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You're on the tube, and everyone around you is glued to their phones. Meanwhile, your mate Dave proudly declares he's gone "off-grid", ditching his smartphone for a Nokia 3310. These two extremes - total immersion and wilful ignorance - bookend a continuum we all navigate daily in our relationship with technology.
It's easy to fall into black-and-white thinking about tech. Headlines swing from "Smartphones Are Destroying a Generation" to "AI Will Solve All Our Problems". But the reality, as always, is far more nuanced. This spectrum of tech engagement, from full immersion to complete avoidance, isn't just academic waffle - it has real implications for our work, relationships, and mental health.
Let's put this in perspective: The average Brit spends over 6 hours a day online. That's more time than most of us spend eating, exercising, and socialising combined. It's a stat that should give us pause.
But it's not just about time. The way we engage with tech affects how we think and process information. Take cognitive load theory, developed by psychologist John Sweller. It suggests our working memory has limits. When we're constantly pinging between WhatsApp, email, and TikTok, we're not multitasking - we're overloading our brains, potentially hampering our ability to think deeply or creatively.
Dylan William, the influential educationalist goes as far as to say,
“I've come to the conclusion that Sweller's Cognitive Load Theory is the single most important thing for teachers to know.”
Professor Dylan William
On the flip side, completely shunning technology isn't a viable option for most. Try applying for Universal Credit or managing your taxes without going online. Good luck with that. So how do we strike a balance? How can we use tech to enhance our lives without letting it take over? And how do we stay human - maintaining our ability to connect, think critically, and be present - in an increasingly digital world?
This isn't about preaching or prescribing a one-size-fits-all solution. Instead, we'll explore the extremes of tech use, examine the middle ground where most of us live, and consider how factors like age and culture influence our tech habits. We'll draw on research, philosophical ideas, and real-world examples from across the UK to shed light on this modern challenge.
By the end, you won't have a magic formula for perfect tech use - because there isn't one. But you will have tools to critically examine your own habits and craft an approach that works for you.
Image Source: https://www.office1.com/blog/emerging-technology-adoption-ex...
Before we go on, it is worth mentioning the Technology Adoption Lifecycle or Curve shown above. It kind of explains where we are going in terms of understanding the continuum of digital use. Most people aren’t immersed at one end or ignoring at the other. To add a bit of spice to the mix, I want to suggest that as a continuum we can move along it at different times in our lives. Also, I think that depending on what tech it is, we may well be a laggard (I feel a bit like this with cars if I am honest - I have no idea about EVs and stuff) but can be an innovator in the world of digital marketing or EdTech.
The Immersion End: Diving Deep into Tech
At the far end of our technology engagement spectrum we have full immersion - the "push" side of our continuum, where technology is omnipresent and all-encompassing. We often see this embodied in the narrative around 'digital natives' - those who've grown up with smartphones in hand and WiFi as a basic utility. I have said before and I will repeat again that I don’t like this term; no one came out of the womb being able to use an iPad. I prefer what Nicolas Cole terms ‘native digitals’ and ‘learned digitals’. In this little shift, he refers to the idea that for some people, their first thought when doing something is ‘Is there an app for that?’ whereas some of us might look for an analogue solution first so might need to learn digital dispositions. By the way, I want to make it really clear here that I do not think digital is a solution for everything. I am a big advocate for paper books, handwritten cards, painted art and live concerts but I do appreciate that we need digital nuance.
Take Sarah, a 23-year-old marketing executive in Manchester. Her day begins with a smartwatch alarm, continues through a workday managed entirely via cloud-based apps - Slack, Teams, Spotify, Notion, Gmail, Google Drive - and ends with Netflix binge-watching. She's the poster child for tech immersion, and she's far from alone. A 2023 Ofcom report found that young adults aged 18–24-spend the most time online, at 4 hours 36 minutes each day.
The benefits of this immersive approach are clear. Sarah's productivity is high, her global network vast, and her access to information instantaneous. She represents what author Clive Thompson calls "the new literacies" - the ability to parse vast amounts of information quickly, collaborate remotely, and adapt to new platforms with ease.
However, this immersion comes with its own set of challenges. Psychologist Larry Rosen's research suggests that constant connectivity can lead to increased anxiety and decreased ability to focus. The 'always on' culture can blur work-life boundaries, leading to burnout - a growing concern around the world. A recent study found that at least 79% of UK employees experience burnout, with around 35% reporting extreme or high levels of burnout. The correlation in the rise in tech use and burnout is not something to be ignored.
On another level, this scope of immersion raises questions about authenticity and human nature. Philosopher Michael Lynch argues in The Internet of Us that over-reliance on digital knowledge can erode our sense of self-knowledge and agency. Are we losing something essentially human in our rush to digitise every aspect of our lives?
On the other hand, transhumanist thinkers like David Pearce see technological immersion as the next step in human evolution. They argue that merging with our technology isn't a loss of humanity, but an expansion of it. Even popular podcaster, Joe Rogan, one of the Ideas Guys in my upcoming book, thinks that artificial intelligence is a new lifeform, an extension of our humanity,
This is where the push-pull continuum becomes particularly relevant. In the context of technology engagement, full immersion represents the "push" end - where technology is thrust upon us, often without much critical examination. It's the equivalent of a coach telling a player exactly what to do, step by step, rather than helping them develop their own problem-solving skills.
However, even within this immersive approach, there's room for nuance. Take the concept of 'scaffolding' from our push-pull model. In tech immersion, this might look like gradually introducing new technologies with plenty of support, then slowly removing that support as users become more proficient.
For instance, many UK schools have implemented 1:1 device programmes, where each student is given a tablet or laptop. Initially, usage might be heavily structured and monitored - the 'scaffolding'. Over time, as students develop digital literacy skills, they're given more freedom in how they use these devices.
As we look at the immersive end of the spectrum, it's crucial to consider:
1. Balance: How can we reap the benefits of technological immersion while mitigating its downsides?
2. Intentionality: Are we using technology mindfully, or letting it use us?
3. Skills development: What new competencies do we need to thrive in an increasingly digital world?
4. Ethical considerations: How do we ensure that our rush to immerse doesn't leave behind those who can't or choose not to engage so deeply with technology?
While full immersion offers undeniable benefits, it's clear that a more nuanced approach - one that considers both the "push" of technological progress and the "pull" of human needs and limitations - is necessary. As we move along our spectrum, we'll see how different positions offer different balances of these factors.
AI Generated Image: Midjourney Prompt: Mindful tech use ar16:9
The Ignoring End: Digital Detox and Tech Resistance
At the opposite end of our technology engagement spectrum lies wilful ignorance - the "pull" side of our continuum, where individuals actively resist or limit their engagement with digital technology. This movement is gaining traction, with "digital detox" retreats and tech-free zones popping up across the world.
Consider James, a 42-year-old carpenter from Liverpool that I worked with recently. He uses a basic mobile phone for calls and texts only, refuses to engage with social media, and proudly declares his home a "WiFi-free zone". James represents a growing cohort of Brits who are pushing back against the digital tide. Another Ofcom report found that 34% of UK internet users had taken a deliberate break from online activities in the past year.
The benefits of this approach are often framed in terms of mental health and wellbeing. Psychologist Kostadin Kushlev's research at the University of Virginia suggests that limiting smartphone use can reduce anxiety and increase mindfulness. Many 'tech resisters' report feeling more present in their daily lives, with improved sleep patterns and enhanced face-to-face relationships.
However, this resistance isn't without its challenges. As our world becomes more and more digital, those who opt out may find themselves at a disadvantage. From job opportunities advertised primarily online to government services shifting to digital-first approaches, the cost of disconnection can be high. The UK government's "digital by default" strategy, while efficient for many, risks leaving behind those who aren't engaged with technology.
Philosophically, the question of technology resistance touches on deeper issues of autonomy and human nature. Philosopher Albert Borgmann argues that modern technology often diminishes our engagement with the world, creating a "device paradigm" where we become passive consumers rather than active participants in our environment. For tech resisters, limiting digital engagement is a way of reclaiming this lost agency.
However, critics of this view, like digital anthropologist Amber Case, argue that technology is simply an extension of human capabilities, not a replacement for them. From this perspective, wholesale rejection of technology is a rejection of part of our humanity. In terms of the push-pull continuum, tech resistance represents the extreme "pull" end - where individuals are trying to extract meaning and value from their immediate, non-digital environment. It's akin to a coach who focuses entirely on drawing out a player's innate abilities, without introducing any new techniques or tools. Players are given more freedom rather than specific tasks or expectations.
But even within this resistance, we can see elements of scaffolding. Many 'digital detoxers' don't reject technology entirely, but rather create structures to limit and control their usage. For example, the 'dumb phone' movement in the UK, where people switch to basic mobile phones for periods of time, provides a scaffold for reducing tech dependence without completely disconnecting.
In education and workplace settings, we're seeing increased recognition of the value of tech-free time. Some UK schools have implemented phone-free policies, while companies like Volkswagen have experimented with stopping email servers outside of working hours. These policies act as scaffolds, supporting individuals in creating healthier relationships with technology. I am not sold on these as I don’t think it is nuance again. If I work best at 10pm, and this aligns with my family priorities so I finish at 3pm to pick the kids up, and then do a couple of hours of email in the evening to make up time when the kids are in bed, the ‘stopping email servers’ actually creates more stress not less.
At this end of the continuum, several more key questions emerge:
1. Balance: How can we benefit from technological advances without becoming overly dependent on them?
2. Digital literacy: Is it possible to be truly informed and engaged in modern society without significant tech use?
3. Wellbeing: What's the right balance between connectivity and disconnection for optimal mental health?
4. Inclusivity: How do we ensure that those who choose to limit their tech engagement aren't left behind economically or socially?
While tech resistance offers a compelling counterpoint to the narrative of inevitable digital immersion, it's clear that for most people, complete avoidance isn't a viable long-term strategy. The challenge lies in finding a third space that allows for the benefits of technology while preserving the values that tech resisters hold dear.
Daniel Miller has conducted extensive research on digital anthropology and social media use, including his project Why We Post which studied social media use across various cultures. The relationship between digital technology and real-world interactions is complex and evolving. Research from the Oxford Internet Institute suggests that, contrary to early fears about technology isolating people, many Britons use digital platforms to supplement and enhance their offline relationships. Most adults now use social media, with many reporting that it helps them stay connected with friends and family. However, the same study noted that excessive use can lead to feelings of anxiety and inadequacy, highlighting the need for balanced engagement. This nuanced picture suggests that even as some pull back from technology, many are seeking ways to integrate digital tools into their lives in a manner that supports, rather than replaces, face-to-face interactions.
AI Generated Image: Midjourney Prompt: A yin yang symbol. Half has natural symbols in it. The other half is made up of circuit boards and tech. ar16:9
The Vast Middle Ground: Balanced Engagement
Between the extremes of full immersion and wilful ignorance lies a vast middle ground where most people find themselves. This is the space of balanced engagement, where technology is neither omnipresent nor absent, but thoughtfully integrated into daily life.
It’s people like Emma, a 35-year-old teacher from Leeds. She uses technology in her classroom and personal life but sets clear boundaries. Her smartphone stays out of the bedroom, and she has 'tech-free' Sundays with her family. Emma represents a growing trend of mindful tech use.
This approach aligns well with the push-pull continuum we discussed earlier. It's neither about pushing technology onto every aspect of life, nor about pulling away from it entirely. Instead, it's about finding the right mix of 'push' and 'pull' - using technology where it adds value, and stepping back where it doesn't.
Psychologist Nir Eyal, in his incredible book Indistractable, proposes a model of technology use that resonates with this balanced approach. He suggests that the goal isn't to be anti-technology, but to be pro-autonomy - making conscious choices about when and how we engage with our devices.
He shared this on X recently that grabbed my attention (ironically!)
“What’s the secret to staying focused? Contrary to popular belief, it’s not your phone or your laptop that’s distracting you. Before I wrote Indistractable, I decided that technology was the thing that was preventing me from getting things done. I ditched my smartphone for one of those old flip phones that only made calls. I got a word processor off of eBay that didn’t have an internet connection.
Guess what happened?
I found other stuff to distract myself from the hard, important work! Suddenly I felt the urge to organise my desk, or I told myself I couldn’t possibly get anything done until I washed the dishes and took out the trash.
As I recently told Lenny Rachitsky on his podcast, the problem is NOT our technology—it’s our inability to deal with discomfort. So what I’ve adopted for myself—and what I’d advise anyone who finds themselves in this situation—is to always identify what I call the “internal trigger.” What’s that itch that you are looking to escape when you get distracted?
Because that discomfort is the source of 90% of our distractions—NOT our phones.”
Nir Eyal, X
We're seeing this balanced approach play out in various ways:
Major tech giants are introducing tools to help users monitor and control their device usage. Apple's Screen Time and Google's Digital Wellbeing are examples of 'scaffolding' that support more mindful tech engagement. Apps like Moment are great ways to think about doing this intentionally.
Many companies are implementing policies that encourage balanced tech use. For instance, some have adopted email signatures where people talk about their schedule to prevent after-hours work communications, promoting a healthier setup. Not only that, time tracking on tools like Zoho allow organisations to see how long employees spend on tech - and this data informs decision making.
Schools across the UK and beyond are incorporating digital literacy into their curricula, teaching students not just how to use technology, but how to use it wisely. This approach embodies the push-pull continuum, providing guidance (push) while encouraging critical thinking (pull). In fact, just this week, I started Cohort #21 of the Digital Skills Bootcamp I work on with Angela McClelland and the Extraordinary Collective. The whole focus of this is to help organisations find digital tools to let them do the ‘offline’ stuff that their businesses are best at. It’s about the right place, time and tool.
'Tech Shabbats', inspired by the Jewish tradition of Shabbat, is the practice some are adopting for regular tech-free days. This practice acts as a form of scaffolding, providing a structured break from technology without requiring a complete disconnect. I like this method personally - and am looking forward to doing something resembling this on an upcoming family holiday very soon!
The balanced or nuanced approach isn't without its challenges. It requires constant negotiation and renegotiation of boundaries. As technology evolves, so too must our strategies for engaging with it. This middle ground raises interesting questions about human agency and technological determinism. Martin Heidegger's concept of 'enframing' suggests that technology can come to shape our very way of thinking about the world. Another approach, then, might be seen as an attempt to maintain human agency in the face of technological influence.
To reference Mihaly Csikszentmihalyi's concept of 'flow' AGAIN - a state of deep engagement and satisfaction - can be achieved through thoughtful tech use, but can also be disrupted by constant digital distractions. It’s almost like Bananarama had it right when they said “It ain’t what you do, it’s the way that you do it. That’s what gets results.”
There are still several key considerations that we need to take into account:
1. Intentionality: How can we make more conscious choices about our tech use?
2. Flexibility: How do we adapt our tech engagement as our needs and circumstances change?
3. Education: How can we better equip people, especially young people, to thrive in the digital world mindfully?
4. Design: How might technology itself be designed to encourage more balanced use?
This approach to technology engagement isn't about finding a perfect, static equilibrium. Rather, it's about developing the skills and awareness to continually adjust our relationship with technology as needed. It's a dynamic process of pushing and pulling, of scaffolding and removing scaffolds, as we learn to live well in an increasingly digital world.
AI Generated Image: Midjourney Prompt: Digital detox in a Jean-Michel Basquiat style ar16:9
Cultural and Generational Factors
We know that one size certainly doesn't fit all. We see stark differences in how various age groups and cultural backgrounds approach technology. Let's start then with the generational divide. It's easy to fall into the trap of thinking all young people are tech-obsessed while older folks are resistant. But the reality is far more nuanced.
Take my dad, for example. At 65, he's more active on TikTok, Snapchat and Instagram than his grandchildren, using it to keep in touch with far-flung family and organise his forex trading communities - oh yes, he does that and crypto and NFTs too! Meanwhile, my 19-year-old cousin has sworn off social media, preferring face-to-face interactions and saying he’s not into any of these mumbo-jumbo!
These examples challenge our assumptions about age and tech use. While it's true that 95% of UK 16-24 year olds own a smartphone compared to 55% of those over 65, the way they use these devices varies widely.
Younger generations often display a more fluid approach to tech engagement, readily adopting new platforms but also more likely to take digital detoxes. A Deloitte survey from a few years ago found that 58% of UK Gen Z respondents had limited their social media use in the past year. Older generations, on the other hand, tend to be more consistent in their tech habits. Once they adopt a technology, they're likely to stick with it. This explains why email remains popular among older adults while younger users gravitate towards instant messaging apps.
A generally accepted breakdown of the different generations. Images adapted from Canva.
Cultural factors also play a significant role. In multicultural Britain, we see varying attitudes towards technology across different communities. For instance, research from the London School of Economics found that some British Asian families use WhatsApp groups extensively to maintain connections with extended family abroad, integrating technology deeply into cultural practices.
Socioeconomic factors intersect with these cultural differences. The UK's digital divide is not just about access to technology, but about digital literacy and confidence. Some alarming stats from The UK government’s Communications and Digital Committee report Digital Exclusion show how this is playing out:
- 2.4m people are still unable to complete a single basic digital task to get online.
- 5m workers will be acutely under skilled in basic digital skills by 2030.
- 1.7m households have no broadband or mobile internet access.
- £63bn is lost each year to the UK economy each year due to overall digital skills shortages.
- 1m people have cut back or cancelled their internet packages in the last year due to affordability issues.
Education level also influences tech engagement. Those with higher education qualifications are more likely to use the internet for a wider range of activities, from online banking to job searching.
These varying approaches to technology engagement reflect deeper values and life experiences. For some, technology is a tool for maintaining cultural ties and traditions. For others, it's a means of social mobility or self-expression. Understanding these cultural and generational nuances is crucial as we work through our own relationship with technology. It reminds us that there's no universal 'right way' to engage with tech. Instead, it's about finding an approach that aligns with our individual needs, values, and circumstances.
It's clear that our position on the tech engagement spectrum is influenced by a complex interplay of factors. Age, culture, education, and personal values all shape how we push towards or pull away from technology in our daily lives.
Crafting Your Personal Tech Engagement Strategy
So, where does all this leave us? Your sweet spot on the engagement spectrum will depend on your needs, values, and circumstances. But here are some practical steps to help you find your balance:
1. Audit your tech use: For a week, pay close attention to how you use technology. When do you reach for your phone? How do you feel after extended screen time? Tools like RescueTime can help track your digital habits. Are you happy with where you’re at with tech?
2. Identify your goals: What do you want to achieve with technology? Better productivity? More connection? Entertainment? Be specific about what you're after. If you know what you want, there’s probably an app (or non-app) for that!
3. Set boundaries: Based on your audit and goals, establish some ground rules. Maybe it's no phones at the dinner table, or no work emails after 7 pm. Whatever works for you. It might be that you always write a physical to-do list on a sticky note in the same place at the end of each day for tomorrow.
4. Use tech to limit tech: Ironic, isn't it? But apps like Forest or Offtime can help you stay focused and reduce mindless scrolling. It doesn’t have to be heavy control but the system is designed to keep you on (read my review of Stolen Focus by Johann Hari in FRiDEAS #33 for more on this)
FRiDEAS #33 - Stolen Focus
5. Practise mindful usage: Before you pick up your device, pause and ask yourself why. Is it necessary? Is it aligned with your goals? This is well hard! But mindful or intentional use of anything is a good measuring stick. I wish I could get myself thinking like this for eating too!
6. Schedule tech-free time: Whether it's an hour a day or a full 'digital sabbath', regular breaks can help reset your relationship with technology. I did it the other week as I talked about recently - it’s becoming part of my routine.
7. Reassess regularly: Your needs and circumstances will change. What works now might not work in six months. Be prepared to adjust your approach. There will be busy tech seasons and times where you don’t need 24-7 monitoring. Recognise the seasons.
8. Seek nuance, not perfection: You'll have days when you use more tech than you'd like. That's okay. The goal is progress, not perfection.
The aim isn't to demonise technology or glorify disconnection. It's about finding a balance that enhances your life rather than detracts from it. By thoughtfully considering your place on the tech engagement continuum, you can harness the benefits of our digital world while mitigating its downsides.
Perhaps the most valuable skill we can cultivate is not technical prowess, but the wisdom to know when to connect and when to disconnect. The choice, ultimately, is yours. Your relationship with technology is uniquely yours. Make it a conscious choice, not a default setting.
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