Summary

In our hyperconnected world, technology offers immense benefits but often at the expense of mental well-being. Constant notifications and digital distractions can lead to stress, anxiety, and burnout. Embracing digital wellness is essential for maintaining mental clarity and balance. By curating digital environments, setting boundaries with device usage, silencing non-essential alerts, and taking regular screen breaks, we can transform our relationship with technology. Adopting mindful tech habits, such as digital minimalism, fosters deeper engagement with quality content and reduces overwhelm. These intentional strategies promote a healthier, more peaceful mind amidst the digital chaos.

Technology has woven itself into the very fabric of our daily lives. From smartphones buzzing with notifications to laptops constantly demanding our attention, the digital age promises connectivity at the cost of our peace of mind.

Understanding how to improve mental health in a constantly-connected era is crucial for managing our relationship with technology. In this article, we’re exploring digital wellness tips that foster improved focus and enhanced overall well-being. We’ll also talk about how digital minimalism can play a role in mental clarity and healthier relationships with technology. Read on to learn how to manage mental overload and create boundaries in your digital life.

The Impact of Digital Overload on Mental Health

The 24/7 nature of technology and constant connectivity can take a toll on mental health. Because technology has evolved so rapidly, it hasn’t always been easy to tie mental health outcomes directly to our digital environment. There is a lot of research being conducted, and we know that generally in the USA, we are seeing an increase in mental health struggles. Though experts agree there are correlations, it’s not easy to make a linear connection between the digital space and mental health.

• Addiction to the internet, particularly among younger groups like adolescents, has spiked significantly in recent years.
• Research has found that the pervasive awareness that comes with being online can lead to increased stress and depression.
• Studies show that too many professionals feel like they “cannot get away” from work in an environment that keeps them constantly connected.
• According to a survey on mental wellness conducted in India in May 2022, about 61% of female and 55% of male respondents stated that they had used digital technologies such as apps and smart devices to manage their mental well-being.
• Approximately 44% of individuals with mental health conditions do not receive treatment due to barriers such as stigma, cost, and limited access to providers.

The barrage of notifications, the compulsion to multitask, and the omnipresent distractions contribute to a state of mental fatigue that many people experience. These elements are ever-present, and layered on top of the constant social awareness, comparisons, and limited in-person social interactions that technology can encourage.

Research suggests that this digital overload can lead to burnout, anxiety, and elevated stress levels. The inability to disconnect and the pressure to remain perpetually engaged can be exhausting, underscoring the need for a more mindful approach to our digital lives.

Simple Steps to Achieve Digital Wellness

What is "digital wellness" anyway? Also referred to as digital wellbeing or digital health, digital wellness is the practice of using technology in a purposeful way that mitigates negative impacts on metal health.

Curate Your Digital Environment Like a Workspace

Just as you would design a physical workspace to be intentional, organized, and clutter-free, the same principle applies to your digital environments. Your digital workspace should inspire focus and productivity.

Techniques such as categorizing apps, creating dedicated digital workspaces, or adopting calming digital aesthetics can significantly influence your mood and concentration. For example, platforms like Shift allow users to create context-specific Workspaces, grouping apps, tabs, and accounts based on their current focus—be it work, personal tasks, or creative projects.

Take time to tidy up your digital space, remove unused apps, backup documents, etc. In general, think of your device landscape like you would your work desk, and keep things neutral, calm, and clean for better peace of mind.

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Set Boundaries with Your Devices

Establishing “digital-free” zones or times is essential for creating mental space. Designate specific periods, such as during meals or before bedtime, where devices are set aside. This practice not only encourages healthier habits but also fosters deeper connections with the people and environments around you.

Some common boundaries for digital wellness examples include:

• Digital-Free Zones - Designating specific areas in the home, such as the dining room or bedroom, as device-free zones helps encourage face-to-face interactions and promotes healthier living spaces.
• Device Curfews -  Establishing a time to turn off devices, such as an hour before bedtime, allows for winding down and improves sleep quality by reducing blue light exposure.
• Scheduled Breaks - Allocating specific times during the day for breaks from screens can help prevent burnout and eye strain. Techniques like the Pomodoro Technique encourage focused work sessions followed by short breaks.
• Quiet Hours - Setting periods during the day when notifications are turned off (e.g., during family meals, work hours, or personal downtime) reduces distractions and fosters deeper focus.
• App Limits - Using built-in features or third-party apps to limit time spent on certain applications or categories of apps can help manage digital consumption, especially for social media and gaming.
• Social Media Breaks - Taking regular breaks from social media platforms can help reduce anxiety and improve mental health by minimizing comparison and information overload.
• Family Agreements - Creating a family pact regarding device use, such as no phones during family time, helps establish collective boundaries and encourages meaningful interactions.

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Be Intentional with Notifications

To combat the constant interruptions that disrupt focus, consider turning off non-essential notifications. As mentioned, scheduling “quiet hours” can help create uninterrupted time for deep work or personal downtime.

There are a few apps or settings that can help with this, including setting daily “focus” hours on your iPhone, for example. Shift’s custom notification settings enable users to tailor their alerts, ensuring that only the most critical information cuts through the noise. You can also use Shift as a notification aggregator, where you can see notifications for all of your email, social media, and apps in one place - at the customized times that you prefer to see them.

The parameters you set up for notifications is a personal decision based on what you know of your own productivity. If you find that your best, most focused work occurs between the hours of 10am and 3pm, then that might be a good time to shut off or at least aggregate notifications. If you are an early bird, then you might want to quiet notifications so that you can focus on checking email, documenting your goals for the day, and setting the tone for your more complex projects.

And of course, it makes sense for many people to turn off notifications at night. Looking at screens right before sleep is not good for you anyway: it can make sleep slower to come and lighter when it does happen. Nightly notifications can entice you to click into a platform and start scrolling, whether it's email or social media. A good rule of thumb is to shut off notifications if you are not in a position to do anything about the notices that come through.

Take Regular Screen Breaks

According to the American Academy of Ophthalmology, incorporating regular screen breaks into your routine can prevent eye strain and mental exhaustion. The 20-20-20 rule is a helpful technique: every 20 minutes, take a 20-second break and look at something 20 feet away. These intervals can refresh your mind and enhance your ability to concentrate.

Mindful Habits and Digital Wellness Tips for Long-term Mental Health

Inspired by the slow-living movement, the idea of "slow digitalism" encourages adopting more intentional online habits. This approach emphasizes spending time thoughtfully engaging with fewer, high-quality apps or content rather than rapidly consuming vast amounts of information. By curating your digital experiences, you can foster a healthier relationship with technology and improve overall mental well-being.

Here are some digital wellness tips for embracing the slow digitalism movement:

• Limit Digital Consumption - This is the first and most obvious tactic in slow digitalism. Choose a select number of high-quality resources, such as blogs, podcasts, or channels, that align with your interests and values. Focus on engaging deeply with these rather than spreading your attention too thin across numerous sources.
• Schedule Time for Digital Engagement - We all know that not all times are ideal for technology. Doom scrolling right before bed is a bad idea, and yet many of us do it daily. Set specific times in your week dedicated to consuming digital content. This helps avoid aimless browsing and encourages you to be more deliberate about what you choose to engage with.
• Practice Mindful Reading - Instead of skimming through articles or posts, take the time to read them thoroughly. Consider taking notes or summarizing key points to reinforce your understanding and retention.
• Engage in Reflection - After consuming content, take a moment to reflect on what you've read or watched. Ask yourself how it resonates with you, what you learned, and how it may influence your thoughts or actions.
• Limit Multitasking - Focus on one task at a time when engaging with digital content. Avoid distractions from other apps or notifications, as this can dilute the quality of your interaction.
• Curate Your Feed - Regularly review and curate your social media feeds and subscriptions. Unfollow accounts or unsubscribe from content that doesn’t serve your interests or contribute positively to your life.

Furthermore, one of the most important activities for improving mental health involves choosing offline options. Grab a coffee with a friend, go for a walk, or pick up a great book instead of mindlessly scrolling. Your mind - and body - will thank you for it.

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Connecting Back to Mental Health Awareness

More than 60 million Americans are currently struggling with mental health concerns, and those numbers continue to trend upward. It’s important for all of us to be aware of the general state of our mindset and how to improve mental health - both on and offline.

Small changes in digital habits can lead to significant improvements in mental health. Taking a slower, more mindful and more intentional approach to your technology is a good start. Embracing tools like Shift can help streamline your online experience, reducing the feeling of being overwhelmed. By organizing your digital life, you can save hours each week that would otherwise be spent logging in and out of various applications.

With Shift’s ability to create customized, context-specific Workspaces, users can focus on what matters most without the distractions of unrelated tasks. Separate your work tasks and conversations from protected “home” spaces - and vice versa. Just as important, use Shift’s personalized notification settings to schedule quiet hours or turn off notifications to enforce the digital boundaries you create for your mental health.

By encouraging tech compassion and reducing digital clutter, Shift empowers users to feel more in control of their online experiences. Downloading Shift is an important step in reclaiming mental clarity and well-being in this age of constant connectivity.

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