Beyond the Feed: Staying Exam Ready in the Age of Digital Toxification
Vedabhyas Kundu & Bipra Biswambhara
It was the other day when Sachin Yadav, President of the Gandhi Study Circle, ARSD College, Delhi University, broached on an issue that has taken pandemic proportions. He was talking about how a very large number of aspirants of different competitive exams were suffering from digital toxification. He shared stories about several students he knew who were preparing for the exams and had cut themselves off from the social world- they were determined to put their best foot forward. However, this had led to a devastating impact; the loneliness they had started experiencing propelled them to use their smartphone without limits. They were now suffering from smartphone addiction.
What Sachin is talking about, digital toxification, has unfortunately become a phenomenon that is leading to mental health issues, depression, and a condition where the aspirant loses track of how to stay exam-ready and get out of this trap. We are delving into this concern in this conversation.
Vedabhyas Kundu: Bipra, the entrapment due to digital toxification that Sachin was talking about entails unprecedented consumption of screen time, and the use of different social media platforms, online games, etc., which leads to distractions. Digital toxification is a sure way to hamper exam preparation and readiness. Further, it contributes to serious mental health issues. This article from the Hindustan Times articulates the enormity of the situation: “Excessive social media use among university students has been linked to a decline in their mental health. High numbers of university students are paying a mental health price for bingeing on social media, and research shows problems range from depression and low self-esteem to even a phobia of being away from their smartphones.” (https://www.hindustantimes.com/lifestyle/health/social-media-binge-taking-mental-toll-on-students-101696853496229.html#google_vignette_
Bipra Biswambhara: Veda, Sachin is spot on in his observation on digital toxification. Going by my own experience, the intensity of exam preparation can be overwhelming, and you tend to start living in a pressure cooker environment. It is in this context that a very large number of aspirants turn to different social media platforms as a conduit of temporary escape from the unrelenting pressures and stress associated with studying. Veda, I can tell you that once a student gets addicted to a social media platform, it is extremely difficult to disengage and detach. They are entrapped as the algorithms are built in such a way to keep the users engaged for as long as possible with different engaging content.
Vedabhyas Kundu: You have rightly pointed out the addictive elements of social media, Bipra. Though it helps the students to remain connected at a time when they are cut off from physical socialization, as we get from the discussion with Sachin, it starts taking a toll on the overall health of students when they are immersed in its usage beyond limits. When I was talking to several aspirants, I realized how subjective the perspective on the limits to using digital devices while preparing for the examination is. Initially, an individual thinks it is okay to use it for such and such time, but when addicted, they are not even aware that they are using most of their time in hooking on to their smartphones. They are unable to manage their time.
Bipra, from my talks with several of the aspirants, revealed how many of them get entangled in the procrastination loop. They are now part of the cycle of distraction and feelings of guilt for unnecessarily hooking onto social media, leading them to a procrastination loop. Most of them in such cases tend to put off important tasks, exacerbating stress and depression.
Bipra Biswambhara: Veda, the cycle of distraction and feelings of guilt that you are talking about, takes aspirants to another area of critical concern. There is a steady reduction in focus. Preparing for competitive exams is a grueling process that constantly demands complete focus. One cannot afford to get distracted, but the endless scrolling and constant notifications contribute to diminishing attention span. All these make it harder for students to concentrate on their studies. In fact, constant scrolling and blue light from phone screens, especially at night, seriously disrupt sleep patterns. The students wake up the next day feeling tired, groggy, irritable, and unable to focus. This contributes in further affecting mental focus and academic productivity.
Vedabhyas Kundu: Exactly, Bipra. Social media addiction doesn’t just steal time; it quietly eats away at discipline, which is the backbone of any long-term preparation. When you open your phone just for a “five-minute break,” it often turns into half an hour of endless scrolling. Gradually, the mind becomes wired to seek instant gratification instead of sustained effort. This constant need for quick dopamine hits makes it harder to sit with books for long stretches or to handle the monotony that serious preparation demands. Slowly, consistency breaks. What used to be a well-structured routine starts crumbling, and soon procrastination takes over. The sense of control over one’s schedule disappears, and along with it, confidence and self-belief start fading.
Bipra Biswambhara: Yes, Veda, once the discipline breaks, it becomes a vicious cycle. The guilt of wasting time pushes students to seek comfort in the very platforms that caused the distraction. They scroll again to escape the guilt, which only deepens the trap, and that’s why it’s not just about deleting apps or using timers. It’s about retraining the mind to find satisfaction in effort rather than in instant reward. Social media thrives on inconsistency and impulse, while success in competitive exams thrives on patience, perseverance, and discipline. These small daily distractions accumulate over time and lead to failure in the long run.
Vedabhyas Kundu: I think the real solution lies in building intentional habits rather than depending on willpower alone. First, we need to acknowledge that social media is designed to be addictive. Once we understand this, we can start setting boundaries consciously. In fact, James Clear in Atomic Habits writes, “You do not rise to the level of your goals; you fall to the level of your systems.” So, we need a system of focus that replaces the dopamine hits received from social media platforms with healthier alternatives.
Bipra Biswambhara: Veda, let me share with you that while preparing for UPSC CSE, I used to have two apps on my phone. Forest App and the Engross app. I used to set daily goals and put the timer on my Engross app with a 50+10-minute pomodoro technique. I would study for 50 minutes, then take a break for 10 minutes. In those 10 minutes, I would get up from my seat, walk, and try to recollect in my head whatever I had read in the previous 50 minutes. I used to study 7-8 hours every day using this technique. Only after I finished the daily goals, I used to go on long walks and talk to friends or sometimes watch YouTube videos. I even had a digital study room, where a lot of aspirants studied together with their laptop cameras on. All these techniques helped me sustain my preparation for so long, without distractions.
Vedabhyas Kundu: That’s honestly so inspiring, Bipra. What you’re describing shows that focus isn’t about suppressing distractions, but about consciously replacing them with structure and purpose. The way you built small rituals around study — the Pomodoro cycles, reflection walks, and digital study room — all of it trained your mind to find joy in discipline. Bipra, that is the real victory, isn’t it? The ability to stay consistent without constantly fighting with yourself is a significant skill all aspirants must try to nurture. Most people think success in exams depends on intelligence, but it’s actually built on hundreds of small choices like choosing to study when the phone pings, choosing to rest when the mind needs it, and choosing to begin again after a bad day. That reminds me of a quote by Buddha: “Rule your mind or it will rule you.” It perfectly sums up your whole journey. Mastering focus is not just about cracking an exam; it goes beyond that. It is about building a life of clarity, control, and calm.
Bipra Biswambhara: Absolutely, Veda. And I think that’s what preparation truly teaches us. It is not just about how to qualify for an exam, but how to master ourselves. The Forest and Engross apps were not just tools for tracking time; they helped me build momentum. The digital study room created an environment of companionship and accountability. Over time, my days started flowing with rhythm and purpose. I stopped feeling restless or guilty about using my phone because I had a clear sense of when to work and when to rest. Slowly, I began to enjoy the process. Discipline no longer felt like a burden but a kind of peace. In the end, I understood that social media or distractions are not the real enemies. The real challenge lies in learning to command your own mind.
