Unplugging for Success: Healthy Tech Practices to Implement

It’s happened to all of us at this point.

Bored and sluggish, we’re scrolling away on our phones, not even sure why we’re doing it. The initial rush of dopamine now long gone, our thumb seems to scroll of its own accord, and time is but a distant memory.

But then, out of nowhere, we suddenly wake from our phone-induced coma, confused and thinking: what am I even doing?

This experience is so universal that even the corresponding advice to put down the phone and touch some grass has become stale. Deep down, we know that our tech-related habits are not the healthiest, but we prefer to collectively shrug our shoulders. After all, if everyone does it, how bad can it really be?

It doesn’t take much reflection to see why this is a risky stance.

Smartphones are so ubiquitous now that it’s easy to overlook how they haven’t been around for that long. And when we take a more thoughtful approach, we can see how our trivial attitude toward them reflects the still immature relationship we all have with our phones.

But it’s not just phones. As the realm of technology expands into every nook and cranny, the adoption of healthy tech practices will become far more critical. Indeed, from social media and self-image to screen time and excessive sedentarism, we all need to ask ourselves: just how healthy are my tech habits?

If you’re unsure where to start, here are some tried and true recommendations from TEAM International:

Taking the smartphone seriously

Tech commentator Richard Campbell believes that, for all intents and purposes, we’ve turned into androids already. Given the lack of chips in our brains, this might sound like a weird statement, but whoever said the connection between man and machine had to be physical? While our phones might not be part of our body, they’re certainly a part of us.

And for some reason, we don’t seem that willing to analyze our relation to this piece of tech we’ve so tightly coupled ourselves to. Maybe we’re avoiding something?

We could get into the various studies that demonstrate a credible link between smartphone usage and poor mental health, but at an intuitive level, most of us already sense how our phones alter our moods—and often for the worse. Don’t you think it’s high time we established some boundaries?

Look at your phone like you would a substance and ask yourself: how hard would it be to go for a whole day without my phone? How about a week? A month?

If your answer to these questions bothers you, that’s a sign you should follow these tips:

#1 No phone in the morning

The early morning hours are special. Your creative mind is active and less judgmental. Your willpower is fully present.

A proper morning routine can harness this state and propel you into a day full of productive energy and focused intent. Checking your phone, on the other hand, can easily upset the day’s potential.

Unanswered work emails, social media, depressing world events... All these things can disrupt your morning flow and set you up for a less successful day.

#2 Leave the phone at home

Forgetting your phone should not constitute an earth-shattering experience. It's not a good sign if a missing phone feels like a phantom limb.

Whenever you must leave the house for a short period and being phone-less is not an issue, take this as an opportunity to set some boundaries with the online world.

#3 Don’t sleep near your phone

There’s no getting around it. Sleep is crucial, and your phone is very likely diminishing the quality of yours.

Phones pollute sleep in various ways:

·?????? Blue light emitted from screens disrupts melatonin production and throws off your sleeping patterns.

·?????? Phone use postpones bedtime and thus reduces sleep duration.

·?????? Scrolling through feeds stimulates your brain and makes it harder to fall asleep. Even knowing your phone is right there on your nightstand waiting to be checked plays a factor!

#4 Mind your attention

The tech world is constantly battling for one precious commodity: your attention.

Apps and notifications, images and pings, such a barrage of stimulus is bound to wreak havoc on your ability to pay focused attention—and it has. Indeed, a quick Google search will offer dozens of articles decrying our ever-shortening attention spans.

The good news? You’re more than capable of reclaiming your attention. It just takes a little willpower!

Your ability to pay attention is like any other skill: it gets better the more you practice it. As such, we recommend a daily meditation habit, as this is one of the best ways to flex those mind muscles.

Other techniques are helpful, too, though. For example, when it comes to productivity, the Pomodoro technique has been proven to work wonders.

Here’s how it works:

·?????? Pick a task and set a timer for 25 minutes

·?????? Work on the task as engaged as possible

·?????? Once the timer rings, take a short break (5 to 10 minutes)

·?????? When the break’s over, work for another 25-minute session

·?????? Every four sessions, take a longer break (20 to 30 minutes)

·?????? Repeat as needed

By utilizing the Pomodoro technique, you’ll be able to practice your attention skills while also minimizing mental fatigue. You should notice an increased ability to focus on your tasks over time. Once this happens, feel free to increase the length of working sessions to achieve even better results.

#5 Tech and sedentarism

It’s not rocket science. When interacting with tech, you’re usually in a sedentary state. So, the more we interact with tech on a daily basis, the more sedentary we become.

This is a big problem. Human beings aren’t meant to be sitting around all day. That’s not how we evolved.

Regularly sitting down for prolonged periods of time can lead to some troubling health concerns:

·?????? Obesity

·?????? Cardiovascular problems

·?????? Muscle weakness

·?????? Metabolic issues

·?????? Back and neck pain

In the modern world, there’s an unwillingness to face this problem because it’s a nasty little reminder of how progress isn’t a straight line. In fact, progress is messy. Tech improves our lives in countless ways but then undercuts us in others. Two steps forward, one step back.

Thankfully, the best way to deal with this problem is simple: move!

And while regular exercise is quite important, one must also find ways to reduce sedentarism throughout the working day.

Here are some tips:

·?????? Active commuting—consider biking or walking to work

·?????? Walk and talk—if possible, use earbuds to take your calls and video conferences while walking around

·?????? Micro breaks—take short breaks every hour to rest your eyes and stretch

·?????? Standing desk—this is a great way to avoid long periods of sitting

·?????? Ergonomic workplace—optimize your workplace to support your comfort and posture

Don’t choose tech over your health

As our connection to technology deepens, so too should our commitment to healthy tech practices.

The ideal future will not come about by placing the value of tech above all else. Quite the contrary. It’ll depend on our ability to strike a harmonious and responsible balance with tech that doesn’t downplay the importance of our health and allows us to thrive both physically and mentally.

So, don’t choose tech over your health. Find balance, set boundaries, and reclaim the power to lead a healthier, more fulfilling life in our tech-driven world.