Technology can be amazing, but it can also take up a lot of your time, overwhelm your mind with too much information, and make it hard to truly unwind.
Technology is all around us now, making it feel nearly impossible to disconnect. When I was growing up, though, it was actually possible to be unreachable. I used to enjoy long, solitary walks along the country roads of West Virginia. Those moments of solitude gave me the time and space to think, and I could fully immerse myself in the sights, sounds, and smells of nature. It's incredible how peaceful and relaxing a quiet stroll down a country road can be.
Recently, I visited my family in West Virginia. While the country roads and mountains were just as beautiful as I remembered, I didn’t feel as centered or relaxed during my solitary walks. I realized that, even though I was alone, constantly checking my phone kept me from truly disconnecting from the hustle and bustle of life.
Just having my cell phone in my back pocket made me feel on edge. But once I overcame the initial anxiety of leaving it behind, I embraced the refreshing sense of freedom it gave me. It felt amazing to be fully present, appreciating nature, rather than checking emails or responding to texts.
Boundaries with Technology
1. Limit daily technology use time.
Keep track of your screen time to ensure it’s not taking up too much of your day. Before the pandemic, the average screen time for adults was 11 hours per day. During the pandemic, that number rose to 19 hours daily.
A study published by the Preventative Medicine Reports (2017) found that limiting social media use to 30 minutes a day resulted in "a significant improvement in well-being." Experts suggest that adults should keep their screen time, outside of work, under two hours a day.
2. Keep the bedroom technology free.
Using technology before bed can be mentally stimulating, making it harder for your brain to wind down and prepare for sleep. The blue light from screens can interfere with your body’s production of melatonin, the hormone responsible for regulating sleep, making it more difficult to fall asleep and stay asleep.
In addition, engaging with social media, emails, or other apps can keep your mind active, causing stress or anxiety that disrupts your ability to relax. As a result, technology use before bed can lead to poor sleep quality, leaving you feeling less rested and impacting your overall well-being the next day.
3. Turn off excessive notifications.
Notifications can trigger the release of stress hormones like cortisol, activating the body’s fight or flight response. This reaction is meant to help you respond to real threats, but when you're constantly bombarded with alerts and messages, it can cause unnecessary anxiety.
As your brain shifts into a state of heightened alertness, you become hypervigilant, always waiting the next notification or disruption. This ongoing state of tension can lead to mental exhaustion, making it harder to focus, relax, or recharge, ultimately impacting your overall well-being and ability to cope with stress.
4. Have a regular technology detox day.
Taking a day off from technology gives both your mind and emotions a much-needed break. It helps you step away from the constant stress that screens and notifications can cause. Without all the distractions, you can be more present, giving you a chance to build stronger connections with family and friends. Plus, it lets you unplug and enjoy nature, giving your mind a chance to recharge and put things into perspective.
When you disconnect from technology, you lower your stress, create space for meaningful face-to-face conversations, and can fully immerse yourself in the regenerative benefits of nature. Nature has a scientifically proven calming effect, reducing cortisol levels and promoting relaxation. Whether it’s taking a walk, hiking, or simply sitting in a park, being in nature without the distraction of technology allows you to breathe deeply, clear your mind, and appreciate the beauty of your surroundings.
Your Mental Health Prescription
Setting technology boundaries is crucial for maintaining healthy relationships and preserving your mental well-being. It’s all about being intentional with your time and making sure that technology doesn’t steal precious moments or take away from meaningful connections.
Start today by setting clear limits—whether it’s having tech-free meals, designated unplugged hours, or creating zones where devices are off-limits. By establishing these boundaries, you'll not only enhance your relationships but also give yourself the space to truly recharge. So, set those limits, stay present, and see the positive changes unfold in your life.