Modern technology has put a world of information at our fingertips. While technology has made our lives easier in many ways, it has also created entirely new types of stress for the 21st century.
According to this year’s results from APA’s annual Stress in America™ survey, more than eight in ten Americans are very attached to their gadgets (81% say they are constantly or often connected to at least one device). 18% of adults identify technology as a very or somewhat significant source of stress, and 20% of U.S. adults say technology causes the most stress when it doesn’t work.
But it’s clear that technology is also something we rely on. Indeed, a 2013 survey conducted by the APA Center for Organizational Excellence found that digital technology helps people be more flexible and productive, and makes it easier to get work done. The trick is to take active steps to manage your technology use so that the harms don’t outweigh the benefits.
When it comes to technology use, many of us are looking for a better balance. The Stress in America survey found that 65% of Americans somewhat or strongly agree that periodically “unplugging” or taking a “digital detox” is important for mental health. Yet only 28% actually do it.
Are you looking to take control of your technology habits? Here are seven strategies to help you use technology in a healthy way.
Don’t use a phone while driving
Thousands of Americans are killed each year due to distracted driving. When you’re in the car, turn off notifications and place your phone out of reach.
Defend your sleep
Various studies have shown that nighttime smartphone use can interfere with your sleep quality.1 Researchers believe this is partly because phones and other tech devices emit “blue light,” which affects the production of melatonin, a hormone linked to sleep.
But another problem is that the content itself is often stimulating. A bedtime text or tweet can get your mind racing at a time when it should be calming down. Try to avoid using mobile devices late at night. Also avoid using your phone as an alarm clock: for many people, it can be too tempting to have it on the bedside table.
deactivate the notifications
Most of us have our phones set to beep or buzz every time a new email, text, or social media notification arrives. The Stress in America survey found that only 19% of Americans turn off notifications for social media apps. Yet constant notifications can have a negative effect on well-being.
In a recent study, psychologists at the University of British Columbia found that when smartphone users turned off their smartphone notifications, they reported lower levels of inattention and hyperactivity compared to weeks when their notifications were activated.2 Additionally, frequent notifications were also associated with lower levels of productivity, social connection, and psychological well-being. In a similar study, the same research team found that people who checked their email constantly reported more stress than those who only checked their email three times a day.3
To help you manage your own stress and improve your focus, try to make realistic decisions about which notifications you actually need. You may need to see every incoming email during the workday, but Facebook updates may not be as important.
Manage expectations
If you don’t plan to check your text messages during your workday or don’t regularly check your email while on vacation, be sure to let other people know. Tell your mother that you will respond to all messages in the evening. Make sure your boss is on board before disappearing for the weekend. You won’t be able to reap the benefits of disconnecting if you’re dealing with frustrated family members and co-workers.
Use social media wisely
Many people have felt like their lives are less glamorous or exciting than what their friends portray on social media. In fact, some research has suggested a link between social media and feelings of sadness or depression.4 But you can improve your relationship with social media.
Research shows that when people use social media passively (such as consuming news and scrolling through other people’s posts), they report lower levels of well-being. However, the use of social media cannot have a negative effect on the well-being of people who use it more actively (for example by posting content, sharing ideas or commenting on other people’s conversations) .5 To get the most out of your social media, get involved. (And keep in mind that people’s lives are rarely as perfect as they make them appear on social media).
To be present
Digital technology and social media make it easier to stay connected, but they can prevent you from connecting with the people you see in real life. And face-to-face interactions are important for emotional well-being. The Stress in America survey found that 44% of people who often or constantly check email, text messages and social media report feeling disconnected from their family, even when they are together. When you’re with friends and family, make an effort to disconnect. To avoid temptation, silence your phone and put it out of reach at dinner time or during family outings.
Take the time to recharge your batteries
Quiet time to think is important for relaxing, reflecting, and even sparking creativity. If you reach for your phone every time you have a spare moment to occupy, you’re missing out on those opportunities to recharge. Try to schedule time each day to disconnect. It may be difficult at first, but over time you’ll probably use your phone less and less and appreciate those peaceful moments.
