As I sit down to write this blog post, I can’t help but acknowledge the irony of the subject matter. You see, I have a confession to make: I’m pretty much constantly glued to my phone or laptop. As a professional working in a digital world, these tools are a lifeline. Technology enables me to not only work with women around the world and communicate to a much wider audience than I could without it, but it also allows for travel and extended stays away from home. The downside is – if I am not careful, it can be a source of stress and overwhelm.
Don’t worry – this will not be one of those blogs which tells you to stop using your devices altogether or as little as possible. I don’t believe there’s any going back to the way we managed work and life before smartphones. We need this technology to manage emails, schedule appointments and stay connected with colleagues, clients friends and family. When it comes down to it, we cannot manage work or the demands of life without it.
Technology plays an integral role in our daily lives, offering convenience, connectivity, and endless opportunities for productivity and entertainment. However, we should be aware of the downside – as we immerse ourselves in screens and devices, it’s essential to consider the impact of technology on our health and well-being.
In this post, I’ll explore the effects of excessive screen time, the importance of digital well-being, and practical strategies for finding balance and peace in a tech-saturated world.
The Double-Edged Sword of Technology
While technology has revolutionized how we work, communicate, and access information, excessive screen time can take a toll on our physical, mental, and emotional health. Here are some common health and well-being concerns associated with prolonged technology use.
1. Eye Strain and Digital Eye Fatigue
Extended periods of staring at screens can lead to eyestrain, dryness, and discomfort, collectively known as digital eye fatigue. Symptoms may include blurred vision, headaches, and difficulty focusing.
2. Sedentary Lifestyle
Excessive screen time often goes hand-in-hand with a sedentary lifestyle, as hours spent sitting in front of screens reduce opportunities for physical activity and movement. Prolonged sitting has been linked to various health issues, including obesity, cardiovascular disease, and musculoskeletal problems.
3. Disrupted Sleep Patterns
The blue light emitted by screens can interfere with the body’s natural sleep-wake cycle, suppressing the production of melatonin and disrupting sleep patterns. Poor sleep quality and insufficient sleep have significant implications for overall health and well-being.
4. Mental Health Challenges
Excessive screen time, particularly on social media platforms, has been associated with increased levels of stress, anxiety, depression, and feelings of isolation.
The term ‘digital overload’ refers to what happens to our brains when we spend too much time consuming media and content through screens. Given much content comes in short form video – we can consume a lot of it in a short period. This makes it hard to process the information we’re taking in and it can lead us to feeling distracted, anxious, tired, or even depressed.
How to Prioritize Digital Well-Being
Amidst the allure and addiction of technology, it’s crucial to prioritize digital well-being and establish healthy boundaries with your screens and devices. Here are some ways you can move towards a more balanced approach to technology use:
1. Set Screen Time Limits
Establish daily limits on screen time for yourself and your family members, especially children. You can use built-in screen time management tools on devices or consider third-party apps to track and limit screen time.
2. Practice the 20-20-20 Rule
To alleviate digital eye strain, follow the 20-20-20 rule: every 20 minutes, take a 20-second break, and look at something 20 feet away. This simple practice can help reduce eye fatigue and maintain visual comfort.
3. Create Tech-Free Zones and Times
Designate specific areas in your home, such as the dining room or bedroom, as tech-free zones. Agree with your family to establish screen-free times, such as during meals, before bedtime, or during family activities. This helps maintain meaningful connections and reduces digital distractions.
4. Cultivate Mindfulness and Digital Detox
Practice mindfulness techniques to become more aware of your technology use and its impact on your well-being. Consider incorporating digital detox periods into your routine, where you disconnect from screens and engage in activities that nourish your mind, body, and soul – this could be anything from a few hours to a day or even longer – find what works for you.
A compromise is to get what’s now referred to as a ‘dumb phone’ (a non-smartphone) for calls and texts only. That way you can engage in activities when out and stay in touch when you need to without the distractions of all your apps!
Embracing Balance in a Tech-Saturated World
As you can see, finding balance in a tech-saturated world requires a level of conscious effort and intentionality. Yet, by prioritizing your digital well-being, setting boundaries with screens and devices, and cultivating mindful technology use, you can take advantage of all the benefits of technology while looking after your health and well-being.
It’s good to remember that technology should serve as a tool to enhance your life, not dominate it. By striking a balance between digital connectivity and real-world experiences, you can lead a more fulfilling and balanced lifestyle in today’s digital age.