Digital Wellness: Balancing Tech with Intentional Living

The fast pace of technology has undeniably propelled us forward. However, it has also contributed to the rise of pseudo-productivity, overstimulation, and task overwhelm as societal norms. While connectivity and convenience can bring value, they often create unnecessary tasks, interruptions, and distractions that give us the illusion of progress, community, and inspiration, just because our day is filled with noise and busyness. This digital static can obscure our true goals and diminish our presence in daily life.

Digital wellness encourages us to slow down—not merely for the sake of doing less, but to enrich our lives, achieve our goals, and find presence in our day-to-day experiences.

Having spent five years in online business, I've explored many strategies to navigate the digital landscape. While I’m thrilled by the possibilities, connectivity, and accessibility of the internet and social platforms, I’m equally wary of the pitfalls. For every exciting advancement, there seems to be a sense of helplessness—the dreaded other shoe dropping.

I strive for business success, maintain friendships made through Instagram, and devour learning opportunities. Yet, I noticed my screen time climbing steadily, leading to overwhelm, burnout, and sleeplessness—not a price I'm willing to pay.

Throughout my experiences of "taking breaks," deactivating accounts, and disappearing from the social landscape, I've always returned. This cycle is familiar to many of us, since we've never truly learned to live in moderation with technology.

We need to learn how to make tech serve our goals and values. So, I've developed a toolbox of systems, strategies, and boundaries to help me stay connected in a way that nourishes rather than depletes me.

Instead of digital minimalism, which feels like a constant state of restriction, I advocate for digital wellness: a fluid and intuitive approach to removing unnecessary tech, cultivating supportive habits, and fostering a relationship with digital connections that supports humanity, not algorithms.

This blog post contains affiliate links that are supportive of myself and Ardent Market. All partnerships are intentionally chosen and shared.

Creating Boundaries with Technology

Creating boundaries with technology, especially social media, is crucial for digital wellness. These boundaries help us maintain a healthy relationship with our devices and prevent overuse or dependency. Rather than viewing digital engagement as all-or-nothing, think of it as a bank account. You have a limited amount of "brain currency" (attention, energy, memory, mood) to invest wisely.

Consider screen time a budget. Imagine setting a 14-hour weekly budget (excluding work)—just two hours of phone use per day. How would you allocate this time? The choice becomes clearer to focus on getting things done, acquiring necessary information, and connecting with people.

You get to choose to use your budget to trade mindless consumption for intentional use, like sending voice memos to friends, creating a Pinterest recipe board, or reading poetry from a favorite account.

Mindfulness around your brain currency can lead to a more balanced relationship with tech and a happier existence in your physical life. Simply removing access can create cravings, but setting effective goals, intentions, and boundaries can put you in the driver's seat.

Here are a few ways to establish boundaries:

Get Clear on Goals

By setting clear objectives, you can ensure that your tech usage aligns with your personal priorities, leading to more intentional usage. For example, if your goal is to spend more time with family, set focus settings and make apps inaccessible during family time.

Delete and Deactivate

The first step in setting boundaries is a thorough audit and inventory. Once you're clear on your goals and objectives, go ahead and delete, hide, or deactivate unnecessary or outdated apps, platforms, and subscriptions. Think of it as decluttering—only keep what you regularly use and enjoy. 

Designate Times and Locations

Check social media and notifications only at specific times, such as morning and evening. Use muscle memory to limit scrolling to certain areas of your home.

For a while, I only allowed myself to scroll while standing, because I had certain step goals. When you’re relaxing with a good book, it’s a deterrent to pick up your phone and stand.

Turn Off Non-Essential Notifications

Notifications can lure us back into apps and send our nervous systems. Turn off non-essential alerts and schedule news updates on your terms. In focus settings, you can even decide what apps can reach you in each mode.

Clean up the Hardware & Software

Clutter is frequently a source of energy and attention leaks. Set aside time at the beginning or end of the week to update files, albums, empty emails, and the tidy the desktop. Use this time to clean your keyboard, headphones, and devices thoroughly. Resetting your devices is a gift to your future self.

Invest in a Second Brain

I love having one place for my calendars, tasks, goals, notes, and even my meal plan and recipes. A quality filing and productivity system can bring peace to your mind and help you close some mental tabs. As someone who always carried a Mead notebook, switching to a tool like Notion meant everything was at my fingertips, allowing me to work effortlessly.

Follow Uplifting Accounts

Unfollow, mute, and hide accounts that make you feel a negative way, and replace them with ones that inspire or positively challenge you. Create saved folders on Cosmos, Pinterest, and Instagram for inspiration.

I have a “feel good” album on Instagram, that is full of sweet animal videos, gardening tips, and happy news. When I feel like scrolling, sometimes I skip my feed and head straight there.

Replace the Scroll

Make sure you have notebooks, walking shoes, magazines, and books ready to go! Anywhere you usually set your phone, replace with something to read or do. If your budget allows for a longer time frame for research and inspiration, consider quieter apps like Cosmos and Pinterest.

If you're specifically limiting social media, I recommend stock image apps. Stock imagery offers the beauty you're craving, and can be saved the same way, and if you're in the design world, it can be a gentle productivity hack. I like to spend my Sunday mornings on Stills.

Opt for Email Updates

Subscribe to newsletters from bloggers, artists, and influencers. This way, you receive content directly in your inbox, creating a private feed of necessary information without the dopamine rush of social media.

Train the Algorithms

Curate your feed by strategically engaging with content that aligns with your values. If your Discover page isn’t inspiring, be mindful of the content you interact with. Only like, share, save, and comment on the things you want to see more of. Don’t be afraid to hide and mute anything else. It takes time, but your social world can be custom fit to you.

Create a Filter System

I love putting apps on a "trial period." Whether already on my phone or considering a download, I try an app or platform for two weeks. This helps test its usefulness and evaluate its impact on your workflow and well-being before committing to using your brain budget on it.

Use Tools to Track Usage

Many apps offer tools to monitor usage. Use them to become aware of your habits, adjust as needed, and set time limits. If getting another app to limit them feels silly (as it did to me), simply remove distracting apps from your home screen.

A little inconvenience goes a long way in reworking negative habits.

Set Boundaries with Others

Inform friends, family, and colleagues about your digital boundaries. Share which apps you're no longer using (or your office hours) so they know how and when to reach you.

For clarity: these boundaries are for you, not them. You cannot stop people from sending you content on platforms you're auditing or removing, or from messaging you when you're away from your phone. But you can respond on your own time.

By cultivating digital wellness, we can enjoy the benefits of technology while prioritizing our well-being, goals, and human connections. Embrace a mindful approach to tech usage that empowers and enriches your life.