Technology and cognitive processes have an intricate relationship that isn’t easy to navigate, and the people spending the most money to research how it works are the same people who profit from it.

It’s All About Rewards

Researchers have known for some time that being online is highly stimulating and can be addictive. The internet provides a rapid “dose” of dopamine—the neurotransmitter closely tied to the brain’s reward system—with minimal effort. Over time, this leads to cravings for a digital “fix.”

For instance, Facebook recruits legions of doctorate holders to optimize features that maximize user engagement. Things such as infinite scrolling, notifications, and specific word/image combinations all exploit a pesky weak spot in our brains: the amygdala. The amygdala is hypersensitive to novelty and potential threats. Therefore, these features grab user attention and redirect it.

As tech companies (Facebook, YouTube, Netflix, etc.) compete more fiercely for your eyeballs, they strive to offer ever more novel content—sometimes bordering on the absurd. That also drives content we’re apt to see online, such as viral memes.

Multitasking: Efficiency Versus Distraction

The internet offers endless content, buffet-style, making us more distracted and unable to focus on what’s relevant.

As a result, research has shown that the brains of heavy internet users have less gray matter in areas involving sustained attention and that these people have to work harder to control impulses.

The online world—with its hyperlinks, multiple information streams, and notifications—also tempts us to multitask more. One study found that people multitasking online switched content every 19 seconds. However, most people are poor multitaskers, and doing so reduces attention spans.

While much of this may seem disconcerting, one silver lining is that mind wandering can spark creativity. Indeed, the internet has given rise to many unique phenomena. Let’s just hope it’s not at the cost of our priorities and meaningful engagement.

Is Tech Changing What We Remember?

There’s a scene in the popular film “The Matrix” in which the main character, Neo, downloads vast stores of knowledge directly into his brain via a cable. To many of us, especially those who grew up with the internet, online living can seem vast and promising, albeit perhaps less “human.”

One thing that many people appreciate about modern living is the ease of “offloading” information to tech. We can store information there and look it up when we need it. We can scrutinize someone’s entire chat history for a year—verbatim. Research finds that people are indeed able to find detailed information very quickly but tend to remember it less accurately later.

With instant access, there’s less incentive to remember deeply. The “what” system appears to be recruited less during online searches. That indicates that users don’t consider as deeply (drawing on prior semantic memory) or encode as solidly (integrating new information). Hence, unpracticed memories may fade—in other words, “use it or lose it.” Yet ironically, when asked, people tend to overestimate their recall abilities due to digital reliance.

Also, the rituals we used to rely on more to remember—books, conversations, communities—may be fading in prominence. Some evidence also suggests that there’s less analytical thinking with tech, as we notice life’s nuances while cogitating.

On the other hand, when our limited cognitive resources are freed up by tech, it may allow certain individuals to accomplish more and remember “important” details with greater focus.

The Paradox of Social Media Relationships

Humans are naturally social creatures, but online connections come with some unique dynamics.

Online, people tend to be more self-focused and emphasize presenting a favorable version of their lives. Social media has been implicated in both appealing to and creating narcissists. Yet, it’s also simply rewarding to talk about yourself. Hence, social media hijacks this natural tendency, providing a reward response to the brain that research suggests people value more than money.

However, the curated versions of ourselves shown online are less realistic. Exposure to seemingly more successful or happier peers can lower self-esteem, especially in adolescents still developing frontal lobes (responsible for self-processing and regulation), making them more self-conscious and susceptible to peer influence.

Additionally, algorithms amplify similar content, creating echo chambers where users’ initial tendencies are reinforced (and contrasting perspectives dampened). Since our brains are drawn to novelty, platforms may push more extreme content to maintain engagement. Hence, it’s no surprise that social media is polarizing and can feed an echo chamber of more extreme views.

We expend much less effort to send a like or a quick “happy birthday.” Social skills for introducing oneself, conversing, or managing conflict may atrophy if not used. Additionally, owing to the anonymity or the lack of physical presence, some people may behave more rudely online than if they were directly engaging with another person.

Where Do We Go From Here?

Taken together, it can be said that life online offers both promise and pitfalls. It can amplify certain tendencies while dulling others. To ensure we gain the most benefit—and suffer the least harm—we may need to make more informed decisions about how we engage with technology.

Here are a few suggestions.

1. Use Responsibly

Say you spent three hours at your computer and barely even started completing your work. Maybe “one quick peek” at a blog led to a rabbit hole, and you lost track of time. In this case, consider using an app such as RescueTime to track your screen time or set alarms for periodic, time-restricted breaks.

2. Set Barriers

If you struggle with self-control, making it more difficult to act on your desires could help curb bad habits. Now, an array of apps allows you to lock your device’s screen or block certain websites during work hours. (Note: Be sure you trust the company with your private data.) Sometimes, simply setting limits is enough. If temptations such as texting and the like still prevail, it may be best to take total separation measures, such as storing your phone in your car.

3. Reduce Impulsivity

Since technology can hijack attention, we can re-engineer our devices to avoid flashy features. For instance, setting your phone to black and white instantly reduces its appeal. Removing icons with apps such as Minimalist Phone also helps reduce impulsive use. Another trick is simply setting your screen to a strictly functional black background.

4. Prioritize In-Person Socializing

If you want social connection, make use of offline meetings whenever possible. Many companies now do hybrid remote, but those days in the office can help build rapport that’s less likely to occur online.

5. Invest in Yourself

If you’re simply trying to search for a place to eat nearby, then quick online searches are just the thing. But if you’re trying to acquire knowledge that will last you for the rest of your life, engage in exercises that challenge you to make new connections, such as concept mapping, discussions with others, or answering critical-thinking questions.

6. Be in the Moment

Preserving and sharing our experiences with photos, messages, and hashtags is desirable. However, people often fail to appreciate the moment because they’re too absorbed in documenting it. Limit yourself to a few very good photos, and spend more time gazing, listening, smelling, and tasting.