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When phone dependency has become a widespread social issue, digital addiction has emerged as a topic of public concern. On the afternoon of November 21, Ms. Zhong Shu, a professional psychological counselor from the Student Psychological Development Guidance Center, and Dean Mei Ciqi of the Xinya College gathered with over twenty students from within and outside the college in the lobby of the North Wing of Building 10 to explore issues of dependency and detox in the digital age.

Li Xinyi, a 2018 cohort student from Xinya College, is a PhD candidate in the Department of Computer Science and Technology and also serves as a counselor for Xinya College's 2022 cohort. Drawing from her own learning experience, she explained the basic algorithmic logic behind "recommendation systems." From information tracking technology to the integration of search, advertising, and recommendation systems, the purpose of algorithms is to "feed" users information they might be interested in. In commercial applications, the profit-driven nature of capital has led to digital experiences designed to keep users hooked at all costs. This is likely one of the key objective reasons why digital detoxes are so challenging.

Several students shared their personal experiences with digital dependency in their daily lives. Some admitted to mindlessly scrolling on their phones until the early hours of the morning, leaving them unable to wake up on time for classes. Others spoke of being trapped by "red dot anxiety"—the pressure to reply to messages, check emails, and remain "online" disrupted their work rhythm. One student observed that while instantly responding to messages could foster enjoyable interactions, it also created a sense of social burden. Another noted that the sense of "empowerment" provided by smartphones often pushed people apart, isolating them as lonely islands in a digital grid. A Master of Public Administration (MPA) student shared how being physically separated from their phone for work reasons significantly improved their productivity and reading efficiency, but also pointed out how their phone dependency quickly resurfaced after the period of isolation ended. A graduating student reflected on how the reduction in academic pressure led them to fall deeper into the problems caused by digital dependency. Many students mentioned that the worse their state of mind, the easier it was to fall into digital dependency, which in turn exacerbated feelings of anxiety and unease.

Several students pointed out that the use of digital products should not be easily equated with digital dependency. Lin Leiou highlighted the importance of our attitude toward digital "addiction," emphasizing that excessive self-blame due to digital dependency is not advisable. Chen Chenxin shared his experience from high school, noting the psychological compensatory effects of short-term digital entertainment. Similarly, Chen Yunyi argued that whether one's relationship with their phone remains positive depends largely on controlling screen time. Xu Ke distinguished between two types of digital dependency: one driven by an escapist mindset or habitual inertia, and the other stemming from a genuine enthusiasm for learning certain content online. If scrolling on one's phone does not interfere with daily life, do we have the right to simply enjoy this form of happiness? Liu Chang from the School of Economics and Management remarked that if we use the term "detox," it must mean that the marginal utility of the digital world has approached zero. In such cases, we need to consciously remind ourselves to make adjustments.

Many students shared ways to alleviate digital dependency. Wang Zhengjun suggested that dependency on phones might point to certain deficiencies in one's real life. Cui Mingchen shared her approach to resisting the lure of phones through small activities, such as folding maple leaves or drawing on household items. She discovered that removing the label of "rest and entertainment" from scrolling on a phone serves as a powerful and effective psychological cue. After recognizing the draining effects of digital dependency on her mental and physical well-being, she shifted her focus to small and simple tasks, which helped improve her mental state. As for Guo Jia's question on how to find the intrinsic motivation to put down the phone and engage in more meaningful activities, Chen Minghao shared the Fogg Behavior Model he had learned. The model is summarized as B=MAP, where B represents behavior, M represents motivation, A represents ability, and P represents prompts. To turn intention into action, motivation and ability are crucial, but having the right prompts is equally important. As Shi Jiankun pointed out, the dependency on phones during fragmented moments of time often stems from a psychological overestimation of the cost of doing other activities: "It's too short a time to get much reading done." This mindset subtly undermines our sense of self-control. Yi Yufan pointed out that the convenience, immediacy, and low cost of entertainment provided by smartphones create a positive feedback loop, offering individuals a mechanism to escape reality. For him, changing the environment is one of the most effective methods for digital detoxes. Kuang Xueting and Liu Jixiao both emphasized that external interference and deprivation play a crucial role in digital detoxes. Liu Jixiao added that his detox efforts often rely on "external motivation"—such as mutual supervision with friends, having breakfast together, or using fragmented time for studying. He leverages the "atmosphere" to improve his time utilization rate.

From a psychological perspective, Zhong Shu analyzed the mechanisms and harms of digital addiction. She explained that even seemingly low-cost stimuli, such as short videos, consume the brain's attentional resources. The instant gratification provided by smartphones significantly damages sustained attention over longer periods. In psychology, addiction is often attributed to stress and anxiety, and overcoming it requires consciously activating the prefrontal cortex—deliberate self-control to resist the dopamine-driven pleasure triggered by smartphones. Of course, what's even more important is identifying the psychological needs behind excessive phone use—the emptiness and challenges in real life. If one can commit to a meaningful activity, the endorphins generated through long-term engagement will provide deeper and more fulfilling psychological satisfaction than the relatively easy dopamine rewards.

At the discussion, Mei Ciqi expressed gratitude for Zhong Shu's professional advice and the heartfelt sharing from the students. Mei concluded: Not all embraces of technology are a form of degeneration, but the danger of digital addiction lies in creating the illusion that "the world is completely under my control." People pick up their phones to escape a performance-driven world, only to find themselves subjected to the control of algorithms. Mei encouraged everyone to know themselves, including recognizing the "mundane" aspects of life. It is essential to acknowledge that ups and downs are the norm in life. Algorithms, by constantly keeping users riding the wave of stimulation, stray far from the reality of life. Regarding the practical implementation of digital detoxes, Mei reminded everyone to trust in methods and the value of "deliberate effort." Mei encouraged students to seek help from the psychological counseling center when facing challenges. He also suggested setting up "phone resting stations" in public spaces within the college, encouraging students to actively set goals, invest in "sunk costs," and take proactive measures to address digital dependency.

Digital detoxes are not just a personal issue; they are also a response to the collision between modern anxieties and technology, between active agency and the framework of capital. Whether by seeking inward or reaching outward for help, breaking free from digital dependency is ultimately about establishing one's sense of agency—carving out a flow from the overwhelming streams of information. In an era where entertainment and social interactions are increasingly intertwined with the digital world, it's even more important to take a proactive approach to life itself.


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