DIGITAL LIFE

How social media algorithms turn attention into addiction — and why this is affecting mental health

Social media has become a central part of everyday life. It shapes how we get our information, how we relate to each other, and even how we spend our free time. Apps like TikTok and Instagram offer constant entertainment and immediate interaction, but they also raise a growing concern among experts: excessive use can foster digital addiction and affect mental health.

Recent analyses published by GQ magazine indicate that the problem lies not only in the time spent online, but in how these platforms are designed. At the heart of this debate are the algorithms — systems that decide what we see, when we see it, and how long we stay connected.

Studies conducted by researchers at Harvard University show that social media algorithms are optimized to maximize engagement. Likes, comments, short videos, and endless scrolling act as immediate rewards, activating brain circuits linked to pleasure and anticipation.

This mechanism reinforces the habit of repeatedly checking the cell phone, creating a constant sense of urgency: fear of missing out, need for continuous updates, and difficulty interrupting its use. Over time, this pattern can evolve into compulsive behaviors, in which the person feels discomfort when disconnected.

Reports from the World Health Organization indicate that prolonged use of social media — especially more than three hours a day — is associated with increased symptoms of anxiety, depression, sleep disorders, and difficulties in interpersonal relationships.

The problem is not just quantitative. Continuous exposure to social comparisons, negative news, and emotionally charged content can generate feelings of inadequacy, low self-esteem, and mental fatigue. Research also indicates that intense use before bed interferes with sleep quality, worsening tiredness and irritability the next day.

Despite the risks, experts agree that technology is not, in itself, the villain. Social networks facilitate communication, broaden access to information, create educational opportunities, and help form communities around common interests.

The challenge lies in balance. Harvard studies show that when social media use replaces in-person activities, rest, or offline leisure time, the impact on emotional well-being tends to be negative. Isolation, decreased productivity, and feelings of emptiness are some of the observed effects.

Digital health experts and the WHO emphasize that understanding how algorithms work is essential to regaining control over usage. Knowing that content is personalized to capture attention helps users adopt a more conscious approach.

Among the most cited recommendations are:

-Setting specific times to access social media, avoiding use immediately upon waking or before bed.

-Disabling non-essential notifications to reduce constant interruptions.

-Setting aside daily time for offline activities, such as physical exercise, reading, or in-person meetings.

-Using digital control tools that limit the time spent using applications.

These small changes help break the cycle of automatic use and promote a more balanced relationship with technology.

The value of boredom and reflection...A point often ignored is the importance of boredom. The tendency to fill any free moment with cell phones reduces the capacity for introspection and creativity. According to the International Association for Positive Psychology, moments of pause and mental silence contribute to emotional well-being and self-knowledge.

In addition, the emotional impact of the content consumed matters as much as the time spent using it. Experts from Stanford University recommend filtering the feed, muting or blocking profiles that generate anxiety, and prioritizing content that informs or inspires.

Digital education as a protection tool...For children and adolescents, the role of digital education is even more crucial. Organizations such as UNICEF advocate for teaching critical thinking from an early age, helping young people recognize misinformation, deal with online social pressures, and strengthen self-esteem in the digital environment.

Family dialogue and the joint definition of clear limits also prove effective in preventing abuse and addiction.

Ultimately, social networks can be allies or sources of stress. The difference lies in awareness. Understanding how algorithms work, setting boundaries, and diversifying experiences outside the screen are fundamental steps to enjoying the benefits of the digital age without compromising mental health.

Source: Infobae