Digital Downtime: Establishing Boundaries for a Balanced Tech Life
3 Ways to Create Digital Downtime
1. Set aside specific times each day for no-tech zones. This could mean turning off your phone and computer at dinnertime, or setting aside a specific time each day for reading or taking a walk without your phone.
The Benefits of Digital Downtime for Mental Health Immerse yourself in nature and enjoy the peace and tranquility it brings allowing your mind to unwind and recharge In todays digital age we often find ourselves glued to our screens which can lead to stress and anxietySet aside specific areas or periods in your day and designate them as techfree zones to balance digital engagement and being fully present in offline activities For example establish your Set and communicate boundaries early Ideally make your boundaryrelated intentions known during the interview process Discuss when and how youll be available for instance between 9 am and 5 pm via email and Slack and make it clear youll no longer check messages once your workday ends If youre in a position where you Published on October 08
2021 Fact checked by Nicholas Blackmer Verywell Catherine Song Key Takeaways Workplace communication in the digital era comes with unique stressors that may contribute to burnout Setting clear boundaries is one of many strategies that workers can use to reduce stress from hyperconnectivity3 Make Time For Yourself As you make progress in setting boundaries with your work time its just as important to set boundaries in your personal Life In a survey of more than 2000 millennials 70 of respondents agreed that they identify themselves only through their jobs Now thats a serious lack of boundariesIntentional Unplugging Designate specific periods for digital detox allowing your mind to reset and recharge This intentional pause contributes to overall wellbeing Quantifying Balance For Several
aspects of wellbeingreducing stress levels maintaining personal connections and setting boundaries for the workdayappear to be challenging for many leaders Of the participants in the leadership development program 66 reported that they observed an increase in overall stress levels in the virtual workplace and 81 found that Published Jun 5 2023 Follow In today39s fastpaced digital world where connectivity knows no bounds maintaining a healthy workLife balance has become increasingly challenging The
- Create a "Do Not Disturb" (DND) schedule on your phone. This will allow you to silence notifications from certain apps or people at certain times of day, so you can focus on the task at hand.
- Take frequent tech breaks throughout the day. Get up and move around, or step outside for some fresh air, every few hours to give your eyes and mind a rest.
Benefits of Digital Downtime
- Increased productivity: When you’re not constantly bombarded with notifications and alerts, you can focus better on the tasks at hand.
- Improved sleep: Studies have shown that people who use electronic devices in bed have more trouble falling asleep and staying asleep. Taking a break from technology before bed can help you get a better night’s sleep.
- Reduced stress: Spending too much time on social media and other online platforms can lead to feelings of anxiety and depression. Taking some time away from technology can help you de-stress and relax.
- Improved relationships: When you’re not constantly checking your phone, you can be more present and engaged with the people around you.
- Enhanced creativity: Taking a break from technology can give your mind a chance to wander and come up with new ideas.
Tips for Making Digital Downtime a Habit
- Start small. Don’t try to go cold turkey and give up all technology all at once. Start by setting aside small amounts of time each day for no-tech zones.
- Find activities you enjoy that don’t involve technology. This could include reading, spending time in nature, or spending time with friends and family.
- Set realistic expectations. It’s okay to have some slip-ups. Just keep at it and you’ll eventually get to where you want to be.
- Be patient. Creating a new habit takes time and effort. Don’t get discouraged if you don’t see results immediately. Just keep at it and you’ll eventually reach your goals.
Digital downtime is essential for a healthy and balanced tech life. By following these tips, you can create more space in your life for the things that matter most.