In today’s digital age, we are constantly surrounded by technology. Beyond staring at computer screens throughout our workday, exposure to social media and email communication has become increasingly mobile through our smartphones, tablets, and even watches. We are connected to our digital lives more and more, which ultimately affects our attention spans, our person-to-person interactions, and even our sleep patterns and overall health.
To help you find a healthy balance, here are some tips for incorporating screen time management into your routine and carving out dedicated time throughout your day to disconnect from technology, refocusing your energy on mindfulness and meaningful interactions.
1. Mornings for Digital Wellbeing: Instead of starting your day scrolling through your phone, try scheduling in relaxing activities each morning to promote your digital wellbeing. You might exercise or do yoga for 15-30 minutes, read a book or newspaper while you drink your morning coffee, or write in a journal before tackling any to-do’s or checking your email and social media updates.
2. Digital Reboot: Tech-Free Saturdays: When Saturday arrives, try shutting down your computer and leaving it off for the entire day, or better yet, the entire weekend. Leave your cell phone at home if you go out to run errands. If you’re meeting up with friends and family, switch your phone to airplane mode and wait until you return home to check if you missed any important calls, messages, or emails. This practice is a step towards **digital minimalism**, allowing you to focus on what truly matters.
3. Boundaries for a Better Tech-Life Balance: Constantly checking emails, texts, and social media is a habit that can be changed. To do so means separating yourself from your digital devices whenever possible. Try waking up to a regular, old-fashioned alarm clock instead of using your smartphone’s alarm feature. You can keep your phone away from your bedside and be less tempted to check it right before bed or as soon as you wake up in the morning.
Instead of eating meals in front of your computer at work, use lunch or dinner as an opportunity to sit down face-to-face with family, friends, or coworkers and catch up. Prioritizing face-to-face communication strengthens personal bonds.
4. Nature’s Benefits for Mental Health: Give your mind and body a break from digital screens and get outside as much as you can for some fresh air – a brisk walk can reconnect you with your surroundings, clear your mind, and even improve your cardiovascular health. Nature therapy is a powerful antidote to digital stress.
A digital detox is a great way to reprioritize your time and focus on what’s really important to you, including your personal interactions, leisure time, and your overall health and wellness. Recognizing potential technology addiction and opting for unplugged activities will help you achieve more mindful technology use and improve your productivity in the long run.