Let’s Talk Digital Wellness
Happy New Moon!
Every New and Full moon, I get impulses to start anew. During the Full Moon, I hone in and get the inspiration and tunnel vision needed to execute and seize the plans that the New Moon presents. During the New Moon, I always get the urge to cleanse/detox and declutter so that I can birth the new beginnings with poise. This particular New Moon, I did a massive purge and deleted many people on Instagram and Twitter. I have reached a point where there is no need for us to access each other's lives if we don't have organic interactions. I am very intentional about what I allow and accept. Even more so, these days.
Technology has taken over, and we can try and justify these involuntary actions by drawing attention to the fact that our lives are intricately dependent on our phones through our alarm clocks, weather, news, calendar/planner, etc. Social media is also an excellent platform for business and creative endeavors. But no matter how we paint the picture, the truth of the matter is that we're programmed and addicted.
Naturally, most of us will resist technology, but there's no denying that it has improved the quality of life in just as many ways that it has coddled. If done strategically, we can benefit from the progression while maintaining a necessary level of human interaction, privacy, mental health, and wellness — That strategy is considered digital wellness.
Digital wellness is the level of mindfulness behind human interaction with technology. It's tied to our overall health and can cause illness if not suitably incorporated into our daily, social, and emotional lives. Technology has become incredibly prominent, and it would be total negligence not to consider its impact. So, let's cover a few ways to incorporate mindfulness into the digital world.
Utilizing screen/downtime
I track my screen time, and I don't allow certain apps during specific day hours. Doing this and seeing the numbers helps me stay focused and works as a friendly reminder to be intentional with my time.
Before 8 AM:
I'm sure we can agree that often, the first thing we do after opening our eyes in the morning is to reach for our cellphones. I have noticed that refraining from using my phone until 8 AM has allowed me more time to align myself in the morning and better dedicate myself to my morning routine without the intrusion of the outside world.
After 9 PM:
An essential part of my nightly routine is putting my phone on grayscale after 7 PM (I'll leave the directions below) and on Do Not Disturb at 9 PM. That leaves me one hour to wind down before hitting the sack at 10 PM. I enjoy having a bedtime. I have found that detaching from my phone at least one hour before going to sleep has helped me release any attachment thoughts, emotions, and anxieties that come with keeping up with the world through social media, texting, etc. I perform dream affirmations every night before bed, so clearing my mind is required.
(Grayscale on iPhone – Setting, General, Accessibility, Accessibility Shortcut, Color Filter and depending on the model – triple-click home or power button)
Removing notifications
I used to feel firmly attached to my phone and obligated to respond to people's texts, calls, and emails immediately. At a point in time, I even had the nerve to expect the same in return. One day, I decided to turn off my read receipts (iPhone) and end the anxiety that came with feeling like my attention was demanded. I was delighted with how freeing it felt. Next came the tough ones; social media and emails. After turning those push notifications off, I realized how better off I was without them. Lastly were the remainder notifications from various apps, etc. As far as calls and texts, notification bubbles remain, but my phone stays on vibrate 95% of the time, and when the volume is on, I have specific alarm tunes set for priority people.
Getting hyper-organized
I group the apps I want to limit usage for into folders. My emails, files, photos, and documents are also named and grouped accordingly. The main docks on my cellphone and MacBook are set up in ways that remind me of my priorities and improve my efficiency. I am easily distracted, and setting my techs up in ways that encourage me to stay focused are key essentials for my productivity and stress relief.
Curating and respecting boundaries
Read receipts honestly shouldn't be a thing. Stop feeling entitled to other people's time and energy simply because you know that we all have our phones on us at all times. That person can tweet or post on Instagram/Facebook before texting you back. They are allowed to screen your calls and reply if and whenever it is most convenient for them. They are just as responsible for their digital wellness as you are.
Equally important, it's essential to learn not to take your virtual experience too personally. Granted, we are personal beings sharing personal data on these platforms. Still, the moment you catch yourself going into fight or flight mode from something you digested from social media, it's time to put your phone down and re-center yourself. Remember that another person's achievement doesn't minimize those of your own, and you too can achieve great things. Remember that social media is a virtual outlet, and people discharge and project whatever they choose. It's your responsibility to control what you allow yourself to take from it.
Being intentional about your virtual diet
I saved my favorite for last. Social media is not what it once was. Our mental health didn't always require deliberate digital wellness. Diet is more than what you eat – in this case, it's what you read, listen to, and associate with. Curate who you're following by periodically deleting/unfriending/muting/unsubscribing to what doesn't align. I encourage you to consider using social media to generate authentic connections in real life and follow inspirational and informative outlets that you resonate with while keeping an open mind towards opinions that may differ from your own. Different perspectives are suitable for keeping the mind sharp and maintaining enriched experiences. Lastly, I suggest doing social media detoxes where you take time (hours, days, weeks, or even months) away from it altogether. Ask yourself this: Am I benefiting from where I am spending my energy currency? Am I productive and inspired? Is what I'm digesting and creating encouraging healthy habits? Do I truly feel that I have a fruitful tech and social media experience?
For those marketing themselves
Social Media has become a valuable platform for businesses and creatives who need to market themselves. The best way to find balance while marketing yourself is to build a structure for your social media usage. There are apps curated explicitly towards people looking to achieve a work/life balance. Two of my favorites are UNUM and Later. They allow you to schedule your Instagram and Facebook posts in advance; that way, you can dedicate a day or two to organizing them and leaving it up to the app to post for you.
I mean, hey, bringing back the landline or going screen-free altogether could be critical for digital wellness, but it's pretty impractical in our day and age (for most of us, anyway). My hat goes off to those who still tote flip phones and have zero social media accounts.
Let me know what tips you all are using to help balance your virtual and personal lives.