1. Take a Break to Gain Perspective
Step back from your devices and observe how you feel without them for a period of time, for eg a weekend, week or month. Do you feel more present, calm, or restless? Taking this pause helps you reflect on the role technology plays in your life and where adjustments might be needed.
• How do I feel when I’m away from my phone or other devices?
• What do I notice about my thoughts, emotions, or habits during these moments?
Your relationship with technology, especially social media, has a significant impact on your mental and emotional well-being. Staying intentional with your usage is important to make technology work in your favor. Here are practical steps, along with space for reflection, to help you improve your digital health:
10 steps towards Digital Mindfulness
2. Set an Intention for Your Digital Use
Ask yourself: Why do I use social media or certain apps? Whether it’s to connect, learn, or be inspired, having a clear purpose can help you engage more mindfully.
• What is my primary intention for using technology?
• How does this align with my personal values and goals?
3. Establish Boundaries
Define specific times of the day for digital engagement. For example, dedicate 20 minutes in the afternoon to respond to messages or scroll your feed consciously. This reduces the urge to check your phone constantly, which brings you out of the present moment.
• What boundaries would support me in having a healthier relationship with technology?
• What specific times of the day could I limit my use to?
4. Use Tech-Free Zones
Create physical boundaries for device use. For example, make your bedroom or dining table a tech-free zone to encourage presence and connection.
Reflection:
• Which areas of my home or daily routine would benefit from being tech-free?
• How can I commit to honoring these boundaries?
5. Create More Than You Consume
Consuming too much content can drain your energy, but creating—whether through writing, photography, or sharing your expertise—can feel energizing and fulfilling. Shift your focus toward contributing value instead of endlessly scrolling.
Reflection:
• How often do I consume versus create online?
• What could I start creating that aligns with my passions and goals?
6. Be Relentless About Unfollowing
Unfollow accounts that don’t bring you joy, inspiration, or value. If unfollowing feels difficult, use the “mute” option to curate your feed without breaking connections.
Reflection:
• Which accounts make me feel inspired and aligned?
• Which accounts drain my energy, and how can I take action?
7. Audit Your Notifications
Constant notifications can create unnecessary stress. Turn off alerts so you can engage with your device on your terms instead of reacting to every buzz or ping.
Reflection:
• Which notifications are essential, and which can I turn off?
• How would reducing notifications change the way I interact with my devices?
8. Curate Your Digital Environment
Your digital space should uplift and inspire you. Regularly declutter your apps, subscriptions, and social media feeds to ensure they align with your values and goals.
Reflection:
• What changes can I make to create a digital environment that reflects my values?
• What kind of content inspires and energizes me the most?
9. Invest in Alternative Activities
Replacing screen time with fulfilling offline activities creates balance. Try reading, journaling, cooking, or spending time in nature to reconnect with yourself.
Reflection:
• What activities bring me joy or relaxation away from screens?
• How can I make more space for these activities in my routine?
10. Reflect on Your Progress
Digital health is an ongoing journey. Take time to evaluate how your habits are evolving and what adjustments you may need.
Reflection:
• What’s working well in my digital health journey?
• What’s not working, and what changes could I make?
Digital mindfulness isn’t about eliminating technology—it’s about using it in ways that enhance your life. These exercises can help you build awareness and intentionality, leading to a healthier and more balanced relationship with technology. Take your time with each step, and remember: progress is more important than perfection.