Mindfulness is the practice of being here in the present moment, and fully engaged with all of your senses, without distractions. Practicing mindfulness while using technology is important in today’s digital age, as it can help you maintain a healthy balance between your online and offline life. Here are some ways to practice mindfulness while using technology:
1. Set Clear Intentions: Ask yourself why you are using a particular device or app. Are you using it for work, communication, relaxation, or entertainment? Having a clear purpose can help you stay focused and prevent mindless scrolling.
2. Schedule Tech Breaks: Incorporate regular breaks into your day to check in with your technology, rather than engaging with it all day. Set aside specific times to check your email, social media, or other digital activities. During these breaks, be fully present and aware of what you’re doing online. Avoid multitasking, as it can lead to reduced mindfulness.
If you need to work on a computer all day, schedule breaks from your technology. Every hour at a minimum, stand up, stretch, and move around. If you are able to take a short 15-minute walk, do so. Read this informative blog post on Wellbeing in the Workplace for more tips on how to thrive while working in an office setting.
3. Limit Notifications: Customize your device’s notification settings to reduce distractions. Turn off non-essential notifications and only allow important ones. This can help you avoid constant interruptions and maintain your focus on the present moment.
4. Practice Mindful Breathing: Use your device as a reminder to practice mindful breathing. For example, you can set a timer to go off every hour, prompting you to take a few deep breaths and recenter yourself. Read our blog post on Abdominal Breathing to learn the proper technique to get the most benefit.
5. Mindful App Selection: Choose apps and digital content that align with your values and well-being goals. There are many mindfulness and meditation apps available that can help you incorporate mindfulness into your daily routine.
6. Digital Detox: Occasionally, take a complete break from technology. Plan digital detox days or weekends where you disconnect from screens and immerse yourself in offline activities like nature walks, reading, or spending quality time with loved ones.
7. Use Technology Mindfully: When you are using technology, do so with full awareness. Notice how your body feels and pay attention to your emotions and your thoughts as you interact with your device. Avoid mindlessly scrolling or clicking through apps.
Note that many people slouch while using their phone or lift their shoulders when working at a computer and may not be aware that may be the cause of their physical ailments. Watch Dr. Jaffe talk with Dr. Erik Peper on the topic of biofeedback use to minimize tech stress.
8. Reduce Screen Brightness: Lower the brightness of your screens, especially in the evening. Blue light from screens can interfere with your sleep patterns. Reducing screen brightness can help you sleep better and be more mindful of your body’s needs. You can also purchase an external filter to add to your screen to further block blue light emission.
9. Mindful Social Media Use: Approach social media mindfully by limiting the time you spend on these platforms and curating your feed to include content that inspires, educates, or entertains you in a positive way. Avoid comparing yourself to others and be aware of your emotional reactions while scrolling.
10. Mindful Fitness Tracking. Using a fitness tracker can help develop realistic insight into habits and can instill dedication and motivation. Start by setting specific, achievable goals that align with your overall well-being, rather than fixating solely on reaching certain numbers. Use the tracker to gain insights into your activity patterns and listen to your body’s cues. Pay attention to how different activities make you feel physically and emotionally. Avoid constantly checking your device; instead, establish designated times for review.
Remember that technology should complement, not replace, your intuitive sense of your body. Balance data-driven insights with mindful experiences, focusing on the joy of movement and the improvement in your overall health and fitness. Once a healthy routine is set, it’s ok to wean off the technology.
11. Mindful Keyboarding: Whether you’re typing an email or a text message, do it with intention and mindfulness. Pay attention to the words you choose and the tone you use when communicating online.
12. Reflect on Your Tech Use: Regularly reflect on how technology is impacting your life. Are you spending too much time online? Is it affecting your relationships or well-being? Adjust your tech habits accordingly.
Remember that practicing mindfulness is a skill that takes time to develop. Be patient with yourself and make gradual changes to your tech habits to integrate mindfulness into your daily life.
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