Using Phones Between 11 AM and 4 PM: A Path to Pro-Depression

any parents are worried about how kids are using phones, especially late at night, and this concern is quite justified. Recent research from Common Sense Media highlights alarming trends in gadget use among youth.

According to the report, about half of 11- to 17-year-olds receive at least 237 notifications on their phones daily, with 25% of these alerts occurring during the school day and 5% at night.

In extreme cases, some teens receive nearly 5,000 notifications in a single day, predominantly from social media alerts.

Jim Steyer, founder and CEO of Common Sense Media, noted, "They literally wake up and before they go to the bathroom, they're on their phone."

He emphasizes that teens are "constantly forced to respond socially on Snapchat or TikTok or whatever to their friends," making this a dominant factor in their personal lives.

Dr. Benjamin Maxwell, interim director of child and adolescent psychiatry at Rady Children's Hospital-San Diego, expressed concern over the findings, stating that such a "highly stimulating environment" could adversely affect kids' cognitive abilities, attention spans, and memory during crucial developmental periods.

"What are the long-term consequences? I don't think we know," he added.

Dr. Andrew Huberman on using phone at night

Dr. Andrew Huberman, a neuroscientist, explains that using gadgets, such as phones, between 11 AM and 4 PM can activate a brain circuit called the habenula. When the habenula is activated, it suppresses dopamine, a neurotransmitter associated with pleasure and motivation.

This suppression can lead to feelings of disappointment, which is considered to be "pro-depression." Essentially, excessive gadget use during this time can negatively affect your mood and contribute to feelings of sadness or depression by reducing dopamine levels.

What is the Habenula?

The habenula is a tiny structure located near the pineal gland in the brain's epithalamus. Despite its small size, it plays a significant role in regulating our brain's reward system, mood, and behavior.

How the Habenula Functions

Reward Processing and Motivation
The habenula is essential for processing negative outcomes and disappointments. When we encounter situations that fall short of our expectations—like losing a game or failing to meet a goal—the habenula activates.

This activation sends signals that inhibit dopamine release in key areas of the brain, particularly the ventral tegmental area (VTA) and the nucleus accumbens. These areas are vital for our feelings of pleasure and motivation.

Dopamine Suppression
Dopamine, often referred to as the "feel-good" neurotransmitter, is crucial for pleasure, reward, and motivation. However, when the habenula is activated due to perceived failures or disappointments, it suppresses dopamine production.

This suppression can lead to feelings of dissatisfaction, disappointment, or even sadness.

Research Insights on the Habenula

Recent studies have provided insights into how the habenula influences mood and behavior. For example, research published in the journal Nature Communications found that increased habenula activity is associated with heightened feelings of sadness and a lack of motivation.

This research suggests that chronic activation of the habenula—possibly due to repeated exposure to negative stimuli—can lead to a cycle of emotional distress.

Additionally, another study in Biological Psychiatry indicated that dysregulation of the habenula is linked to various mood disorders, including depression.

This reinforces the idea that understanding the habenula's role could be crucial for developing better mental health strategies.

The Impact of Gadget Use on Mood

Dr. Huberman emphasizes that using gadgets, particularly between 11 AM and 4 PM, can trigger the habenula. During this time, engaging with our devices may lead to:

Increased Disappointment: Frequent notifications, social media comparisons, or frustrating interactions can create a sense of unmet expectations, activating the habenula.

Reduced Dopamine Levels: As the habenula suppresses dopamine due to these negative experiences, individuals may experience decreased motivation and pleasure, contributing to feelings of sadness or even depression.

Understanding the impact of the habenula on our mood can empower us to make more mindful choices about our gadget use.

Limiting device interaction during critical hours and being aware of our emotional responses can help mitigate the negative effects of technology on our mental health.

Consider taking breaks from your gadgets, especially during the peak hours highlighted by Dr. Huberman.

Engaging in activities that boost dopamine—like exercise, spending time outdoors, or connecting with loved ones—can promote a healthier mindset.