We live in an ever-expanding digital era, where news, communication, work, and entertainment are constantly at our fingertips. Between emails and social media, it can be challenging to unplug. Technology can certainly make our lives easier in many ways. However, when it is misused or abused, it can bring negative impacts such as stress, mental health issues, and disruptions in sleep. Practicing strategies to combat digital stressors can keep our screen time more manageable and beneficial.
- Set Boundaries
The easy accessibility of the digital world can make life more convenient, but it means technology and screens are with us on a more constant basis. This continued connection can leave us feeling overwhelmed and burnt out. Establishing boundaries around usage can guard your time, peace of mind, and mental health. Practice setting time limits with apps, gaming, social media, and television. Planned timing can help avoid endless scrolling, binge watching, or mindless habits. Next, identify areas of technology that are inducing stress and causing more harm than good. Consider deleting or taking a break from these areas. Be intentional about taking screen-free moments in your day. This intentionality can help you slow down, refocus, and shift perspective.
- Limit Notifications
We receive notifications, alarms, badges, pings, and reminders that bombard us throughout the day. It can quickly feel like a never-ending to-do list that we can’t escape. Constant alerts can lead to compulsively checking devices or things feeling unnecessarily emergent. While some notifications cannot be avoided, take time to decide which are necessary and which are creating more background noise or anxious thoughts. Choosing which programs can send alerts or establishing a do-not-disturb moment in your day will give you time to more fully unplug.
- Establish Screen-Free Zones
Every moment of your life does not need to be accompanied by a screen. Creating screen-free zones allows you to set boundaries and take time away from digital technology. Identify places where you could benefit from fewer screens and electronic distractions. This could include areas, such as the kitchen table or bedroom, or it could include moments, such as meal times, family events, driving, or exercising. Screen-free zones and activities shift your focus to present people and surroundings.
- Prioritize Face-to-Face Communication
Technology allows for quick and instant communication. However, it can detract from the emotion, understanding, and other nuances you experience when speaking with a person face-to-face. Choosing an in-person conversation can avoid unnecessary conflict, misunderstanding, and stress. During conversations, put away screens and maintain eye contact to demonstrate full attention and focus. Prioritizing genuine and attentive face-to-face interactions can lower the daily digital stress we experience.
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