Developing a greater awareness of our connection to technology in 2023
It's a familiar scenario: your day is so full of repetitive tasks that you barely notice when you go on autopilot. Without realizing it, the day is over and you're so exhausted that you can't do anything but scroll through your screen or watch videos without thinking. You know there's more to life than a never-ending series of notifications and endless screen time, but you can't seem to break the cycle.
Take a break. Take a breath. And know that even if you're struggling, you're not alone.
The World Health Organization reports a 25% increase in anxiety and depression worldwide since the pandemic began.
The situation is even worse in the workplace.
According to Deloitte, 77% of respondents say they have experienced burnout, a syndrome that the World Health Organization describes as stemming from workplace stress that has not been adequately managed.
Could the overuse of technology be partly to blame?
As you think about your resolutions for 2023, be sure to leave room for more conscious use of technology.
The dangers of unchecked technology use
From disrupting your sleep to plunging you into depression, ignoring your technology use can have lasting consequences on your well-being.
If left unaddressed, prolonged technology use can have a significant impact on our mental and physical health. It can:
contribute to carpal tunnel syndrome
disrupt our circadian rhythms
cause mood disorders
cause eye strain
cause headaches, neck and back pain
decrease our mobility
lead to social anxiety
exacerbate stress response
weaken concentration on non-technology related tasks
Heavy use of digital media has also been shown to increase the risk of depression by 28 %. Pretty hard-hitting for something that fits in the palm of a hand
Conscious and unconscious use of technology
With all this technology, how is it that so many of us are both completely overwhelmed and totally understimulated? Actually, it's a result of our lack of availability in life. We are exhausted.
To initiate change, you must first be able to determine if your use of technology is stimulating your mind or helping it to disconnect.
Mindfulness begins with awareness. Any behavior that feels automated or escapist acts as a barrier between your mind and the fullness of the present moment. Grasping your phone without thinking, ignoring a loved one's words because you're focused on scrolling through your screen, or completely losing track of time online is likely a sign that you've slipped into mindlessness.
Instead, focus on using technology deliberately, only if it's useful to your life, to start interacting in a healthier way with your devices.
Tips for being more aware of your relationship with technology
Ready to make some changes? It's not about giving away your devices and retiring to a monastery. It just takes a few simple changes to find a better balance between productivity and the social benefits of technology.
Set boundaries. Healthy relationships involve healthy boundaries, and that applies to your relationship with technology as well.
Say good night to your phone. Turn off all notifications until morning and, if possible, avoid looking at the screen at least an hour before bed. Even low levels of artificial light can disrupt your sleep.
Create a technology-free space in your home. Whether it's in the dining room or in your bedroom, designate a place where phones are off limits to avoid temptation.
Stop before you start scrolling. Check your breathing, posture and what motivates you to pick up your device. Make adjustments if necessary and take frequent breaks if you decide to get started.
Keep a pen and paper handy. Go analog whenever possible. Jotting down to-do lists, taking notes during meetings and keeping a journal are highly encouraged.
Add a reminder alarm to your browser. The late Buddhist teacher Thich Nhat Hanh used an awakening bell to get the attention of his followers. Browser extensions like the Bell of Mindfulness can be programmed to make sounds throughout the day to help you "wake up" to the present moment.
Use rubber bands as reminders. Well Defined suggests, "Put a rubber band or hair tie around your phone. When you pick it up and see the rubber band, it reminds you to ask yourself if checking your phone is really what you want or need to do at that moment. The goal is simply to make sure that when you spend time on your phone, it's the result of a conscious choice."
Download a mindfulness app. From breathing and meditation to coloring and deep concentration, online mindfulness resources abound to help you refocus.
Remember: Change can be difficult, so be gentle with yourself during this process. Our minds wander. That's the way we are. The more often you come back to the present moment and honestly assess how you are using technology, the sooner you will be able to recognize when and where to make adjustments.
If you're feeling overwhelmed and mentally exhausted figuring out how to make lasting changes, know that you can always start with small steps. Healthier habits can translate into a more conscious relationship with your devices.