We live in a world increasingly shaped by artificial intelligence (AI). It’s embedded in the apps we use, the posts we see, the ads we’re served and even the way we communicate with one another. AI is no longer a futuristic concept—it’s a present reality. As technology becomes smarter and more seamless, we must ask: What is it doing to our minds? To our attention spans? To our mental health? Let’s explore what AI is, how it influences our social media experiences, the psychological costs of digital overuse and how we can begin to reclaim a healthier relationship with our devices.
What Is Artificial Intelligence, really?
At its core, AI refers to machines or systems that mimic human intelligence. This includes learning, problem-solving and recognizing patterns. Most commonly, AI uses machine learning and natural language processing to make sense of enormous volumes of data—like our digital behaviors.
On social media, AI is the engine behind everything from content recommendations to chatbots to ad targeting. It powers the way platforms “learn” our preferences, making our online experiences feel personalized, intuitive and sometimes, incredibly accurate.
Let’s look at a few ways AI is integrated into social platforms:
- Personalized content recommendations: AI analyzes your likes, shares, watch time and other behaviors to serve up content you’re likely to enjoy. That’s why scrolling your feed can feel so tailored…because it is.
- Enhanced user experiences: From AI-powered chatbots that answer your questions to image recognition tools that tag your friends in photos, AI makes platforms easier to use and more interactive.
- Improved ad targeting: Social media companies monetize attention, and AI helps them get better at it. By understanding your interests and habits, platforms can serve more relevant ads.
These innovations have revolutionized how we connect, consume and create. But the same tools that make digital experiences more engaging can also make them harder to step away from.
The Double-Edged Sword of AI
For AI to make predictions, it needs data. That data includes your location, your browsing history, your messages, your clicks and more. While companies promise to protect your information, breaches and misuse are not uncommon. And even when the data is protected, it’s still being mined.
But perhaps the most personal cost is the impact on our mental health.
When Technology Becomes Too Much
Social media platforms are designed to be addictive. By feeding us an endless stream of content that aligns with our interests, platforms create feedback loops that can be difficult to break. The result? Many people find themselves scrolling for hours, unable to disconnect.
Here are some of the key signs that technology may be affecting your mental health:
- Increased use: You need to spend more time online to feel satisfied or you feel anxious if you can’t check your phone.
- Inability to stop: You’ve tried to cut back, but it never sticks. You reach for your device instinctively.
- Withdrawal symptoms: You feel restless, irritable or even depressed when you try to unplug.
- Loss of time: You lose track of hours while browsing or watching videos, often without realizing it.
- Preoccupation: You’re constantly thinking about your last post—or your next opportunity to be online.
- Risky behavior: Your device use begins to affect your relationships, job performance or responsibilities.
- Lying about use: You hide or downplay how much time you spend online.
- Escapism: You use the internet to avoid problems or suppress uncomfortable feelings.
Even one or two of these signs can indicate a growing issue. And like any other behavioral pattern, the sooner we address it, the easier it is to change.
Building a Healthier Relationship with Technology
The goal isn’t to demonize social media or technology. Instead, it’s about using these tools more intentionally.
Here are a few strategies that can help:
- Take a digital detox: Whether it’s a few hours, a full day or an entire weekend, unplugging from your devices gives your brain a much-needed break. Use that time to read, take a walk, cook or engage in conversation without distractions.
- Set screen time limits: Most devices now include screen time monitoring tools. Use them. If Instagram is your digital kryptonite, try capping your daily use at 30 minutes and track how you feel.
- Seek professional support: Therapists specializing in digital addiction can help you identify the emotional drivers behind your tech use and build healthier coping strategies. There are also 12-step programs and outpatient clinics designed to support behavioral change.
- Reinvest in offline wellness: Physical movement, creative hobbies, mindfulness practices and in-person connections all provide meaningful alternatives to screen time. The more you engage in these activities, the less you’ll crave the dopamine drip of digital engagement.
Reclaiming Control Starts with One Choice
Artificial intelligence is here to stay—and it will only become more integrated into our lives. But we still have agency. We can choose when and how we engage. We can create boundaries. And we can step back when we notice the signs that our habits aren’t serving us.
What’s one thing you can do today to build a healthier relationship with technology?
Maybe it’s setting limits. Maybe it’s moving your phone out of the bedroom. Or maybe it’s planning a hike in a place with no signal. Whatever it is, start where you are. Small steps can lead to big change.
About the Author
Alison Johnstone is a Licensed Clinical Social Worker, Certified Employee Assistance Professional and Substance Abuse Professional. Her background includes serving as a therapist and case worker in diverse industries such as hospitals and non-profit organizations. Alison brings a wealth of experience and expertise to her role as Senior EAP Consultant for Magellan’s Workplace Support team.
Alison is an avid photographer, and other interests include weather phenomena (is a certified weather spotter for the National Weather Service), science of all kinds especially the universe and space, child welfare and human rights.
