“Human’s matter more than machines, technology should serve us, not the other way around, and the most meaningful connections are those between people, not devices” – Liza Kindred

As technology advances, shapes and changes our lives we need to be mindful of how we are using it, how it is serving us and how we can be proactive in using technology to design a life that we are in love with and we rarely need to escape from 😉 How is your digital wellbeing? Do you think it needs some improvement?

Overuse of technology can have disastrous effects. Depression and anxiety are skyrocketing especially in young people. It’s very easy to pick up your phone to constantly distract yourself from any uncomfortable feelings rather than to sit with yourself to see what comes up and work through it in a healthy manner.

Are there people that you need to reach out and connect with? Perhaps you need to have a difficult conversation with someone that you are close to. Increasingly we use technology as pure escapism (and it’s more than ok to do that sometimes!). But when the dependency takes over our waking lives and our lives become designed around technology use we do need to stop and prioritise what is really important right now and the people in it.

That being said there is a lot of negativity around technology use. Technology is not going away – our phones are here to stay (for now!). We all need to learn how to use our phones in a mindful way that enhances our lives to make them even more beautiful.

I think technology can be an amazing thing and it can really transform your life. However, as it constantly changes we need to regularly take stock of how we are using it, and how it is serving us. We NEED to be using it in a conscious way, we need to be thinking about how it is affecting our lives and our families lives.

Here Are Ten Ideas Of How You Can Improve Your Digital Wellbeing For 2022!

1. Take regular digital breaks:

Take regular days or weekends off where you unplug and don’t worry about keeping up with anything phone or digital based. There are now new amazing digital detox retreats. You could also try a weekend meditation retreat where you can really go deeper with your mindfulness or yoga practice or simply just take a break!

Create your own mini digital detox retreat. Plan out a day where you organise some help for any of your responsibilities and just spend some unplugged time alone really focusing on your self-care and doing those things which you enjoy.

I have noticed that when I spend too much time over-connected I really struggle with reading. Taking an afternoon off to simply read a book is amazing for your brain health! Camping or ‘glamping’ are also great ways to unplug for a bit and reconnect to nature and the outdoors.

2. Give your devices a bedtime:

We all know that it’s good for our wellbeing to try and head to bed at a similar time each night. Give your phone a bedtime too. Flight mode your phone at a certain time each evening or better yet keep a device basket somewhere in the house (ideally out of your bedroom) so that all devices can be popped ‘to bed’ at a certain time.

I have a friend who has a rule that every family member has to stack their phones at 8 pm each night without fail. She and her husband still might choose to watch something together but they are present in their time together and not distracted by their phones.

Many of us double duty our phones by using them as alarm clocks. The great thing is that your alarm will still work on your phone even when in flight mode. Failing that you can get a separate alarm clock and keep it out of your bedroom!

3. Switch off and switch on at set times:

Along with aiming to switch your devices off at a certain time at night really think about when it is best to go online in the morning. How much can you delay connecting with the online world, the latest news, the notifications and updates? If we sleep next to a partner they should be the first thing we reach for in the morning – not our phones.

First thing in the morning is really important for our personal development; think exercise, quiet journaling, affirmations, learning, reading or healthy food prep for the day. Give yourself the best possible start to the day and don’t switch on until you have taken care of yourself and your family.

4. Set boundaries:

If you take a break from work it is common to put an autoresponder on to your email. This lets people know why you might not respond and when to expect a response. Once upon a time, our main online communication method was email. If someone wanted to contact you directly they sent you a text message or gave you a phone call.

Now there are many methods of communication and there is also the expectation that you will always be available and always have your phone right next to you.

I think it is important to communicate with others when you are taking a break or when you don’t have your phone so that they don’t think that you are ignoring them on purpose. I think with online communication there is a lot of room for error and miscommunication.

Try and be clear to others when you are taking a break from online communication and when they can expect a response from you. It is perfectly acceptable to take time out for yourself or to spend device-free time with your family.

5. Turn off push notifications:

Turn off any notification that is not absolutely necessary to your day. Then you can just choose to check when it suits you and not the other way around. You could also mute the sound for notifications. It’s your phone and your life – you make it work for you.

Make sure that you only keep notifications on for the absolutely essential items that bring joy to your day. Or otherwise, try turning everything off and then just checking at set times throughout the day.

Social media apps are designed like gambling slot machines and are highly addictive (Think YouTube, Instagram, Facebook) Every time you check there is always going to be new content. If possible you can stay logged out and then just log in when you want to check them (perhaps a couple of times per day, whatever suits your lifestyle best). Obviously, if you use Instagram it will need to stay on your phone!

You can create different folders and then have a ‘fun’ folder for social apps that is not kept on your home screen. I have also heard of people just deleting the whole Facebook app off of their phone and then checking it only on their laptop/desktop which is definitely another option. You can also set up email notifications for Facebook so that you can just check it when you are tagged in something important.

6. Flight mode your devices:

I regularly put my phone into flight mode and I love it! It’s an easy way to not be distracted by notifications, calls etc. and you can keep your phone on you and then easily check your phone at any time. Here’s when you can use it; at bedtime. Before I go to sleep I usually check everything and then flight mode my phone. I also notice that my phone will automatically dim right down at around 9 pm. You can also install blue light filter apps on your phone (newer phones come with them built in!).

When I am writing I will flight mode and then check my phone each hour just in case I have missed any calls. You can flight mode meal times or movie night with your kids. If I take my phone on a walk/run I will always flight mode then also so I am not distracted. Sometimes when you are out you might want to use your phone as a camera but not for any other purpose so you can also flight mode then.

7. Phone stack for meals:

Mealtimes are often when we might check our phones and catch up on anything. Try eating meals without being attached to your phone! Sit outside if possible while you are eating or at least try it for one meal a day. Give your brain a break and just focus on being mindful while you eat.

Another thing you can do if you have a family is to phone stack or device stack (preferably in another room!) before you eat (this is another instance where having that ‘device basket’ could come in handy!). Try and have at least one device free family meal per day. Often weekly dinner times can be too hectic to get everyone together in one place. You have much more control of your day first thing in the morning because you can easily get up earlier 😉 .

If shared dinner times are unrealistic due to work demands, kids sports, and fitting in end-of-day workouts then try a family breakfast. Take the time to talk and catch up. Fifteen minutes first thing in the morning can go a long way to improving all family members communication and emotional health for the day.

8. Declutter your phone:

When we receive a new phone we don’t really think too much about what is already on it and begin the process of adding new apps. Sometimes we might automatically transfer everything from our old phone onto our new phone without ever going through anything or deleting anything that is no longer needed. Make a regular time each month to sort through your phone.

Delete any unused apps, delete all unneeded downloads, transfer all of your photos onto your laptop, delete voicemails etc. Think about the apps that you are using. Are they adding value to your life? Delete any that remain unused – you can always download them again if you discover that you still need them!

9. Stop multitasking on media:

I know I am not the only one who does this! If you are watching a movie – watch the movie. If you are working online delete any unnecessary tabs and spend that focused time getting your work done. If you are answering emails set a timer and try and make it a goal to get all of your emails answered within that time without getting distracted.

For every hour of focused work, you could spend five minutes taking a break and surfing online or checking updates etc. Try to avoid living in perpetual distraction and instead focus on each task at hand.

10. Get back into single-tasking:

Make a list of things you love to do. What makes you, you? Make sure you are then inserting all of those things into your downtime rather than binging out on newly created media. Make a list of your favourite movies and books and rewatch/reread them rather than constantly consuming new content.

A friend of mine last year said that she is getting back into phone calls. We have this amazing way of connecting with people via. phone or video chat yet we are often are resorting to lower quality communication – quick limited character messages or photos rather than one on one phone calls or regular scheduled ‘in person’ catch ups.

These are just some simple ideas you can take or leave what you will. We really just need to become more mindful of our tech use. It’s not bad to be on our phones it’s a really important way to stay connected. We just need to make sure that it is adding to our full, rich lives rather than taking away and good digital wellbeing is going to look different for everyone.

When you are full to the brim of others’ energy, needs and wants, to the neglect of your own, there is no room for growth.

When you are tapped out, there is no room to welcome in anything new.

When you are burnt out on every level, there is no way to accept any offer of more, better experiences. Not until you turn off, tune out and renew.

And if you do not periodically empty out your body and your soul of all that pressure and all that gunk, your own progress will become impossible.
– Elizabeth McLaughlin (GaiaLeadershipProject.com)

(Photo by Paul Hanaoka on Unsplash)