Gradually, as we have become more reliant on technology, it has surpassed our ability to control it, and our relationship with technology has become complicated.
With so much of our personal and work lives tied together by technology, it’s almost impossible to organize the waves of information thrown at us. Our brains are bombarded constantly, and the consequences include social-emotional issues, an inability to compartmentalize work and life, and reduced overall performance. We need to take control of technology and our relationship to it.
As I’ve researched productivity and work–life balance during the past few years, I’ve noticed a common thread in both areas of study: digital wellness. Digital wellness is the responsible use of and healthy relationship with technology in our work and personal lives.
Digital wellness includes several components; however, let’s focus on finding the right balance between technology and, for lack of a better term, “real life.”
Toward Digital Wellness
Technology affects our time management and productivity. Ideally, technology should make our lives easier through automation for the rapid completion of tasks. Still, instead of being our truly productive selves, we wallow and drown in the deluge of available information.
How do we get back on track? Here are four positive changes we can all make to harness technology:
1. Conduct a personal audit. This is easy. Find a pad of paper. Every time you use a piece of technologyfor the next week, make a note of it; that means writing down every time you flip on the TV, open an app on your phone, or power up your laptop. Write down
- The technology you used.
- How much time you spent with the technology.
- Why you used that particular technology.
- Whether its use was necessary or optional.
At the end of the week, reflect on those times when you needed to use technology and those that were just time fillers. During the following week, try to reduce or eliminate the time you spend on unnecessary technology.
More often than not, we use technology without consciously thinking about it. How many times have you opened your email just because? How many times have you opened Twitter just to scroll through? How often have you turned on your TV just because the remote was close to you?
Technology use should be intentional and necessary; otherwise, we will not harness the positive intentions for which it was created.
2. Ensure that technology is intentional and necessary. As a result of your digital audit, you now know which technology is vital and how much time you should devote to using it. Putting this information to practical use is relatively easy. To ensure that your technology use is intentional, build it into your schedule.
For example, we work in front of computer screens all day and have our email up or at least are compelled to glance at it frequently. Rather than use your in-box as your to-do list, dedicate specific times to checking email.
Don’t use your downtime to “doom surf” on X (formerly Twitter), scrolling through depressing news, or to fall down an internet rabbit hole randomly searching on Google. Instead, use that downtime to read the book that you carry with you. Call a friend or family member you haven’t talked to in a while.
The prevalence of technology is based on how it enhances your productivity at work and at home. To be more productive, I use several apps and programs:
- Todoist for my to-do list.
- Google Calendar to manage my schedule.
- Evernote for taking notes during meetings or for keeping my own personal notes.
- Spotify for music.
- Gmail for those dedicated email times.
I use my phone to call or text people who need quick communication. I incorporate all of these items into my daily workflow to ensure optimal productivity at work and at home.
3. Remind yourself that social media is not real life. The amount of time we devote to social media instead of having real conversations is robbing us of the beauty of interpersonal connections. I have social media accounts; however, I prefer conversations on the phone or in person and, like many others, have begun to limit my social media usage.
Some people are unable to control the time spent on their social media. They are sucked into social media and come to believe that the lives of other people displayed on Facebook and Instagram are the lives they should work toward. They engage in destructive conversations on X (formerly Twitter) because they can hide behind the digital nature of a disagreement.
Is it good to be connected? Yes. But is it slowly tearing us apart? Possibly.
Is it good to be connected? Yes. But is it slowly tearing us apart? Possibly. Excessive social media usage has been linked to depression, feelings of loneliness, and a penchant for comparing our lives with those of others, which is not healthy for anyone.
Two good things can come from social media: connecting with family and friends (and there are other ways to do that) and marketing yourself to promote your business or your work. Other than that, limit social media use as best you can.
4. Prioritize actual wellness. The more time we spend scrolling online, streaming shows, or staying tethered to our computer screens, the less time we focus on what will make us healthier and happier, which is our physical wellness. In fact, having an appropriate relationship with your digital life is physical wellness.
Don’t stay up late scrolling on your computer just because it’s there. Replace that screen time with an hour of exercise. One positive aspect of the internet, however, is the wealth of information it puts at your fingertips. If you are going to be on the internet, look up strategies for eating more nutritious foods and exercising.
Push yourself away from the technology and engage in the rich life that awaits.