Did you know that about 85% of adults go online daily? Most people are constantly connected to technology in today's digitally-driven world. And while many aspects of modern technology are amazing, 24/7 access can take its toll, causing digital overload and affecting mental and physical health. It's little surprise that more than 38% of adults see social media usage as harmful to mental health. For others, constant connection to technology causes stress, anxiety, sleep issues, distraction, and depression. Practicing digital well-being is the only way out of the dangers of digital overload. And the following tips will help you improve your digital well-being.
1. Declutter your digital life
Decluttering your digital life will help you reduce stress and improve productivity. Start by identifying which digital devices and platforms you use daily and assessing their value. Delete apps, files, and software you no longer need or hardly use. Once done, take the time to organize the remaining files, folders, programs, and apps to make it easy to find what you need. You can also consider unsubscribing from email newsletters and notifications you no longer deem essential. It will also help if you set boundaries regarding social media and digital devices. For example, you can turn off notifications or schedule designated times for checking your emails or social media accounts.
2. Use time management apps
Several time management apps and tools help you control how much time you spend using technology, especially at work. You'll find programs that help you analyze how you spend your time online while offering suggestions for more effective time management. Some online tools also allow you to block sources of distractions, like social media, when at work. This way, you wouldn't spend too much time glued to your phone or computer screen during work. The less time you give to online distractions, the faster you'll get work done, and the easier you'll limit your digital usage. Tools like Google's Digital Wellbeing app and programs like RescueTime can help you monitor your online time and disable distractive sites, so keep this in mind.
3. Optimize your tech usage to improve your lifestyle
Tech devices and the digital world are supposed to help improve your lifestyle, but they can do the opposite if you fail to optimize their usage. You can use various digital tools to plan your day and make you more productive instead of causing distractions. You can manage schedules, make plans for the future, engage in healthy communication with others, etc.
And speaking of healthy communication, you can use digital tools to build healthy relationships by keeping in touch with friends, family members, colleagues, etc., while making new friends. The right tech devices and digital tools can also help you upgrade your life, from learning a new skill or hobby to furthering your education. But some restriction is also necessary if you want your tech usage to improve your lifestyle, which is why the next point is important.
4. Create new rules to control your digital consumption
You can create new social rules like no surfing on social media platforms after 10 pm, no calls or text messages after 9 pm, etc. The best way to make this more effective is to identify periods in your day when you don't need to look at your phone or computer screen, for example, when having a family meal time, spending time with loved ones, getting ready to sleep, etc. But don't end there; inform friends and family about this rule and its importance, and encourage them to respect it. You can also turn off or mute phone notifications during this period to minimize the urge to reach for your device.
5. Find fun activities to balance out your technology usage
If you're on your phone or behind your computer for most of your day (probably because of work), you must find fun activities to balance your tech usage. And those activities should not be related to technology or the digital world. Put your phone aside and go for a walk, read a book, sleep, go fishing, try swimming, hiking, or enjoy any other activity away from technology. If you enjoy reading on your tablet, pick a paper book instead. You can also opt for a physical recipe book if you love cooking instead of watching YouTube. And be sure to leave your smartphone at home when enjoying outdoor activities. Of course, you can take a transitional mobile phone along just for emergencies, but try to leave your smartphone, tablet, or laptop at home.
6. Pay attention to technology use and your emotions
People resort to different things when managing their emotions and stress. And believe it or not, many people turn to technology, the internet, and the digital world when they need to manage their emotions. Unfortunately, research shows a link between mental health and the use of digital platforms like social media. Difficulties in managing your emotions have been linked to increased social media consumption, internet gaming, and smartphone usage. In other words, the more you depend on the digital world, the less control you'll have over your emotional health. So, pay attention to how technology affects your emotions. For example, if you notice you're spending too many hours mindlessly surfing the internet or playing online games, it may be time to check in with your emotions.
7. Practice regular digital detox
Digital detox means intentionally unplugging from all tech or digital gadgets for a period. It involves taking a break from the constant distraction and overstimulation of using digital products and tech gadgets daily. When you detox or take a break from the digital world, you give your mental health time to recuperate. Because, despite the many benefits of using digital devices, they're proven to have considerable adverse effects on mental health, including causing stress and anxiety. Digital detox also improves physical health, saving you from issues like eye fatigue, burnout, and aches. Beyond that, reducing how often you use tech devices can minimize your risk of electromagnetic field (EMF) exposure. You can learn more about EMF protection and its relevant resources from experts like Greg Davis. Depending on your needs, an effective digital detox can last from a day to several weeks. But the more you practice it, the better you can improve your digital well-being.
8. Keep yourself safe online
Also, remember to always keep yourself safe online. Always check to see if a website is safe before you visit by looking at the site's security info. To do this, check the left side of the web address for a lock icon. A lock icon next to a website address means the site is safe thanks to encrypted traffic. It also means that your connection is safe and private. Depending on your browser, you may receive warning prompts anytime you're about to visit an unsafe website. Please, take such warnings seriously, as ignoring them compromises your online privacy. You should also be careful about the digital footprints you leave behind whenever you surf the web. Hackers can use this to track your online activities and the devices you use. You may compromise private info like your location, credit card details, and other personal information.
9. Implement healthy sleep hygiene
If your laptop, tablet, TV, smartphone, etc., go to bed with you, it's time you implement healthy sleep hygiene. While it's common to have these devices next to you, even on your bed, they can significantly impact your well-being and physical health. The blue light they emanate can affect your body's natural sleep cycle, causing sleep delays which can accumulate into a sleep deficit. In other words, your body will struggle to sleep adequately at night.
