I’m admittedly not much of a TikTok person, but I couldn’t help but watch the U.S. ban unfold (and then refold in a matter of hours). Regardless of the official reasoning, it made me think about the grip technology has on our lives. Millennials were the last generation to know life that wasn’t inundated with smartphones, streaming, and an “always on” digital mindset.
And I think because of that, we’ve lost something of ourselves. Technology can be enormously beneficial. I’m not at all anti-tech. But I am for healthy, responsible usage. Easier said than done!
Understanding the detrimental effects of excessive tech use is crucial. It's not just about the physical strain, but also the toll it takes on our mental and emotional well-being. Let’s delve into what tech overuse does to us and how we can find a healthier balance.
5 Areas Where Wellbeing Suffers from Technology Overuse
Physical Health
Eye Strain & Vision Issues – Symptoms include dry eyes, blurred vision, headaches, and difficulty focusing after extended screen use.
Poor Posture & Musculoskeletal Problems – “Text neck,” back pain, or wrist strain from repetitive movements and poor ergonomics.
Sleep Disturbances – Blue light exposure stunts melatonin production, making falling and staying asleep harder.
Headaches & Migraines – Bright screens and flickering lights can trigger headaches and migraines.
Mental & Emotional Wellbeing
Increased Anxiety & Stress – The deluge of notifications, emails, and social media comparisons elevates stress levels and contributes to FOMO.
Depression & Loneliness – Overuse of social media has been linked to increased feelings of inadequacy, loneliness, and depression.
Reduced Attention Span & Productivity – Overuse impairs focus, decreases productivity, and creates a habit of needing constant stimulation.
Cognitive Health
Memory Impairment – Always relying on technology for information (like Google or note-taking apps) may reduce information retention and recall.
Reduced Creativity – Using tech to eliminate boredom stifles creative thinking.
Decision Fatigue – Continuous exposure to decisions (what to watch, like, or respond to) leads to mental exhaustion.
Relationship Quality
Reduced Quality of Personal Interactions – Tech distractions lead to relationship neglect as communication becomes less meaningful and focused.
Work-Life Imbalance – Being constantly accessible blurs the lines between work and personal life. It’s asking for burnout!
Behavioral & Lifestyle Health
Impaired Professional Performance – Overusing screens, especially for non-essential activities, can lead to procrastination and missed deadlines.
Disrupted Eating Patterns – Screen time during meals can result in mindless eating, poor digestion, and overconsumption.
Neglected Hobbies and Passions – Time spent on screens often replaces time that could be used for hobbies, exercise, or self-improvement.
So, if you know that tech overuse can lead to all sorts of health problems, what do we do about it? After all, so much of our lives are entwined with tech. These are my suggestions:
9 Ways to Set Responsible, Healthy Tech Boundaries
#1 – Set Boundaries for Work Hours
Stick to defined working hours and avoid checking emails or work-related apps after hours. Use tools like scheduling apps or auto-responders to manage work communication efficiently. Always ask yourself if you NEED to address the issue now or if it can wait. Believe me…it usually can wait!
#2 – Utilize Technology Mindfully
Use productivity tools to streamline basic tasks. Turn off unnecessary notifications to avoid distractions. This will make your tech use more meaningful and less menial, allowing you to focus on tasks that truly matter.
#3 – Take Digital Breaks
Incorporate technology breaks during the day, like a 10-minute walk or stretching session. Some use the 20-20-20 Rule, which is a good place to start. Every 20 minutes, look at something 20 feet away for 20 seconds. It’s a quick exercise to reduce eye strain.
#4 – Define "Tech-Free" Zones
Designate areas like the bedroom or dining room as technology-free. Keep your phone away from your bedside or put it away at mealtime.
#5 – Engage in Offline Hobbies
Dedicate time to activities like exercising, reading physical books, or other creative hobbies that don’t require a screen. Bonus if you don’t try to multitask.
#6 – Be Present in Relationships
Keep your phone away when you’re with family or friends. It forces you to stay focused and engaged while helping you get comfortable with the ebb and flow of conversation without a digital crutch.
#7 – Monitor Your Usage
Reflect on which aspects of technology add value to your life and which detract from it. Be honest about how certain apps make you feel. Delete or disable net negatives.
#8 – Prioritize Sleep
Avoid screens an hour before bed and use features like night mode to reduce blue light exposure. If you wake up in the middle of the night, don’t use it as a scrolling opportunity! (Yes, even if you get up to go to the bathroom.)
#9 – Leverage Technology Wisely
Use tech for health benefits, like fitness trackers or productivity tools, rather than just passive consumption.
A mindful approach to technology helps us reap the benefits without falling prey to some of the more insidious side effects.
Have you ever changed your technological habits because you noticed it was affecting you negatively? Share your experience in the comments.