Digital Wellness: What You Need to Know Now

Digital Wellness circuit image

Our modern lives have been invaded by screens. Between working online, social media, watching movies and ordering groceries, our lives have turned into endless days of screen time. No wonder we’re feeling tired and burnt out. 

But don’t fear, there’s a new dimension of health and wellness in town: Digital Wellness. If this is a new topic for you, you’re in the right place. We’ll talk about what digital wellness is, why it’s so important and how to practice it. 

Let’s dive in!

What is Digital Wellness?


Digital wellness is the pursuit of an intentional and healthy relationship with technology, both in the workplace and in personal life.” In other words,  we can and should set limits and boundaries with technology, and use screens to enhance our wellbeing, not the other way around. 

Another comprehensive definition of digital wellness from IGI Global is “…a way of life, while using technology, that promotes optimal health and well-being in which body, mind, and spirit are integrated…it is the optimum state of health and well-being that each individual using technology is capable of achieving.”

Wow, that’s a tall order, but certainly something to aspire to! 

Why is Digital Wellness Important? 


According to Medical News Today, some of the negative psychological, physical and mental effects of technology are: 

  • Diminished quality of sleep
  • Eyestrain
  • Poor posture
  • Reduced physical activity/ obesity
  • Isolation
  • Overstimulation
  • Diminished attention span
  • Depression and anxiety
  • Body image issues
  • Increased mental health disorders
  • Increased suicide rates

That’s quite a list, right? But let’s stay optimistic. We can make an intentional effort to limit the negative effects of technology on our health and increase our digital wellbeing. 

Lady with computer on couch practicing digital wellness

How Do You Practice Digital Wellness? 


Create Awareness

Studies show that on average, we check our smartphones at least 80 times a day. Could this possibly be true? 

First of all, you can start moving towards digital wellbeing by becoming aware of your technology use throughout the day. How long are you on the computer or your phone? How many times in the day do you check your messages, social media and emails? 

Next, take time to check in with your body and mind. Take a moment to consider these questions:

  • How does your body feel after so much screen time? 
  • Do your eyes hurt? 
  • Do your back and shoulders ache? 
  • How do you feel mentally? 
  • Are you tired, burnt out? 
  • How do you feel after looking at social media? 
  • Happy to connect with others or sad and lonely? 

Finally, after seeing how much time you are online and how it makes you feel, set some reasonable limits. Most smartphones track your screen time and send you a well-being report. There are also many apps that help you track your screen time and help you set limits and boundaries for use. 

Create Limits

START is a nonprofit organization that “…seeks to help families and communities across America pursue digital health in order to reduce loneliness, depression, anxiety, and suicide in a socially isolated society.”

For example, START recommends that you start by establishing device-free zones throughout your day, and their suggestion is to get started by eliminating screens at mealtimes and bedtimes. 

For that reason, use your meal times for connecting with family and friends in person.  The benefits of a family meal time with no screens are countless. Interact with your loved ones and actually taste and enjoy your food instead of scrolling through social media. 

We’ve all heard how blue screens negatively affect sleep. Set up a family charging station in a bathroom or kitchen and leave your phones there for the night. Have at least one hour of no screen time before bedtime and use a good old fashioned alarm clock to wake up. 

The START website has a wide array of resources on how to manage technology use for you and your family.

Make a Plan


After you’ve observed your day and your screen use, it’s time to make a plan. Many of us need to use screens to work, that’s our modern day world. But what about the spaces in the day that we aren’t required to be online? If you are feeling screen and tech fatigue, identify times that screens aren’t necessary and eliminate them.

Here are some suggestions:

  • Start your day screen free. Instead of turning on the morning news, keep things silent for as long as possible. 
  • Cut out screens at meal times. Practice mindful eating by tuning your senses into your food. Taste, savor, enjoy!
  • Take time out in the afternoon for a screen-free break. Go for a quick walk outside, take some deep breaths. What’s going on in the world around you?
  • Spend some time before bed without your screen. Talk to a family member, prepare tomorrow’s lunches in silence, meditate or read a book. Your quality of sleep will improve, I guarantee it! 

Balance Digital Wellness 


In conclusion, like all things in life, technology use needs to be balanced. Work to create screen-free spaces in your day. Do what makes you feel good online, and let go of what doesn’t make you feel good.

Taking time to look at your digital wellness is as important as looking at the other dimensions of wellness in your life. Find spaces in your day that you don’t need to be connected. Notice how you feel after time without the screen and let that be your guide. 

If you’d like to learn more about screenless self-care and how to fit it into your day, check out my free downloadable guide: How to Conquer the Top 5 Self-Care Myths. 

Until next time, Be Well! 

Book a Discovery Call

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