Understanding the Digital Assault on Your Nervous System

Our brains are being trained to constantly seek dopamine hits, the newest social media post, an incoming text or notification, and it’s all designed to hold our attention. Think about the last time you used your phone. Are you on it right now? 

Now assess how you feel about the idea of putting your phone away, for 10 minutes, an hour, a day. Do you feel panicked at the thought?

In today’s world, our bodies and brains are receiving constant input, from pings and notifications to flickering screens and endless multitasking (like scrolling TikTok while also watching Netflix). This stimulates the sympathetic nervous system (“fight or flight”) and delays activation of the parasympathetic nervous system (“rest-digest”). 

Over time, this ongoing activation of our sympathetic nervous system can raise cortisol, suppress recovery, reduce heart-rate variability (HRV), and impair resilience. Research even shows that excessive digital use links to elevated stress markers and autonomic dysregulation. 

Digital Detox: More Than a Buzzword

“Digital detox” isn’t about throwing away your smartphone – it’s about recalibrating your nervous system and your relationship with tech. A recent meta-analysis found that structured digital-detox strategies improved emotional regulation and focus, while reducing perceived stress. 

This means deliberately not spending time on your phone when you normally would, such as in the evenings after work or when you’re in bed before going to sleep. In an experiment conducted in the US, a two-week screen-time reduction intervention in medical students achieved measurable drops in cortisol and improvements in HRV – an actual improvement in overall health.

Why Your Nervous System Loves This

When you reduce screen time and allow your brain to settle instead of scroll, your parasympathetic system can engage. HRV increases, indicating flexibility in shifting between activation and recovery. This translates to a calmer mental status, better sleep, improved attention, and resilience (which is especially important in high stress jobs like EMS). 

Furthermore, because chronic digital stress triggers the same physiology as other stressors, a screen break becomes more than a mental reset – it’s a full on nervous-system reset that can change how your body functions.

Do It, and Do It Consistently

Your nervous system didn’t evolve for endless digital input. It evolved for rhythmic cycles of activation and recovery. By intentionally unplugging and regulating your screen use, you give yourself back the ability to reset.

Think of it like strength training for your nervous system. You build muscle over time by doing it consistently. The benefit in this case is actually physiological wellness. In short: yes, do the digital detox, but make it sustainable. Regular breaks, conscious habits, and recovery cues support your nervous system and your overall well-being.

Want some ideas for non-screen activities?

• Try cooking or baking a new recipe

• Do a puzzle

• Go for a walk (extra points for getting outside in nature)

• Read a book

• Spend some time journaling (a prompt to help you feel more positive: What are 3 things you are grateful for today?)

• Listen to music or a podcast 

• Meet up with a friend or family member for face-to-face conversation

• Color in an adult coloring book

Start building in these activities every week and watch your screen time go down!