How To Find Balance Online

When you are being inundated with notifications, reminders, messages, emails, it’s easy to be completely overwhelmed by technology. You want to watch the latest Netflix hit but haven’t finished your Disney+ Hotstar series on zombies. There’s so much to catch up on podcasts and don’t even get started on your e-books. And this is just your personal life! At work, there are emails, calendar schedules, Zoom meetings, Team meetings – where does it all end?

In real honesty? The answer to that question is YOU. How well you are coping with technology depends on you. Google calls it Digital Wellbeing, and it’s something that they’ve been talking about since 2018 about providing users the means to balance their digital lives. But fast forward five years later, the digital realm has truly exploded with even more apps, more platforms that trying to go off-grid is next to impossible.

Why is digital wellbeing important? For starters, being constantly online can affect your ability to concentrate. And if you’re always on social media, chances are there may be moments when you feel inadequate compared to the lives of the influencers you see online. And if you can’t seem to shut down? Beware of a digital burnout, which is often described as feelings of anxiety, exhaustion, and apathy caused by spending too much time on digital devices that can lead to sleep disorders, decreased energy and even chest pains! However, we also need to recognise the positive impact of the digital world – it connects us, empowers us to learn new skills, enables us to work smarter, and allows you to communicate better.

So how do you find digital wellness amidst all that notification pinging? Sure, you can dramatically decrease your time spent online but what if your work calls for it, and calls for it often? Then the key to digital wellness is to learn how to control technology in a way that benefits you.

Here are some examples:

#1 Set limits
The Do Not Disturb function on your devices is there for a purpose – use it. It stops calls and notifications from coming in between a certain time frame, allowing you to take a break from your device. Provided you really keep to it! Make sure that when you set a timeframe not to be disturbed, go strictly with it! Don’t send messages (because the other person is likely to reply and you’ll have to keep the conversation going) and learn to cultivate the habit of really logging off, even on social media, when it’s time to rest and get ready for bed.

#2 Use apps to help you find balance
Google offers a digital wellbeing app that has many features like pausing/setting time limits for distracting apps, customising notifications, turning off work-related accounts, switching to bedtime modes and many more. IOS too has numerous apps to help you find balance. Just do a quick search on both and find one that you like. Don’t download anymore or you’ll be a slave to the digital wellbeing apps instead!

#3 Phones off during mealtimes
We all have that bad habit of scrolling on and on when we should be concentrating on our food instead. So make it a point to have gadget free meal times whether you are alone or with friends and family. Research shows that mobile phones and electronic gadgets have become part of the family meal resulting in silent meals with little or no communication – which is sad! Instead, you should be fully present with those at the table to enjoy your meal and time together. If you’re alone, maybe read a book instead during your mealtime to give yourself a break from the online world.

#4 Don’t start phubbing
It’s an actual term when you ignore your friends and family in favour of looking at your phone! Research shows that phubbing can seriously affect our relationships and even increase stress levels as people you are ignoring may start to feel neglected and unwanted. Go on, introduce unplugged time when meeting up with friends or at home. Spend time talking and doing real-time things without any digital distractions.

#5 Set away messages – and stay away!
You know how you set your away message when on holiday only to check your emails while having a nice holiday meal. Stop it. Be strict about staying away from emails and work-related messages when you’re on a break. Avoid checking your device and enjoy the time off as you should. If you really must stay connected to work, set out a specified day or time, let your colleagues know, and use that time to check and respond to emails and text messages. Once it’s time’s up, work is up too!

#6 Limit digital meetings
Yes, they are convenient and there’s no need to travel to your meeting destination. But too many online meetings can create stress and reduce productivity. If you can, speak to the person directly instead of sending emails or text messages. Pick up the phone – it’s a technology sure but at least you get to hear an actual voice on the other end!

Photo by Thirdman on Pexels.