On September 19th, 2024, the representatives of TIMED Katarzyna Goncikowska and Magdalena Zaron, presented a poster titled "Leisure Unplugged: Insights into Quality of Life in a Digital Era" at the PSPS (Polish Social Psychological Society) Conference in Katowice. The poster forms part of our qualitative study that investigates the relationship between digital technology and free time, with a particular focus on how individuals navigate the challenges posed by technology in their personal lives.
We are pleased to announce that our project has been awarded an honourable mention for the poster.
Poster Overview
The poster presents insights gathered from 25 semi-structured interviews conducted in Poland. The sample population comprised 13 women and 12 men, aged between 21 and 61, representing a range of socio-economic backgrounds. The study focused on how participants manage their free time amidst increasing digital engagement. The qualitative, thematic analysis was structured around three key themes.
1. The Influence of Digital Technology on Free Time
The research elucidates the manner in which digital technology profoundly influences individuals' capacity to manage and derive pleasure from their leisure time. Participants frequently articulated sentiments of ambivalence (in the other words they expressed feelings of conflict) between the convenience afforded by technology and its disruptive impact on leisure activities.
Common challenges included:
Social comparison: The process of social comparison refers to the act of evaluating one's own status in relation to others. The advent of technology, particularly social media, has created an environment in which individuals are constantly engaged in comparing themselves to others, which has a detrimental impact on their mental well-being.
Overinformation: The phenomenon of overinformation is characterised by the excessive consumption of information, which can have detrimental effects on an individual's well-being. The participants reported feeling overwhelmed by the sheer volume of information they were exposed to through digital channels.
Blurring of work-life boundaries: The dissolution of the distinction between work and non-work domains. The ability of digital technology to enable constant connectivity has resulted in many individuals experiencing difficulties in differentiating between their work time and personal time. This has led to a situation in which many are working excessively and experiencing burnout.
One participant expressed this by saying:
PL_02: I deleted Facebook and Instagram because I saw I was spending too much time browsing posts, and it only made me feel pressured to be as active as others. Now I have more freedom and feel more control over my time.
2. Mitigation Techniques
In response to these challenges, participants employed a variety of strategies to mitigate the negative effects of digital technology on their free time. The aforementioned strategies, which may be classified as mitigation techniques, included:
Managing Social Media and Digital Notifications: Those who took part in the study demonstrated a reduction in their social media usage or the implementation of specific limits in order to circumvent the stress associated with constant connectivity.
One participant provided the following account:
PL_12: When I deleted my social media accounts, I felt lighter. Now I don’t have to worry about what others are doing in their free time.
PL_18: I tried to limit my time on Facebook, but I eventually decided to delete my account entirely. I feel more at peace.
Digital notifications were also a major source of distraction. By disabling non-essential notifications, participants felt they could better focus on their tasks and reduce anxiety.
PL_06: I turned off all notifications except for work-related ones. This way, I’m not distracted by unnecessary messages and can focus on what really matters.
Mindful Use of Devices: Furthermore, digital notifications were identified as a significant source of distraction. The deactivation of non-essential notifications enabled participants to enhance their ability to concentrate on the tasks at hand and mitigate feelings of anxiety.
PL"I try to disconnect from the media and engage more in meaningful offline activities, such as social activities."
Engagement in Offline Activities: The value of offline pursuits, including physical exercise, hobbies, and social interactions, was emphasised by participants. Engaging in these activities helped to mitigate the negative impact of technology on well-being and fostered emotional resilience.
PL_08: When I have free time, I try to disconnect from devices and go for a walk or read a book. This is a form of relaxation that helps me recharge.
PL_03: Reading books is my favourite way to rest without technology. I always put my phone away when I start reading.
PL_15: I try to spend as much time outdoors as possible, cycling or running. It disconnects me from technology.
3. The Aims and Consequences of Mitigation Techniques
The participants' mitigation techniques were designed with the objective of achieving a healthier equilibrium/balance between their digital and offline lives. The strategies not only resulted in a reduction of stress levels, but also led to:
Improved emotional balance: A significant number of participants attested to an enhanced sense of emotional control when they curtailed their technology usage.
Stronger work-life boundaries: By establishing distinct demarcations between their work and leisure time, participants were able to prioritise their personal time without the encumbrance of digital distractions.
Enhanced personal well-being: It was observed that participation in offline activities, such as spending time in nature or engaging in physical exercise, had a considerable impact on the overall well-being of the participants.
One participant reflected:
PL_08: I don’t want technology to take over my life, so I try to maintain balance and spend time outdoors whenever I can.
Another added:
PL_06: It’s very important for me to wind down after work. I put away my phone, turn off the computer, and dedicate this time to my own thoughts. That’s how I maintain balance.
Key Findings
Digital technology frequently interferes with how individuals experience and structure their free time, often creating stress and reducing the quality of leisure activities.
Participants actively employed various strategies to mitigate these negative effects, including social media reduction, disabling notifications, mindful use of devices, and engaging in offline activities such as exercise and hobbies.
These mitigation techniques led to tangible benefits, including improved emotional clarity, better work-life boundaries, and enhanced overall personal satisfaction and well-being.
The pervasive influence of digital technology on individuals' experiences and structuring of leisure time has been observed to frequently result in the creation of stress and a reduction in the quality of leisure activities.
The participants proactively employed a range of strategies to offset (mitigate) these adverse effects, including curbing social media usage, disabling notifications, exercising mindful device use, and engaging in offline activities such as exercise and hobbies.
The implementation of these mitigation techniques yielded discernible benefits, including enhanced emotional clarity, more effective work-life boundaries, and a notable improvement in overall personal satisfaction and well-being.
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