Technology

Smartphones, wearable tech, TV screens, and video games are so ubiquitous that one can feel directly jacked in 24/7. Smartphones like slot machines have a built-in reward system that makes it difficult for us not to press a button or swipe left or right to start and end the day.

We have become addicted to our digital devices, and this is having a negative impact on our health. The average smartphone user unlocks their device at least 50 times a day and swipes and taps at least 2617 times in the process. A 2018 Pew Research study found that 44% of teens often check for messages or notifications first thing when they wake up and 42% feel anxiety when they don’t have their mobile phone. This device addiction is associated with feelings of depression and anxiety, and disproportionally affects people who feel isolated or lonely. 26% of car accidents in the US today are due to the use of smartphones while driving.

How do we take control back in our lives with respect to technology use? Their use has become a necessity, some would argue, to compete, live and work in our modern tech centered world.

Here are some strategies that can help to empower you.

1. Make time for scrolling. Instead of reaching for the phone when you have a free moment or are bored, choose when you interact with your phone. Consider this an act of Mindful Scrolling.

2. Limit total screen time. This includes smartphones, TVs and video games.

3. Turn off notifications, except for those related to work.

4. Keep tech out of your bedroom. This includes charging your phone in a different room overnight and keeping screens including TVs out.

5. No phones or tech at meals. Doing so enables richer interactions with family and friends when dining.