’s successes and failures. Consumer Psychology Review, 4(1), 83-99.  

Mazar, A., Tomaino, G., Carmen, Z., & Wood, W. (2021). Habits to save our habitat: Using the psychology of habits to promote sustainability. Behavioral Science & Policy.  

Wood, W., Mazar, A., & Neal, D. (2021). Habits and goals in human behavior: Separate but interacting systems. Perspectives on Psychological Science.  

Photo credit: unsplash.com. 

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