Enhance your technology bond for a healthier bond: Embrace these research-based suggestions
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Getting a grip on technology and forming a healthier relationship with it is paramount in today's digital age, as our devices have crept into almost every aspect of our lives. As connectivity becomes more pervasive, the potential risks on our minds and bodies grow.
Don't fret – you can cultivate a approach to technology that's advantageous, rather than detrimental to your wellbeing. With minor tweaks in your device usage and easy changes to your daily routine, you've got the power to call the shots over your devices, without them being the puppet master.
From reorganizing your home screen to flipping your morning routine, we've tapped into the minds of experts to share their wisdom and compiled a list of ways to enhance your technology usage for the better. Give these tips a go, and you're bound to find inspiration...
Expert-backed ways to have a healthier relationship with your tech
Turn switcheroo
"Use your technology as an opportunity for self-discovery," says Nicola Noel, a psychiatric nurse, mindset coach, and founder of Brainworks Therapy. "Give voice notes a try instead of bottle up your thoughts or record short videos talking through your feelings. You're literally rewiring your brain when you use technology for self-processing instead of self-flagellation. It's digital therapy, without the performance pressure."
Snoop around
"Your tech habits are giving you away," asserts Nicola Noel, a mindset coach. "That 3pm scroll through chaos-filled accounts? Not random. The urge to check your ex's posts? A red flag from your nervous system. Rather than shaming the habit, decode the craving. Make every tech trigger a self-inquiry question: 'what am I truly needing right now?'
"Spoiler alert: It's not more content, it's connection with yourself."
Clean house on social media
"Your feed ought to be a sanctuary, not a stressor," urges Nicola Noel, a mindset coach. "If your daily scroll leaves you feeling like you're on a rollercoaster, then unfollow, mute, delete. Craft your content like your self-care depends on it because it does.
"If it doesn't inspire, educate, or empower, it's digital clutter pretending to be connection."
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Draw the line
"You don't need to be on call 24/7," insists Nicola Noel. "Insert tech boundaries like a boss. No more sleeping with your phone under your pillow – it's not your therapist, it's a dopamine dealer.
"Create screen-free rituals, reclaim your mornings, and remember: your brain is wired for rest, not relentless refreshes."
Wind down
"One of the most crucial opportunities to build a good relationship with technology is at bedtime," notes Dr. Ellie Cannon, a GP at Olive Health. "Setting boundaries for yourself around evening phone use is vital for a good night's sleep – blue rays from phones reduce your body's natural melatonin production, so avoiding all screens in the hours before bed can only help improve your sleep."
Get moving
"Part of the problem with phone use is what you're foregoing when you're engrossed in your device – and one thing many people miss is movement," says Dr. Cannon.
"Try and use technology to boost exercise, not hinder it. Consider setting reminders positively, but avoid becoming overly reliant on step counters or fitness trackers for validation."
Log off
"Social media comparison can affect mental well-being, particularly for women who may face unrealistic beauty or lifestyle standards online," shares Dr. Cannon.
"Regularly audit your social feeds and unfollow accounts that persistently make you feel inadequate or anxious. It's incredibly healthy to opt out of those feeds that don't serve you."
Take breaks
"Many women don't realize that headaches, neck pain, dry eyes, and disrupted sleep patterns can stem directly from excessive screen time," warns Dr. Cannon. "Practice mindfulness and observe your body's signals. Take regular breaks using the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds."
Create tech-free zones
"I suggest making tech-free zones in the home," says Penny Weston, a wellness expert. "For example, keep phones out of the bedroom and use a traditional alarm clock instead – and avoid using screens at the dining table. These small boundaries help you stay present and more connected to the moment, whether that's your food, thoughts, or the people around you."
Start anew
"Try a morning routine sans screens," suggests wellness expert Penny Weston. "Starting the day without immediately reaching for your phone can drastically alter your energy – I like to begin my mornings with a few deep breaths, a short meditation, or a walk in nature.
"Give yourself that silent space to connect inwardly before diving into the noise of your device. It can make a significant impact on your mindset."
Empower yourself
"Utilize your settings thoughtfully," advises wellness expert Penny Weston. "Turn off unnecessary notifications, as we often underestimate how distracting these constant pings can be.
"I also use 'Do Not Disturb' mode when I'm working or exercising, so I can stay concentrated without interruptions. Technology should complement your day, not dominate it."
Replace habits
"Swap evening scrolling for wind-down time – the former habit can sneak up on all of us," admits wellness expert, Penny Weston. "I encourage people to try replacing it with something calming like a warm bath, gentle stretching or journaling.
"I also adore a basic breathing exercise before bed. These habits help your mind unwind, which supports better sleep and a more restful night."
Aim high
"It's not about abandoning technology entirely; it's about using it with purpose," advises wellness expert Penny Weston. "Whether it's establishing a daily screen time limit or choosing to engage with content that lifts you up, being more mindful of your technology usage can have a profound impact on your mental well-being."
Be present
"A healthier relationship with your phone begins with presence," says Jo Irving, a holistic empowerment and transformation coach. "So many of us unconsciously reach for our phones on autopilot – not because we need them, but because we're craving connection, comfort, or an escape. The secret is to be curious without judgment.
Ask yourself: 'what am I truly seeking right now?' before picking up your device. Often it's rest, clarity, or reassurance."
Embrace the dull
"Make your phone unappealing again," says transformation coach Jo Irving. Essentially, personalize your phone so that it is less enticing to pick up.
"Remove all social apps from your home screen and log out of them. The less instant access you have, the more you'll reach for real connection, real rest, and real life."
Flexibility is key
"Rather than inflexible rules, create a flexible menu of tech boundaries," suggests transformation coach Jo Irving.
"For instance, in the morning, you could keep your phone off until journaling, tea, or movement. Or, in the evenings, it's no phone an hour before bed, replaced by reading, a bath, or music. Maybe on Sundays, it's about staying offline until after lunch. This approach feels more supporting than restrictive."
Seize control
"Reclaim your authority with your calendar," advises transformation coach Jo Irving. "If your phone is full of 'shoulds' and 'alerts,' you're reacting all day long.
"Build dedicated time for joy, rest, and creativity – even screen-free strolls – into your calendar. Don't organize your life around appointments."
Define your goal
"Before launching into change, take a moment to figure out why you want a healthier relationship with your technology," says research psychologist Dr. Emma Palmer-Cooper. "Defining your goal clearly can provide direction, a strategy, and improve your motivation.
"Ask yourself: is this a long- or short-term goal? Your overall aim might be to 'stop checking emails after work,' and a helpful short-term step could be setting a 10-minute timeframe for emails, then putting your phone away for the evening."
Stay positive
"When setting goals, try to frame them as something you want to move towards rather than something you're trying to avoid," suggests Dr. Palmer-Cooper. "Research indicates that goals based on positive outcomes, rather than avoiding negatives, are more likely to enhance your well-being and boost motivation."
Get specific
"A vague goal like 'spend less time on my phone' is challenging to stick to – instead, be specific with an intention like 'put my phone in another room for 10 minutes after dinner,'" recommends Dr. Palmer-Cooper. "This way, you'll be able to measure your progress and experience a sense of achievement as you stick to your goal. Increasing your tech-free time to 20 or 30 minutes gradually builds the habit over time, and demonstrates how far you've come."
Visualize progress
"A simple yet effective method to remain on track is to use mental imagery," reveals Dr. Palmer-Cooper. "This means envisioning yourself in the future, and the possibilities available to you as you work on and achieve your goals.
"Picture the steps you took to get there, what decisions you made, which challenges you overcame, and how you'll feel when you've accomplished them. This mindset helps foster belief in yourself and sustains motivation."
Keep it practical
"A goal like 'spend more time on activities I enjoy' sounds delightful, but what does that actually look like?" points out Dr. Palmer-Cooper. "Start small: even just 10 minutes dedicated to your passions can lead to significant changes in your well-being, and build long-term habits around your technology use.
Consistency is vital. Choose behaviors that you are aware are manageable regularly, as they are more likely to lead to long-term success."
Track diligently
"Health tracking is more popular than ever before, regardless of whether it's for understanding your cycle, supporting a health objective, or simply staying more in touch with your body," notes Dr. Cornelia Hainer, head of science at Clue.
"Sometimes it feels empowering, but other times it can cause questions or uncertainty. What matters most is how you feel – a healthy relationship with your data means checking in with your emotions, not just your numbers."
Posture is crucial
"Many people are storing up a lifetime of neck and back pain because of poor posture, which is directly linked to extended use of technology, such as tablets and phones," shares Michael Fatica, lead osteopath, and co-founder of Back In Shape.
"Limit your time spent on devices, always holding them at eye level – never looking down – and don't watch TV in bed with your head propped up. Always sit in an upright position and in a chair that provides proper support, from the lower back upwards."
Get limber
"Focus on essential exercises to help restore your spine's natural curve," says Fatica. "For example, lie straight across the bed on your stomach with your armpits lined up with the edge of the bed, arms dangling down. Then use your upper arms against the side of the bed to gently stretch your lower back for approximately 20 seconds.
"This stretch is particularly effective for decompressing your spine."
Curate your apps
"In this day and age, it's not realistic or practical for most of us to just simply toss technology aside – so try to engage with it more mindfully," says Alexa Blaze, clinical psychologist, director of Jigsaw Psychology, and development advisor at Blair.
"It might help to engage with apps designed to help us manage our mental health. Having these accessible and front-and-center when you unlock your phone can help establish the habit of engaging with them rather than less helpful apps."
Be aware
"Becoming aware of your relationship with technology is essential for having a healthier one," explains Claire Fitzsimmons, a certified emotions coach practitioner and founder of If Lost Start Here. "Ask yourself whether the technology in your life provides the feelings you are seeking. Do you actually feel happy when you've spent 30 minutes scrolling through updates? Do you feel more connected when you jump into social media, or the opposite?"
Prioritize offline
"If you discover that technology is not beneficial to you, seek out the feelings you're after offline," notes Claire Fitzsimmons, a certified emotions coach practitioner. "Make a list of the ways technology helps you regulate your emotions, and then experiment with what that might look like in the real world, such as meeting a friend for coffee, reading a book, or going for a walk.
"Healthier habits that might give you the emotions you're seeking."
Build your tolerance
"One feeling you might be seeking from your device is certainty," notes emotions coach practitioner, Claire Fitzsimmons. "The sensation of uncertainty may have become so intolerable that technology in your life offers an illusion of resolve and comfort.
"Constant access to answers through technology can give us the illusion – and comfort – of certainty and ease our fears and anxieties.
"One way to approach this is to build your tolerance for uncertainty. Embrace the open questions and unresolved situations that make up everyday life."
Resources for Support
- National Helplines If you're grappling with mental health issues or technology addiction, consider reaching out to national helplines such as SAMHSA's National Helpline for confidential support.
- Specialized Treatment Centers For issues like video game addiction, seek help from centers like reSTART, which offers comprehensive treatment for digital dependency.
By incorporating these suggestions and leveraging technology in a purposeful way, you can improve both your mental and physical well-being while cultivating a more harmonious relationship with technology.
- According to Nicola Noel, a psychiatric nurse, mindset coach, and founder of Brainworks Therapy, using technology for self-processing instead of self-flagellation can rewire your brain, offering a form of digital therapy.
- Nicola Noel, a mindset coach, claims that decoding tech habits can help manage their impact on your wellbeing, and making every tech trigger a self-inquiry question may reveal underlying needs.
- To craft a sanctuary out of your social media feed, Nicola Noel urges unfollowing, muting, or deleting accounts that leave you feeling stressed or disconnected.
- Dr. Ellie Cannon, a GP at Olive Health, recommends setting boundaries for evening phone use to improve sleep quality, as blue rays from phones can reduce melatonin production.
- Dr. Cannon advises integrating technology with exercise rather than replacing it, setting reminders positively, and avoiding overreliance on step counters or fitness trackers for validation.
- Dr. Cannon warns that social media comparison can affect mental well-being and suggests regularly auditing social feeds, unfollowing accounts that perpetuate feelings of inadequacy or anxiety.
- Regular screen breaks, using the 20-20-20 rule, can help prevent headaches, neck pain, dry eyes, and disrupted sleep patterns caused by excessive screen time, as Penny Weston, a wellness expert, suggests.
