We are in the digital era, and if you aren’t using technology, you’re sure to fall behind. But how can you ensure your tech use is beneficial to your life rather than detrimental?
Ensure you take breaks from technology, limit blue light exposure, and only consume content that makes you happy—otherwise, you will feel technology does more harm than good. Read on to learn more tips for healthy tech use.
1. Take Breaks from Technology
We know that technology is an essential part of living nowadays, however breaks are crucial to keep yourself from headaches, stress, and difficulty sleeping.
We recommend taking breaks from technology every day. Instead of watching TV in the afternoon, consider reading a book. You could also take a walk each day, resolving to keep your phone in your pocket—whatever it takes to ensure you have at least 4 hours technology-free each day.
We also recommend full-day breaks from time to time, maybe when you book an activity or head to visit a friend—but we know these are more difficult to schedule!
2. Limit Your Blue Light Exposure
For as amazing as technology is, multiple studies have also found it damaging, specifically to the circadian rhythm. Too much blue light can leave you tired, but unable to sleep, and cause permanent physical damage to your eyes.
For best results, we recommend turning off the blue light on the devices you use most, such as your cell phone. You can do this by going to settings and choosing to use the “night” mode 24 hours a day. You can also invest in blue light blocking screen films, and blue light deflecting eyewear to limit the amount of blue light your body takes in.
3. Watch the Content You Consume
Unfortunately, while social media does provide hours of entertainment, it can also be filled with content designed to make you angry. What’s even worse, if you engage with this content one time (by liking, sharing, or commenting), you will see more and more of it on your social media.
While we know it’s impossible to avoid all negative media, just remember when you see something that makes you mad, that it might be fake, and scroll on. This will keep the algorithms feeding you stuff you actually like, instead of rage bait.
Also, remember that the internet isn’t the real world, and that there are fake accounts and fake people. If you find yourself getting too upset, step back, take a break, and try again when you feel better.
4. Spend Time With Real People
The internet is an amazing place to join groups and meet new friends, however, ensure you spend time in the real world, with real people as well. We know that not everyone is lucky enough to live near their family, but that doesn’t mean you can’t spend time getting to know your neighbors, joining local clubs, or meeting new people.
We recommend at least once per week leaving your technology behind and heading to a local café, coffee shop, or community center. You can also join a local gym and meet new people in classes. Although we do expect you to eventually exchange numbers, you’ll be surprised how much more grounded you feel spending time in the real world vs cyberspace.
5. Stay Physically Active
The most damaging aspect of tech use is what you forgo when you use it. For example, instead of walking to meet your friend (or even to get the mail every day), you simply check your email inbox and open Zoom. Now we aren’t suggesting you stop doing this, just that you ensure you schedule physical activity on a regular basis.
Remember, you should be getting 30 minutes of physical activity every day, even if this is just a walk in the park. Ensure you keep up with this, no matter what events might be happening online or on TV!
6. Use Do Not Disturb and Reduce Notifications
Unfortunately, cellular phones are actually changing our brain chemistry. We aren’t kidding. Scientists have found that humans receive a small dose of dopamine when they see a notification, and as such, this can leave them checking repeatedly, searching for another hit. What’s worse, when that same person who is used to regular notifications goes without, this may have them feeling sad and lonely even if they talked to someone just yesterday.
To combat this, we recommend turning off notifications for non-essential apps, such as social media. Set a time to check your social media and email, and stay off it during the rest of the time. Additionally, you should be using Do Not Disturb when you are sleeping or during your tech-free hours during your day.
Another way to combat this is to schedule phone calls over texting back and forth. Texts don’t feel very personal, and may cause you to feel artificially disconnected or lonely. Instead, if you see a friend send a text who you haven’t spoken with in a while, ask them if they have time to call. This way, you can catch up using the benefits of technology instead of the negatives.
7. Ask For Help
If you find yourself struggling with mental health and are unable to put down technology, ask for help. While many of the studies are still ongoing, there is some evidence to show that technology, especially social media, is addictive, and there are doctors who can help you.
You can also ask your family and friends for help, and you can usually pause or deactivate most social media profiles on a temporary basis while you get the help you need. Remember, you are more than your social media profiles. If you are in a critical situation, call 911.
Overall, while technology is a necessary aspect of our everyday lives, ensure you follow these tips to keep your relationship with technology healthy. This way you can enjoy the benefits, while also living a happy and healthy life.
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