join the list

Join 7,000+ ambitious women ready to redefine success and put an end to toxic hustle culture. 

get on the list

Sign up to get productivity, intentional living and self-care tips so you can go from "busy" to "present" and tap into a slower life that prioritizes your energy and peace

Digital Detox

How to Practice Digital Wellness: Break Up With Your Phone & Reclaim Your Time

June 10, 2022

30 Ways to romanticize your life
How to date yourself
Now Trending:
I'm livia!

I believe that taking care of yourself should always come first. So, my job is to help you create a slow and mindful life that aligns with your values and goals so you can finally go from a state of constantly doing to peacefully being.

hi there,

5-Minute Wellness Habit Tracker That *Actually* Works

grab my free template

This super customizable and in-depth wellness habit tracker is specifically designed to help you protect your time, have blissful boundaries, achieve your goals, and be extra productive every day so you can finally go from overwhelmed to organized in just 5 minutes/day.

The 7 types of rest you didn't know about

join the movement

Sign up to get productivity, intentional living and self-care tips so you can tap into a slower life and go from constantly doing to peacefully being.

sign up

How to Practice Digital Wellness

Like it or not, we live in a digital world. We talk to friends online, make money online, even buy groceries online–and that time spent in the digital world affects how we feel in the real one. 

That’s why it’s more important than ever to practice digital wellness, the concept of creating balance with your devices and reclaiming your time.

What Is “Digital Wellness?”

Luckily, you don’t have to delete Instagram, throw your phone away, or go off the grid to practice digital wellness. (In fact, I don’t recommend it!) It’s more about finding balance with your devices in order to improve your mood, your creativity, and your productivity. 

Instead of blindly reaching for your phone whenever you’re bored or stressed, you can learn to use your devices with intention and take time away from them when you need to. Digital wellness recognizes that our devices can do great things but that they’re best used in moderation.

How to Practice Digital Wellness

Be honest with yourself.

The first step in any breakup is admitting things aren’t going well. The same is true with your devices! If you can be honest with yourself about your codependent habits, it’ll be way easier to break them. Take some time to really look at how much you use your phone, what you use it for, and how it makes you feel. It’s not a fun process, but it’s worth it in the long run.

Reduce your screen time.

The best way to measure your digital wellness is with your screen time. In our screen-driven world, the average adult spends over 7 hours a day staring at screens. For those of us who work at computers, that number is even higher.

Is reducing your screen time good for you?

You probably already know about all the negative effects of too much screen time: eye strain, fitful sleep, a more sedentary lifestyle, you name it. But the benefits of limiting your screen time go way beyond your physical health.

The less time you spend looking at screens, the more time you spend living your life. You can fill that time with hobbies that inspire you, quality time with friends, and (my favorite) self care. Plus, when you escape the addictive dopamine cycle your phone has you stuck in, you’ll feel more balanced and peaceful. It’s like breaking a junk food habit, but for your brain!

How much should I reduce my screen time?

The best answer: Every little bit helps! If you’re spending upwards of 7 hours behind a screen, try to cut back by half an hour each week. Try these tips as you’re getting started:

  • Keep a book nearby, and pick it up when you’re tempted to scroll.

  • Customize your phone’s “focus mode” to make it less enticing.

  • Try a hobby that involves your hands, like crochet or coloring.

Ideally, you should spend less than two hours a day looking at screens (outside of work, of course). If that feels impossible, start small! Use an app to track your screen time, and reward yourself as you make progress.

But it’s not just about reducing screen time, but also becoming more intentional with how you spend your time online. Setting up your phone for more productivity, less overwhelm and more mindfulness can help alleviate some of the sensory overload you would otherwise experience. There’s some tangible and easy steps to help you do exactly that in this free Phone Detox guide.

Set firm work-life boundaries.

For those of us who use our computers and phones for work, less screen time equals less income. Instead of giving up your devices entirely, consider setting firmer boundaries between your work life and home life. This will help keep you off your phone when you’re off the clock.

What kind of boundaries should I set?

Start by setting boundaries around your bad habits.

  • If you check your work emails in bed at night, charge your phone away from your bedroom. You can also set up parental controls on your devices to block your email app after a certain hour. (Sounds silly, but it works!)

  • If you use social media for work, time block half an hour each day for “research” scrolling. Once that time’s up, put the phone down!

  • If you have trouble “winding down” after work, create a wind down routine. For an hour after work, put on a podcast, set your phone down, and do things that remind your brain you’re at home, like tidying up or watering your plants.

Each boundary you successfully set (and keep) is a step in the right direction! And the more you practice setting boundaries, the easier it will become.

Don’t go “cold turkey.” 

If you’ve ever attempted to cut out sugar or carbs, you know what happens: Suddenly, all you can think about is pasta and cupcakes. If you try quitting your phone “cold turkey,” you’ll have the same reaction. Instead of spending all your newfound time reading the classics or practicing yoga, you’ll be dreaming of TikTok and struggling with FOMO.

Instead, choose one digital habit to break at a time. Maybe this week it’s decreasing your screentime by half an hour. Next week, try logging out of your email app after 5pm. These new, healthier digital habits create a snowball effect, and eventually you’ll reach a day when you don’t think about your phone at all!

It’s all about balance!

Like any wellness “trend”, digital wellness is a suggestion, not a rulebook. Experiment with different strategies, use your devices when you need to, and give yourself grace. Our devices are designed to keep us hooked, so every minute you don’t spend staring at a screen is a win!

Like this post?

Sign up for our weekly newsletter and we’ll send you more awesome posts like this!

Join 400+ female entrepreneurs ready to redefine success & put an end to toxic hustle culture

Get productivity, intentional living and self-care tips so you can go from “busy” to “present” and show up as your best self in life and business.

+ show Comments

- Hide Comments

add a comment

Reply...

so hot right now

This super customizable and in-depth wellness habit tracker is designed to help you protect your time, achieve your goals, and be more productive every day so you can finally go from overwhelmed to organized in just 5 minutes.

Wellness Habit Tracker

TEMPLATE

Ready to               success and put an end to toxic hustle culture?

Get productivity, intentional living and self-care tips so you can go from "busy" to "present" and show up as your best self in life and business in this weekly newsletter.

get on the list

redefine

Do you sleep 7-8+ hours but feel exhausted? Does resting feel selfish and unproductive? Get your free download to find out about the 7 types of rest and why you'll burnout without it. 

7 Types of Rest You Need

FREE DOWNLOAD

3 Steps to Avoid Burnout & Create More Intentionality in Your Life and Business

free class!

Home
About

I'm Livia!

Come say hi on the 'gram!

apply for 1:1 coaching

GET my newsletter

© MADE WITH LEMONS 2020- 2024  |  Privacy Policy Terms & CONDITIONS  |  Design by Tonic 

blog

London-based multi-passionate Lifestyle designer for busy female entrepreneurs, lover of Golden Retrievers, skin care obsessed, & proud plant mom.

get around

Learn from me

@onyourtermsco

freebies

shop

7 Types of Rest You Need

Your Information is 100% Secure And Will Never Be Shared With Anyone. You can unsubscribe at any time. By submitting this form you confirm you have read our privacy policy and you accept our terms and conditions