In today's world, surrounded by screens and notifications, it's imperative to stop and think about how we use technology. We all know how convenient and connected it makes us, but it can also stress and affect our feelings. As a psychologist, I've seen how spending too much time on screens and always being connected can make people feel more stressed and less happy. In this article, we'll talk about six things you can do to have a healthier relationship with technology. These steps are simple, but they can make a big difference in how you feel. Let's see how you can use technology more thoughtfully to feel better in our digital world.
Cultivating digital wellness can lead to improved mental clarity, reduced stress, and a healthier balance between our online and offline lives.
Set Your Boundaries
Regarding digital wellness, each needs to set their boundaries. "The goal is not to let anything take away your sense of autonomy or self-care," says Doll, who suggests evaluating how your online habits impact you and identifying what might be working against you regarding setting healthy boundaries. Clear, healthy boundaries can help you feel like your own person and make interacting with others easier.
According to cognitive behavioral therapist Clare Flaxen, some people have difficulty setting boundaries for themselves due to fear of hurting others' feelings. That's normal, but it's also important to remember that not everyone will appreciate or respond well to a boundary you're trying to set. The key is to find a way to set boundaries without sacrificing your feelings or safety and to be consistent with those boundaries so that they're respected.
Teachers are well-positioned to promote digital wellness in the classroom, and they can do so by being transparent about their online habits and encouraging students to do the same. They can also encourage the use of blue light-blocking apps, bolster their staff's health insurance coverage with tools for digital mental health support, and implement office ergonomics to help prevent desk-related physical ailments like eyestrain and poor posture. A comprehensive program emphasizing digital wellness as a lifelong journey is essential for students to develop healthy relationships with technology and the digital world.
Prioritize Real-World Connections
In today's digital era, making real-world connections is crucial for mental and emotional well-being. While technology has made communication easier, it's also created a barrier to genuine human interactions. Meeting in person lets us understand body language, share real feelings, and build empathy that's hard for virtual chats to match.
Research shows that not having enough face-to-face interactions can make us feel alone, isolated, and sad. Building real-world connections means spending time with family, friends, and co-workers in person. Doing things together, joining group activities, and having heartfelt talks boost our happiness and inner strength. Finding the right balance between online and offline interactions is vital to feeling like we belong and finding joy in our interconnected yet sometimes distant world.
Block Out the Notifications
Getting distracted by phone notifications can be a huge problem, especially when trying to work or focus. Constant interruptions can detract from your productivity, not to mention damage your health. Studies have shown frequent distractions can cause computer vision syndrome (CVS), headaches, eye strain and fatigue, poor sleep quality, and more.
Thankfully, a few apps can help you block out notifications when you need to get work done or focus on something important. For instance, iOS devices have a ‘Do Not Disturb’ feature to turn on in the Control Center. And Android phones have a similar setting in Digital Well-being & Parental Controls called 'Focus Mode.' It allows you to select apps to pause notifications temporarily so you can work undistracted, and it can even be set to come on at specific times of the day automatically.
Similarly, apps like ‘Night Light’ can cut back on the blue light from your screen and interfere with your circadian rhythm. By setting daily app timers to ensure you’re not constantly checking your phone, you can develop healthy habits and avoid overuse.
Set Your Staff Up with a Digital Well-being App
Employees can enjoy better work-life balance and even improve health outcomes with a focus on digital well-being. Especially as remote work continues to grow, digital wellness can help employees maintain a healthy balance with their work, even when they are not in the office.
When it comes to digital wellness, many people focus on limiting time spent on their phones, but the true secret is how that screen time is used. For example, Sam might spend less time on his phone than Sarah. Still, he uses it for important things like catching up with family and friends via FaceTime or listening to his favorite educational podcast. This is good, productive use of his phone, whereas Sarah might spend her time scrolling through Facebook and comparing her life to the exciting highlights of others’ lives.
In addition to allowing employees to monitor their use of the device, employers can also offer apps that encourage digital well-being and provide features limiting screen time. For example, Google offers Digital Well-being tools that allow users to track how much they spend on their phones and set limits for specific apps or types of use.
Offering employees various digital well-being options is a great way to encourage the right habits and improve their overall health and happiness at work. Some of these include: providing adjustable desks and ergonomic office furniture, allowing employees to take frequent breaks throughout the day, encouraging mindfulness, establishing digital boundaries, and providing health benefits like health insurance.
Practice Digital Detox and Unplugging
Taking regular breaks from screens and stepping away from the digital world has become necessary for our mental health. We're bombarded with so much information and notifications that it can get overwhelming and stressful, making it hard to concentrate.
Digital detox means intentionally giving ourselves a break from our phones, computers, and social media for a certain period. Studies show that doing this can help us focus better, sleep more soundly, and feel less anxious. It also allows us to do other things we enjoy, be more creative, and connect with people in person.
It can be challenging because we're so used to our devices. But starting small, gradually increasing the time we disconnect, and making tech-free zones in our homes can make it doable. By taking these breaks and unplugging from screens, we can take charge of our digital lives, think more clearly, and feel better overall.
Encourage Healthy Habits
As a team leader, it’s important to take steps to foster digital well-being in your staff. This includes establishing rules around checking work email during off hours, providing a relaxing space away from screens for breaks, and encouraging participation in online support groups. In addition to these internal policies, it’s also worth investing in tools that nurture digital wellness for your team, such as content filtering and online monitoring apps.
If you are a teacher, helping students develop healthy habits when it comes to technology is vital for their long-term well-being. The best way to do this is by embracing a positive mindset toward offline and online activity. This includes discussing the impact of extended screen time on their health (such as eye strain, wrist and back pain, and poor sleep quality) and encouraging them to balance their online with offline activities in their home lives.
Setting reasonable time limits for different usages (such as gaming, social media, and messaging) is also an effective strategy. And reducing or turning off push notifications can eliminate unnecessary distractions. With a little effort, achieving digital wellness is easier. Take a step towards cultivating your well-being today by scheduling a break, blocking distracting apps, or unplugging for an hour. Then, focus on the activities that make you feel balanced, informed, activated, and inspired!
The Bottom Line
Educators and employers can help students and employees create healthy habits by encouraging them to set digital boundaries, practice self-care, and create a better work-life balance. This will lead to improved focus, healthier sleep patterns, and a positive attitude toward technology use.
Many apps and tools support digital well-being, including apps blocking websites or limiting screen time. In addition, setting a computer or device to enter “focus mode” at specific times can also help block distracting websites during homework time. An app like Freedom for Teams allows users to easily schedule blocks to unplug before bed or set aside periods for specific tasks, such as an email catch-up hour.
It is also important to teach teens about online safety, which involves understanding that not all content they encounter on the internet is safe. This can include upsetting news stories or comments, adult content such as pornography or gambling, and discriminatory messages. This guide from Parentzone suggests ways to talk with your teen about the impact of upsetting content on their mood and mental health and how to seek help if they feel negatively affected by what they see online.
