Turn Password Fatigue Into Password Therapy

Instead of password burnout, create positive meme passwords for mental wellness.

Posted September 18, 2024 | Reviewed by Monica Vilhauer Ph.D.

These days, every electronic device, app, program, and platform has a login. A survey conducted by Nordpass in 2024 estimated that the average technology user has more than 100 passwords to remember.(1) Naturally, given the limits of our own memories, we spend lots of time guessing, forgetting and resetting passwords. As a result, it’s easy to develop “password fatigue” and “login burnout .”

What is the solution? Currently, biometric IDs such as fingerprints or facial recognition are not universally implemented or trusted. Your digital device may offer to remember your passwords for you, assuming you remember the passcode to access your device. Even after you remember a password, and believe you’ve gained entry, your “eureka” dopamine rush is quickly interrupted by the security system asking you to type these (distorted) letters , or to select the images showing a traffic light, or solve other puzzles to prove you are a human and not a robot. Another prompt may pop up to request you change your password to a new (original, unused) one. You finally think you are logged in and use your device, but wait, there is more. You may also be prompted to engage in 2-factor authentication to send you email or a text message, so you can type in an 8-digit entry code, to finally gain access. While looking for your phone to receive your access code, do you ever wonder how much time is wasted on these repeated security challenges?

With over 100 passwords to remember, and considering the limits of our memory , we tend to create easy-to-remember (and therefore easier to hack) passwords. Others resort to keeping a written list of passwords (a security risk). Most of us simply have to trust our digital devices to remember our passwords for us – and this database of all your passwords in your device only introduces yet another temptation for identity thieves and hackers. According to security pros, the costs to larger companies to reset passwords or deal with login issues runs into the millions of dollars annually. Yet, despite all of this, password logins remain.

Perhaps there is a way to change password fatigue into a more positive affirmation? A recent study suggests that using a positive message or phrase as your password could provide a mental health lift. (2) This research randomly assigned participants to either create a password as they normally would, or to “ create a self-affirming password, ” which was then used for 6 weeks. For example, one user in the experimental group created the password: “ MusicCalmsMeDown@123 .”

In general, using affirmative passwords predicted psychological well-being, and seemed to buffer participants against mental health declines, compared to the control group. It is a simple cognitive technique to create a “mental password” to act as a self-affirming credo to remind yourself that you are capable and resilient .(3) Further research is needed, but perhaps the simple intervention of creating computer passwords that remind us of our wellness goals is a kind of “ password therapy ” instead of the usual password burnout and fatigue?

New password? “Letgo_ofworries@123”

Kamile Viezelyte (April 24, 2024). Juggling security: How many passwords does the average person have in 2024? https://nordpass.com/blog/how-many-passwords-does-average-person-have/

2, Gu Li, Yeeun et al. (2022). Computer passwords as a timely booster for writing-based psychological intervention. Internet Interventions, 30, 100572. ISSN 2214-7829, https://doi.org/10.1016/j.invent.2022.100572 .

Pickens, JN (2018). Password for Your Mind : The User-Friendly Personal Upgrade. ISBN-10: ‎099855023X ISBN-13: 978-0998550237. Paperback https://a.co/d/4x54fYW Kindle Edition. https://a.co/d/aI3eEGa .

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Jeffrey Pickens, Ph.D. , is a Professor of Psychology and previous Director of Psychology Programs at St. Thomas University in Miami, Florida.

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This article is part of the Bringwise Psychology Journal — daily insights on human behavior, mental health, and personal growth.