Thriving in the Digital Age: Unlocking the Power of Digital Wellness

By: Caleb Dunn, Seasonal Public Relations Intern | Digital4Good

If you were to go without your devices for an entire day, how would you handle it?

In today’s technology-rich world, most people would not know what to do with themselves. Technology is a powerful tool, and many of us rely on our devices for managing everyday tasks and seeking entertainment. 

Device use is not a problem in and of itself. However, when we become too reliant on digital technology, that’s when issues like social media anxiety and addiction can arise. Practicing digital wellness helps us to set boundaries, develop healthy habits, and prioritize real-life connections in a world that has become heavily reliant on digital technology. 

This article will guide you through the essentials of digital wellness and offer tips and tricks for minimizing unhealthy distractions and maximizing productivity.

What Is Digital Wellness?

Digital wellness is the practice of using technology in a balanced and mindful way that supports our overall well-being. Practicing digital wellness allows us to benefit from our devices without feeling controlled by them. 

Benefits of Digital Wellness

• Stronger connections with family, friends, and self
• Increased time for activities and hobbies
• Improved productivity and focus 

Practicing Digital Wellness

Many of us use digital technology in our daily lives, but how do we know when our device use is becoming a problem?

Here are some warning signs to look out for:

• Feeling anxious or irritable when you are disconnected from your devices
• Having difficulty concentrating or completing daily tasks
• Neglecting physical activities, social interactions, and hobbies due to your dependency on devices 
• Experiencing sleep problems due to late-night screen time
• Feeling pressured to check or respond to texts 24/7 

If you can relate to one or more of the bullet points above, you may be due for a digital detox. Luckily, there are multiple strategies for practicing digital wellness that you can start on right now!

Check out these tips from Digital4Good: 

• Create “tech-free zones” in your home, such as your bed, kitchen, or living room. 
• To manage screen fatigue, take regular breaks from devices and practice mindfulness through deep breathing.
• Immerse yourself in nature by going on a walk, bike ride, or hike. 
• Put your phone away when hanging out with family or friends.
• Engage in leisure activities that don’t require technology, such as journaling and reading.
• For a good night’s sleep, keep devices away from your bed or in a different room.

How Your Devices Can Help

Taking breaks from technology is a great way to practice digital wellness. But what about when you’re using your devices? 

Your device can actually be a useful tool in your digital wellness journey. Follow the tips below to ensure your device is helping, not hurting, your progress.

Turn Your Phone Into a Calming Companion

1. Sight: Change your wallpaper to an image that sparks joy.
2. Sound: Create playlists of your favorite music to improve your mood.
3. Touch: Download games or apps that relax you.
4. Human Connection: Call or FaceTime a close family member or friend.
5. Movement: Use the “Fitness” or “Health” app to track your daily activity.

Wellness Apps

• Screen Time: Limit time spent on social media apps with “Screen Time.”
• Example: Set a 30-minute daily limit on TikTok.
• Health Apps: Track your physical activity using the “Health” and “Fitness” apps.
• Example: Track your workouts and create a goal for yourself, like “10,000 steps daily.”
• Lists: Use “Reminders” or “Notes” apps to create daily to-do lists and keep yourself organized throughout the day.
• Example: Make a list of chores you need to complete or errands you need to run for the day.
• Journaling: Use the “Journal” app to record your thoughts and practice mindfulness.
• Example: Journal the positive or negative thoughts/emotions that you experience when using your devices. Keep track of any patterns from previous entries. 

Takeaway

Digital technology is here to stay, which means practicing digital wellness is vital for your overall health, including emotional, mental and physical. Digital4Good has developed multiple resources and strategies to help you combat the negative feelings and thoughts that stem from an unhealthy relationship with technology. We encourage you to pick several of your favorite tips from this article and start practicing them today!

Do you have what it takes to promote digital wellness alongside Digital4Good? Join us by visiting our website, TikTok, Instagram, or Facebook!