In today’s day and age, it can be tough to have a good relationship with technology. In many ways, technology has made our lives easier and more convenient. But, it also has the power to negatively affect our well-being. If your technology usage is getting in the way of living a full and happy life, it’s time to do something about it! This is where the concept of digital well-being comes in to play.
By understanding what digital well-being is and how to achieve it, you can develop a healthy relationship with technology.
In this post, I will share with you 10 actionable tips to achieve digital well-being. But first, what exactly is “digital well-being?”
What is Digital Well-Being
When I searched ‘digital well-being’ in my browser, most of the results that came up were related to Google’s initiative to help users balance their digital lives. This initiative is in the form of an application that tracks the websites and apps you use most and allows you to set daily limits on them to help you control your usage. Once you hit your limit, those apps will stop working and you’ll stop getting pinged on notifications.
But here’s the thing, this isn’t the only definition for digital well-being. It’s a broader concept that goes beyond Google’s application.
Digital well-being, also known as digital wellness, also refers to maintaining a healthy and balanced relationship with technology and digital devices. It’s about being mindful of how technology impacts different aspects of your life, like your physical health, mental well-being, social interactions, and overall quality of life. The goal being to use technology in a healthier way so that it enriches your life – not hinders it.
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10 Ways to Achieve Digital Well-Being
So, how does one achieve digital well-being? Below are 10 ways to achieve digital well-being.
1. View Your Phone as a Tool
When it comes to technology, some devices are more addictive than others. For many of us, we’re able to control the amount of time we spend on our laptops, tablets and TVs, but when it comes to our cell phones, we waste hours scrolling.
This is because you can’t just pick up your TV and put it in your pocket. But, you can take your phone everywhere with you. This makes it easy to waste so much time on it – so much so that you aren’t being present and really living your life!
If you want to take back control of your phone usage, you’ll need to start by redefining your relationship with your device. You’ll want to stop viewing your phone as a form of entertainment and start seeing it as a tool instead.
What do I mean by this? Well, start by asking yourself the following questions:
- What do you want to use your phone for? This could be for directions and music or to make calls and texts.
- What do you NOT want to use your phone for? You’ll also want to establish what you don’t want to use your phone for. It could be that you don’t want to access your social media accounts from your phone. Or maybe you no longer want to stream Netflix from it.
- How much time do you want to spend on your phone? In an ideal world, how much time do you wish you spent on your cell phone?
If you’re used to relying on your phone for everything, only using it to make calls and send texts will be easier said than done. That’s why you’ll need to set some boundaries for yourself in order to be successful.
2. Set Boundaries
Digital well-being is all about having a healthy relationship with technology and this starts with a little bit of space. It’s like any relationship – space and independence is a good thing!
So let’s start there. In what areas can you stop using your devices?
- During mealtime. Whether you’re eating by yourself or with a friend, use this time to disconnect from your technology. Doing so will allow you to be more present which can develop a better relationship with food and eating as well!
- In the shower. To be honest, I didn’t even know that people used their phones in the shower until I moved in with my roommate. But yes, it’s a thing.
- On the toilet. Stop scrolling on the toilet. For one, it’s not hygienic. And two, it provides a great opportunity to sit with your thoughts for a couple minutes (or however long it takes you haha).
- Sitting in traffic. 9 times out of 10, when I’m sitting in traffic and look over at the car next to me, the driver is scrolling. Use this time to be present with your thoughts and observe the world instead.
- Waiting in line. Do you instinctively grab your cell phone when you’re waiting in line? Many of us do. By resisting the urge you’re inviting an opportunity for connection with those around you.
- While working out. Working out should be an opportunity to disconnect from the world around you and reconnect with your body.
- In bed. The last thing most people look at before going to sleep is their smartphone and 80% of smartphone users check their phone within 1 hour of waking or going to sleep. Scary, huh?
- While you watch TV. Don’t multitask while you watch TV. Train your brain to concentrate on one thing at at time.
If I were you, I’d start with one of these list items first. Make it a point to be strict with yourself. After you’ve successfully stopped scrolling in one of these areas, move on to another area. By the time you’ve gone through the entire list, your digital well-being will greatly improve.
3. Rely Less on Digital Tools
Every time you use your phone, even if it’s just to turn off your alarm, you’re inviting an opportunity for mindless scrolling. Therefor, by relying less on digital tools, you can cut back on your phone usage.
Below are 5 simple swaps you can make.
- Wake up to an analog alarm clock. Instead of using the alarm on your cell phone, use an analog alarm clock. This will make it easier to resist the urge to scroll on your phone first thing in the morning.
- Use a planner or wall calendar. Start using a paper planner or wall calendar instead of your digital calendar. That way, you aren’t always having to check your phone for appointments.
- Swap your digital notepad. Ask yourself, how many times have you clicked into your notepad to jot down a thought just to get sucked into a mindless scrolling session? By swapping your digital notepad for a paper pad, you’re removing an opportunity to scroll.
- Use a map or portable car GPS. I remember when I was growing up, my family would use a paper map to get around. Or, we would look up directions on the computer ahead of time, and jot them down on a piece of paper. We all used to be so much more directionally savy back then!
- Wear a Wrist Watch. Every time you open your phone to check the time, you’re inviting an opportunity to scroll. So, wear a wrist watch! At the gym, doing so allows me to track my time between sets without needing to use my cell phone.
Now, I understand that some of these swaps may not work for you. But, pick a couple that do! And next time you’re tempted to reach for your phone and use one of these digital tools, consider whether there’s a physical alternative that could help you stay more grounded and present in the moment.
4. Make Your Phone Less Addictive
Our phones are addictive, we all know that. But did you know that there are things you can do to make your phone less addictive?
Here are 5 ways to make your phone less addictive.
- Install news feed eradicator. News Feed Eradicator is a browser extension that can help you spend less time on your social media platforms. When installed, it replaces your news feed with a motivational quote or a blank space.
- Turn Your Phone to Grayscale Mode. Grayscale Mode is an accessibility feature available on most smartphones and devices. When you activate grayscale mode, your device transforms the way colors are displayed on your screen, converting them into various shades of gray. Everyone is different, but for me, Grayscale Mode is the one thing that finally broke my cellphone addiction. I recommend you give it a try!
- Delete Social Media Apps. Delete apps that you can easily access from your browser. The web version of these apps are usually clunkier and don’t have as great of a user experience which can help you spend less time on them!
- Silence Your Notifications. It can sometimes feel like your cell phone is dictating when you use it, but by silencing your notifications, you’re putting the power back in your hands. I’ve silenced all notifications – even my texts! Just make sure to tell your friends and family that if something is urgent, they should call you.
- Turn Off Autoplay. Disable autoplay on social media platforms to prevent getting sucked into endless scrolling. Click here to learn how!
By finding clever ways to make your phone less addictive, you put the power back in your hands. This can work wonders to improve your digital well-being!
5. Cultivate Offline Hobbies
I know, I know, it’s hard to take this advice from someone whose hobby is blogging, but I promise I have other hobbies too!
Having hobbies that allow you to fully disconnect from technology is crucial for digital well-being, especially for those of us who use technology at work (which is most of us). I mean, think about it. If you’re working from your computer all day, and then come home and watch TV, that’s a full day spent in front of a screen – not good.
Luckily, you can turn certain hobbies that you’re currently relying on the internet for, screen free. For instance, I love painting. In the past, anytime I painted I would look up reference photos online, which meant that I’d be looking at my screen as I was painting. Sure I was disconnecting from technology, but was I really?
By deciding to take up plein air painting instead, which is the act of painting outdoors, I’ve been able to enjoy my hobby without staring at a screen at all. Now I don’t need to stare at a reference image on my computer screen. My references are instead all around me.
Same goes for most hobbies. If you are currently teaching yourself how to crochet by watching YouTube videos, can you rent a book about crochet at the library instead? Can you follow a recipe from a book instead of following a tutorial video? It may not seem like much but it’ll make a huge difference in how much you rely on technology and your digital well-being.
6. Respond at Your Own Pace
Do you respond to a text as soon as it comes through, regardless of what you’re doing? You could be reading a book, watching a movie, having dinner with a friend or relaxing in bed, but as soon as you get a text message you drop everything to respond? If so, I get it – I used to be the same way. I felt a certain obligation to my friends and family to be available when they needed me and attributed being responsive to being dependable – a trait I’ve always valued.
However, as time went on, I began to realize that this habit was taking a toll on my digital well-being and my overall state of mind. Constantly dropping everything to reply to messages was making me feel like I was always on call, never truly disconnecting. This began to chip away at my ability to focus, relax and be present when spending time with my friends and family. Ironically, the very trait I believed was enhancing my relationships was starting to do the opposite.
By giving yourself permission to respond to phone calls and messages at your own pace, you are inviting more presence into your life.
7. Choose Quality Content
It’s no secret that technology has a huge impact on our well-being. From comparing ourselves to celebrities and influencers to feeling like we’re missing out when our friends and acquaintances share their high light reels on social media. The internet has a tendency to make us feel pretty bad about ourselves.
Digital well-being isn’t just about limiting your technology usage, it’s also about making sure the technology you consume has a positive impact on your life. If the social media influencers you follow are encouraging you to buy things you don’t need – stop following them. Instead, replace them with influencers who encourage you to live simply (trust me, they’re out there). If being friends with certain acquaintances on social media makes you feel unhappy with your social life, unfollow them as well.
By consuming positive and inspiring content on social media, you can improve your digital well-being.
8. Use Technology to Enhance Well-Being
It’s easy to focus on the negative side of technology, but the reality is that technology can also enhance your well-being – it’s all about how you choose to use it!
Technology has opened up a world of resources that many people didn’t have access to before – from free meditations to at home yoga classes. If you’ve been wanting to work on your mental health, you can even start going to therapy, all from the comfort of your home!
By tapping into all of the positive resources that technology has made available to you, your devices will start to work for you, not against you.
9. Practice Digital Minimalism
Minimalism is usually referred to as the practice of owning less stuff, but this mindset of simplicity can translate to all aspects of our lives.
Digital minimalism is the idea of purposefully reducing digital clutter and distractions to develop a more intentional and balanced relationship with technology. This can look like simplifying the applications on your phone, unsubscribing from email newsletters and unfollowing social media accounts that don’t align with your values. It’s about organizing your digital space so that you can use your devices more intentionally.
So, ask yourself, what can I declutter first? Maybe it’s deleting old files from your computer so that you’re able to find important documents easier. Or it’s deleting application shortcuts off your phone so that your home screen is less distracting.
10. Limit News Consumption
Thanks to technology, staying informed about current events is easier than ever before. However, while it’s important to stay informed about the world around you, it’s equally important to recognize the potential negative impact of excessive news consumption on your digital well-being.
The 24-hour news cycle bombards us with a constant stream of information, much of which is focused on sensational or negative events. This constant exposure to distressing news stories can lead to heightened levels of anxiety and stress. By limiting your news consumption or avoiding distressing news altogether during low periods of your life, you can take control of your digital well-being.
In Conclusion
In a world where our digital devices practically have their own seats at the family table, the importance of digital well-being cannot be understated. By understanding the profound impact technology has on our well-being and taking active measures to control its effect, we can start to create balance in our lives.
Remember, change doesn’t have to happen all at once. Instead of trying to implement all of these 10 tips, start with 1 or 2 and gradually work up from there. You’d be surprised by how big of a difference a simple change can make.
What tip are you going to try first? Let me know in the comments below!
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