Have you considered implementing digital boundaries? In the last 30 days, how many times have you had the TV on, laptop or tablet open, and been scrolling on your phone at the same time? In this data-driven, digitally connected world, it’s nearly impossible to disconnect completely, but finding ways to balance your digital and analog lives is critical to your well-being. While “digital wellness” sounds like a buzzword, there are some small changes you can make to ensure your devices are working for you while giving yourself the breaks you need.
The overarching solution is to create boundaries that make sustaining attention easier. Instead of trying to eliminate technology, build periods into your day when you decide what deserves your attention. Allow those moments to get your WHOLE attention without giving yourself easy opportunities to switch focus. And, when you feel the temptation to open a new tab, grab another device, or multitask, consciously stick with what you’re doing.
A few more practical steps to establish digital wellness habits:
- Use technology with a purpose. Before opening an app, think “Why am I opening this app right now?” If you can’t answer positively, don’t open it.
- Schedule distraction-free periods. Start with 25 minutes of focused attention and gradually increase the “time box” to longer blocks for more demanding work.
- Have analog mornings. Avoid checking messages, emails, or the news for a short period after waking. Ideally, get some actual sunlight before you unlock your screens.
- Organize your digital environment. Group apps by purpose and remove feeds or tools that regularly pull you into timewasting or mindless scrolling.
- Batch notifications. Set time aside to respond to emails and work messages rather than stopping good progress to reply immediately.
The goal of digital wellness is to use technology intentionally so that your devices serve your goals rather than serving to distract you. When you feel the urge to jump ship to a new tab/app/device, take a breath, get some sun, and refocus.
FMTC members and customers can download the free CommandIQ app to set time boundaries per device. If you’d like more information about the app, call 208-452-2000 and ask for assistance from our I.T. Tech team.