Unplug and Sail Away
The Debilitating Effects of Constant Device Use
It’s almost impossible to escape the pull of our devices. I know that when I have to engage in focused attention, I have to hide my phone from site, shut down all tabs, and create a digital distraction free zone. It’s a challenge when I have 5 projects going on all calling for attention. The national average now is that we spend an average of 7-8 hours a day glued to screens. The dangerous part is that we don’t notice the toll it takes on our well-being because it happens slowly, but the continuous use of devices not only adds to our stress but also impacts our brains in ways that can hinder our long-term mental health, quality of life and brain health leading to cognitive issues. It is a given that we have to be on devices as that is our world today, but there is a powerful antidote: stepping away from our screens and into the healing embrace of nature, especially out on the water.
It’s hard to think of ourselves as mammals, but for most of our 200,000 years we lived in close harmony with nature like the rest of our natural relatives. We are deeply hardwired to nature and its rhythms (biophilia). The Industrial Revolution began our disconnection from nature, as urbanization and technology moved people into cities. With the rise of digital devices, this shift deepened, pulling us further from nature’s restorative effects. Our nervous systems have not had time to evolve into today’s fast paced living. Beneath our sleek, modern exteriors, our nervous systems still run like a leopard, built for survival in the wild, not the fast-paced demands of the digital age.
Research shows (and our own innate responses like taking a walk when we need to chill out) that just a few moments in nature instantly lowers our stress levels. We feel heart rate go down, and a calming of our nervous system. Our stress response evolved alongside the sights, sounds, and patterns of the natural world, making time in nature a powerful antidote to modern-day stress, instantly restoring calm and clarity. We know from science that natural light boosts serotonin levels, enhancing our mood, while exposure to fresh air and green spaces reduces cortisol, the stress hormone. We experience that the rhythmic patterns in nature, such as watching ocean waves or falling, rustling leaves, engage our senses in a calming way. All this allows for our cognitive recovery and we can regain focus.
The High Cost of Constant Device Use
There are a lot of costs to our mind and body from high use of devices. Here’s the top ten list. How many of these do you suffer from or encounter periodically or daily?
- Cognitive Overload: Our multitasking and information overload can leave us mentally drained and struggling to focus and harness our attention.
- Sleep Disruption: Blue light from screens and overstimulation before bed can wreak havoc on our sleep patterns. It messes with our circadian rhythms as well.
- Reduced Attention Span: Constant screen time shortens our ability to focus on a single task. Constant checking of our phones trains the brain to seek quick, superficial engagement, reducing our ability to concentrate deeply and leading to mental fatigue and be easily distracted.
- Increased Anxiety and Depression: Constant social media use promotes unhealthy comparisons, leading to feelings of inadequacy and overwhelm. The pressure to stay connected and exposure to negative content, increases anxiety and depression.
- Emotional Regulation Issues: Reduced human (face-to-face) interaction, over exposure to negative content, lack of physical activity can disrupt our emotional balance and lead to heightened stress, anxiety, and impulsive reactions.
- Brain Plasticity Changes: The brain becomes wired for quick, shallow processing rather than deep, sustained focus, increasing stress, reducing our brain’s capacity for deeper, sustained thinking, ultimately affecting emotional regulation, creativity, and cognitive function.
- Tech Neck and Posture Problems: Poor posture from device use can lead to physical discomfort, chronic physical issues, and stress.
- Eye Strain: Extended screen time causes digital eye strain, leading to headaches and fatigue.
- Social Disconnect: The more time we spend on devices, the less connected we feel to the people and world around us. We miss out on the non-verbal cues, empathy, and genuine human connection that build strong, supportive relationships.
- Reduced Creativity: Constant device use can stifle creativity, making it harder to think outside the box or find inspiration. Constant device use limits our ability to engage in deep thinking and reflective states. Frequent distractions fragment our focus, preventing the mental downtime needed for creative ideas to emerge.
These issues are more than just minor annoyances; they are life hindrances that can hold us back from maintaining healthy relationships, physical and mental health and well-being. Remedies to these affects are right outside your door. As a life ling boater and outdoors person, I can attest to nature’s healing and ability to build resilience. I especially can attest to the profound benefits being on the water has, almost double the benefits over a walk in the woods. It combines the natural restorative elements of the ocean air, sunlight, wave movement, expansiveness, and movement.
The Healing Power of Being On The Water
Boating is a powerful way to reconnect with nature and ourselves. Here’s a number of ways it helps counter the negative effects of constant device use:
- Restores Cognitive Function: Being near water offers a break from the overstimulation of daily digital noise. It help reduce cognitive overload, allowing the brain to recover. The rhythmic sound of waves induces alpha brain waves, associated with calm, focused mental states and enhanced creativity. The presence of negative ions in ocean air boosts oxygen absorption in the brain, which improves alertness, mental clarity, balances serotonin levels, the neurotransmitter responsible for mood regulation, making us feel rejuvenated and energized.
- Improves Sleep Quality: Natural light exposure from time outdoors helps regulate the body’s circadian rhythms, the internal clock that governs our sleep-wake cycles. This is because sunlight helps the body produce melatonin, a hormone that promotes sleep. The fresh air further enhances relaxation by reducing levels of cortisol, the stress hormone, leading to deeper, more restful sleep. The calming, repetitive nature of water’s movement also reduces mental arousal.
- Enhances Attention Span: Boating requires sustained attention and presence which strengthens the brain’s capacity for deep focus. Boating engages the prefrontal cortex in a way that promotes single-task concentration. The peacefulness of water and the absence of digital distractions help mitigate the effects of chronic overstimulation and scattered focus, allowing the brain to restore its natural ability to concentrate for longer periods.
- Reduces Anxiety and Depression: Time spent in natural environments, especially on water, reduces symptoms of anxiety and depression. Exposure to natural settings stimulates the parasympathetic nervous system, which calms the body’s stress response. Studies suggest that water bodies have a unique ability to lower amygdala activity, which is the part of the brain responsible for emotional responses like fear and anxiety. Additionally, the sounds and sights of water can trigger dopamine and serotonin release, both of which are critical in mood stabilization and overall happiness.
- Balances Emotional Regulation: The peaceful and non-threatening environment of water provides an ideal setting for emotional balance. Boating, which often involves shared experiences with others, promotes oxytocin release, the hormone responsible for social bonding. This facilitates better emotional regulation through increased face-to-face interaction and real-world socialization. In contrast to the negative emotional impacts of digital interactions, boating allows individuals to process emotions in a calming environment, reducing the fight-or-flight response and promoting a sense of emotional stability.
- Rewires the Brain for Deep Focus: Boating fosters sustained mental presence by immersing us in a single-task environment. Neuroscience research on neuroplasticity shows that repeated engagement in focused activities can rewire the brain for better attention span and deep concentration. The slow, rhythmic environment on the water supports mindful awareness, allowing the brain to shift from quick, shallow digital processing to deep, sustained focus, which benefits long-term cognitive function and mindfulness.
- Corrects Posture and Relieves Tech Neck: Boating involves various physical movements, such as steering and balancing, which engage the muscles required for proper posture. These activities help counteract the forward head posture and spine misalignment that are caused by prolonged device use, commonly known as tech neck. Regular physical activity on a boat strengthens the core muscles, promotes better spinal alignment, and reduces muscle tension, alleviating the strain caused by hunching over screens for extended periods.
- Eases Eye Strain: Extended screen time causes digital eye strain, which can lead to headaches, blurred vision, and fatigue. Being outdoors, especially on the water, allows the eyes to focus on distant objects, relaxing the ciliary muscles that control focus. This shift from close-up screen viewing to expansive natural views reduces ocular tension, giving the eyes a much-needed break and improving overall visual comfort.
- Fosters Social Connection: Boating is often a group activity that encourages face-to-face interaction and real-world connection, which is vital for mental and emotional health. Unlike digital communication, which lacks the full spectrum of human interaction, shared experiences on the water boost empathy and social bonding by stimulating the release of oxytocin, the “love hormone.” This can help reduce feelings of social isolation and improve emotional well-being.
- Stimulates Creativity: Natural environments, particularly water, have been shown to spark creativity by promoting mind-wandering, which is essential for generating new ideas. Studies in environmental psychology indicate that the combination of open space, natural beauty, and the rhythmic motion of water allows the mind to enter a more relaxed, diffuse mode of thinking, encouraging creative breakthroughs. The act of disconnecting from screens allows for deeper engagement with inner thoughts and inspiration, fostering fresh ideas and innovative thinking.
Besides the great benefits to your body, time in nature helps us reconnect to ourselves and ground us by providing a space where we can step away from the constant demands and tune into our inner experiences. This presence in the moment fosters a deeper connection to our true selves, helping us to understand and process our feelings more clearly. The natural world also evokes a sense of belonging and interconnectedness, reminding us of our place within the larger ecosystem, which can be profoundly grounding and centering.
Time to Unplug and Set Sail
Incorporating regular breaks from devices by engaging in outdoor activities like boating can be transformative. There are oodles of scientific studies supporting what we know to be true – time outdoors even a few hours offer significant and measurable renewal and rejuvenation. Not only does it alleviate the negative effects of constant screen time, but it also nurtures a deeper connection to nature, ourselves and others.
Next time you feel the strain of endless notifications, emails, and digital distractions, consider trading your screen for the serenity of the sea. Unplug, set sail, and let nature work its magic—your mind and body will thank you.
Join us on our quest for health and fun and charter a boat for an Unplug, Uncork and Unwind Charter Day, with complimentary wine and nature’s beauty to restore you, or joun one of our day retreats, Women’s Writing + Sailing Day Retreat, Meditation + Sailing Day Retreat.
