New Delhi: At noon, under a scorching April sun at IIT-Delhi, a student stood before a wall, phone in hand, thumb frozen mid-scroll. Freshly pinned-up chits read: “Scrolling between work”, “YouTube I can’t quit,” and a playful “Scrolling and scrolling it is.” Then, the tone shifted to a more definitive: “Delete Instagram”, “Less screen before bed” and “Maybe in the next life.”
Soon, there were others who also paused, read the messages and allowed themselves a wry smile, quietly recognising the extent of their own on-screen addiction. The wall, part of The Times of India’s ‘Let’s D-Stress’ initiative, sparked a wider conversation at the tech institute on how excessive use of screens is shaping, or rather disrupting, our daily routines, relationships and wellbeing.
Expert Insights on Digital Dependency
Building on these candid notes, a session led by Dr Sameer Malhotra, principal director of mental health and behavioural sciences at Max Super Speciality Hospital, turned to what can realistically change as the real and virtual worlds collide. “Our minds are becoming increasingly dependent on the digital world — from games to gadgets — leading to cognitive offloading, where we rely on devices instead of our own mental abilities,” he said. Dr Malhotra pointed to a simple shift in habits. “We now use phones for almost all calculations. As a result, many children struggle with mental maths because they are out of practice.”
He also flagged how the digital world is shaping our lifestyle changes, especially sleep. “Avoid screens before bed. Blue light disrupts melatonin (a natural hormone that regulates sleep-wake cycles). Also, going to bed by around 11 pm is important.”
Practical Tips to Reduce Screen Time
Resetting our boundaries, the doctor said, can make a huge difference. “Keep phones away from the dining table; it makes others feel ignored. Avoid using them in the washroom, too. These simple habits go a long way.” He suggested everyday exercises to keep the mind active: “Mentally subtract numbers while waiting for something or someone, or read a paragraph from a newspaper.”
Interactive Challenge at IIT-Delhi
While the session at IIT-Delhi unpacked mobile dependency, a key focus was on self-assessment. Participants scanned a QR code to take a psychological test that measured their digital dependence, followed by a structured 14-day challenge to build healthier habits. They were encouraged to replace 20 minutes of daily screen time with reading The Times of India, through a complimentary subscription offered at the venue. Progress was designed to be measurable: Take the test, follow the routine and retake the test after two weeks to track your behavioural change.
Student Reactions and Participation
The session drew active participation from students across courses and academic levels. Subhojeet asked whether binging on reels affects the brain differently than watching a three-hour film, while Anjana, a PhD scholar, noted how some peers now rely on artificial sounds to fall asleep. For many of the attendees, the assessment was a wake-up call. “My ‘screen overuse score’ was around 75%, and overall digital dependence was high. That’s when I realised it was way too much,” said Mitali. Shreyas, meanwhile, said he tries to manage screen time by taking small breaks. “Dependence is inevitable, but control is important. I make it a point to take short walks without my phone. Even a few minutes help.”
