From social media to AI, technology is both an incredible tool and a time trap. Digital wellness is a journey—not about ditching your devices, but about taking control. To help you reclaim your time, here are 10 habits inspired by people who’ve mastered the art of setting healthy boundaries with technology.
01
They set limits
Define clear boundaries between your digital life and personal life. For example, limit screen time and turn off non-essential push notifications during certain hours to avoid constant disruptions. Set specific times to check messages on your phone, emails, and social media, or create device-free zones in the home, like your bedroom or dining table. If possible, have one designated charging station away from the main rooms in your home.
Away from your desk?
Consider providing an out-of-office message that communicates your availability and expectations: “Managing work and life responsibilities is unique for everyone. I’ve sent this email at a time that works for me. Please respond at a time that works for you.”
02
They set their phone to grayscale
Part of technology’s appeal is its vibrancy—from videos that autoplay to notification icons in bright colors. Switching to grayscale will make your phone look like an old-school photocopy (read: not very inviting). In fact, one study found that using grayscale mode reduced participants’ daily screen time by almost 38 minutes. Social media use and internet browsing both reduced significantly.
04
They take regular breaks
You are not designed to look at screens all day. In addition to a weekly digital detox, take breaks throughout your day: go outside, eat your lunch away from your desk and phone, or take a few minutes to read a book. Try implementing the 20-20-20 rule to combat tech-related eye fatigue: every 20 minutes, spend 20 seconds focusing on something at least 20 feet away.
05
They avoid multitasking
How often do you answer your phone while responding to an email at the same time? Emails, texts, calls, and chat notifications all serve to disrupt workflow. Multitasking can decrease productivity by up to 40 percent. And media multitasking—engaging with more than one type of media at a time—has been found to harm both long-term memory and working memory. Instead, monotask; focus on one task and one device at a time.
06
They practice time management
Use strategies like the Pomodoro technique, where you work in focused intervals with short breaks, or time blocking, where you divide your day into specific tasks. This helps structure your time and keep distractions at bay. When time blocking, set clear goals and priorities. Define what needs to be achieved and prioritize tasks accordingly to maintain focus and productivity.
07
They pause to ask themselves, “Why?”
Before checking your phone or opening your laptop, ask yourself why you’re reaching for it in the first place. Is it out of boredom? Is it a habit? Is it necessary to achieve a particular goal? If it’s out of boredom, consider something else you could be doing with your time.
08
They prioritize offline hobbies
Engage in offline activities that bring you joy and help you disconnect. Research shows that individuals with hobbies report fewer symptoms of depression and loneliness, lower stress and anxiety, and higher rates of happiness and life satisfaction. These benefits hold true for all sorts of hobbies, whether you feel drawn to cross-stitching, trail running, or cake decorating.
09
They consume content mindfully
Be conscious of the content you consume online. Follow individuals and sources that inspire, motivate, and educate you, and audit where necessary by unfollowing, blocking, or muting. Don’t be afraid to unsubscribe from newsletters that don’t add value to your life (though you won’t regret subscribing to the alive Newsletter!).
10
They reflect on their technology use
Take time to reflect on your digital habits and their impact on your overall well-being. This will allow you to become more aware of how technology affects your mood, productivity, and relationships, so you can make more intentional choices based on these reflections. Experiment with different techniques, like tracking screen time usage or jotting down how you feel after using certain apps, to find what works best for you.
