‘Boredom needs to be normalised’: TOI’s Let’s D-Stress drive throws up screen-addiction solution

New Delhi: How often do you check your phone in a day? And more importantly, why? Residents of Dakshinayan Apartments in Dwarka found themselves grappling with these questions as they gathered for The Times of India’s ‘Let’s D-Stress‘ initiative on Saturday evening.The session on digital wellbeing began with an interactive warm-up, with the residents reflecting on their daily routines and screen-time habits. A quick scan of a QR code to assess phone dependency set the tone for what followed — an honest look at how deeply devices have embedded themselves into our daily lives.Leading the discussion, Dr Chetna Luthra, clinical psychologist at Marengo Asia Hospitals, pointed out that phone use today often goes beyond utility and slips into a coping mechanism. “In moments of stress or discomfort, the phone becomes a quick dose of dopamine,” she explained, adding that this instant gratification is what makes people return to their screens repeatedly.Luthra urged the residents to first identify the trigger behind their screen use — whether it is boredom, stress or restlessness — and then consciously replace it with healthier forms of stimulation, such as hobbies or physical activity.Addressing concerns around children, she said their rising screen dependency is closely linked to changing family and social structures. “With nuclear families and busy schedules, parents are often unavailable, and phones become an easy way to keep children occupied — during meals or when they need time for themselves,” she said, adding that systemic shifts, such as schools moving learning to iPads, have further normalised screen exposure.“In earlier joint family setups, children learned through interaction and even boredom. Today, that has changed, with a constant urge to remain occupied,” Luthra observed, stressing that boredom, too, needs to be normalised, and it is okay to not be doing something all the time for a healthy mental development.Highlighting early warning signs of digital overuse, she pointed to symptoms, such as reduced attention span, disconnection from surroundings, sleep disturbances, loss of appetite, and even unexplained physical pain. “Stress often builds up and starts manifesting in the form of physical symptoms, even when medical tests show nothing,” she said.On conditions like Attention-Deficit/Hyperactivity Disorder (ADHD), the doctor cautioned the participants against relying on trending online media assessments. “It is often underdiagnosed, and proper evaluation requires a detailed assessment by a professional,” she said, adding that persistent attention issues, forgetfulness and poor daily functioning should not be ignored.She also shared practical steps to regain control — including at least 30 minutes of daily physical activity without screens, avoiding “double screening”, not using phones during meals, and taking short breaks to rest the eyes and mind after prolonged use. “After every 40 minutes of screen time, even five minutes of closing your eyes can help reset the nervous system,” Luthra said.Emphasising the role of community, she encouraged residents to rebuild lost social connections. “Something as simple as taking a walk after dinner and meeting neighbours can make a difference,” she said, adding that habit-building has to be deliberate.The doctor also flagged the cycle of “cheap dopamine” driven by short-form content. “Even a one-minute reel works on anticipation of reward, making you want more. The idea is to replace it with more meaningful — even if effortful — activities like exercise,” she said.The session concluded with a message: While phones are not the problem in themselves, unchecked and unconscious use can quietly reshape behaviour — making it essential to pause, reflect, and regain control.