mindful technology: practical tips to use your phone without going bananas

I’ve noticed that so much on social media talks about the negative effects of technology, comparing it to our not-so-distant offline past. We’ve heard about decreasing attention spans, artificial connections, information overload, being available 24/7, comparing our bodies to impossible standards—you name it. 🤯

But we can’t turn the clock back no matter how much we’d like to.  Neither social media, nor AI are going anywhere and I think it’s just time to refocus our energy on how we can use it to our advantage. 

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Today I’ll paint the picture of the modern “dynamic brain,” and then share my four simple techniques for mindful technology use (tried and tested irl 😛.)

in my “dynamic brain” era

Technology, especially social media, trains our brains to run at an intense speed. That hectic temp inadvertently spills into the way we go about our day-to-day. How many times have you had a snack while on a work call, while browsing Instagram, and keeping an eye on your email? 👀

It’s not just that we’re doing more; the setting itself is more energy-demanding. 🔋 Screens pull us into a rich visual reality, which uses our imagination, and imagination uses a lot of brain power. Plus, there is a lot of multitasking and information to process. 

Compare these two 30-minute blocks:

1.  Scrolling through TikTok: ever-changing short reels, where rich and dynamic sounds and visuals change every 2-3 seconds.

2. Reading a book:. visually light, quiet space.

In the first, the brain is flipping like an acrobat. It multitasks and changes context every 2-3 seconds. And that’s before you factor in blue light. 🤓

In the second, the pace is far more manageable. Even if the book is heavy on information, we can take it in at our own pace, as there are no harsh visual stimuli (the pages look the same). We’re mainly engaging the visual sense, whilst the others get to rest. 😴

If TikTok’s pace becomes habitual, the brain will get used to this way of functioning and find the “normal” pace boring. But if we consciously allow ourselves to slow back down— both online and offline —things might change for the better. 

So, aye, too much screen time overloads our cognitive resources, leaving us feeling even more drained. Most of the other negatives we’ve heard about? They are pretty much true.

But,hey…

Awareness is always the first step.

mindfulness & technology

Now it’s time to shift the focus, to invite the good (tech has loads of that!) and ask how we can use it more mindfully as a facilitator rather than an inhibitor.

These are the techniques I use, especially for mindful social media use.

1.reading my body cues & feelings

I stay aware of how my body feels when I’m on a screen. I read my cues to know when enough is enough. After a full day online, I need to feel the real world: my eyes ache, my head feels tight, and every cell in my body resists looking at another pixel.

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If I need a real connection and no one is close by, I’d phone a friend or send a voice note. Sometimes I’ll go for a walk just to be around real people.

I sense info overload too, especially on topics such as psychology, which are prevalent in my day-to-day. When it becomes too much, my whole body just wants to stop; my brain refuses to “soak in” another inspirational quote or psychological reflection. ✋

Equally, when I start comparing myself and I feel like it doesn’t affect me well, I just switch it off, sometimes unfollow triggering profiles. I’m here for fun, relaxation, and useful info; no need to keep things that pile on stress when I can’t handle it. That isn’t to say that I only watch things that confirm my point of view or world events that are devastating (I mean, look at what’s happening in the world right now), but it’s all in the dose. And sometimes, enough is enough. Sometimes I want to have more fun, other times I have capacity for longer-form content. The point is: I pick, I feel, I set the boundary.

This is especially the case with news. I want to stay informed, so I follow updates from official media outlets. But there is a fine line between being informed and being constantly bombarded and fearmongered.

There has been an increase in “headline anxiety” and “doomscrolling”, especially among younger generations. To alleviate it, psychologists advise dietary media restriction: control and curate your media intake, choose a few causes that are important to you, and take real, actionable steps. 

2. let go of the blame mindset

Shaming or scaring myself out of screen time only made things worse, so I’m learning to trust myself and set healthy boundaries. I allow a wee scroll; when it stops feeling fun and starts feeling compulsive, I stop. If I go overboard, I just remind myself to take better care next time.

With time, I got a lot better at sensing when a scroll turns compulsive. . I know it’s time to put the phone away when I start feeling forcefully “sucked into” it, as if someone has taken my agency.

Another great trick is leaving my phone in the other room 🎩:

• Work mornings (deep-focus block) – My job is already screen-heavy, and the phone doubles down on the drain. If I go for it when I need a break, I end up even more brain-fried. Instead, I try to take my breaks by tidying the flat or, when my eyes get very sore, listening to a few good bangers with my eyes closed.

• Evenings – So I can eat in peace and actually watch what I’m watching without the urge to check.

• Weekends – I’d rather spend my mornings reading or watching something cozy, taking long walks, or polishing my nails (currently learning how to do my own gel polish!)  The more real-life and sense-activating the activity, the better.

3.being aware of the underlying needs

When I reach for my phone, I ask: What do I actually need? I.e. What’s the underlying need, and is there a real-life way to satisfy it?

The top 4 for me are:

entertainment

I love fun reels, and when the good old “blame mindset” creeps in, I remind myself that there’s no need: I’m having fun and that’s okay. Once I feel it’s too much, I just stop.

Sometimes I enjoy window e-shopping and picturing myself in new outfits.  Usually I don’t buy anything, but I love the browse. I loveee my Pinterest fashion boards, I’ve been curating them for more than 10 years now!

Real Life Swap: I tidy up my wardrobe and try on different outfit ideas. 

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social connection 

When I feel a tad bit lonely, I message a friend or send a casual reel. I’ll browse through my stories to see what people are up to.

Real Life Swap: If I can’t meet someone in person, I make voice calls or send voice notes. My eyes rest, and I still feel less isolated.

creative expression

I genuinely enjoy putting together cool photo dumps or fun and random stories to share with my friends. But if I catch myself overthinking it, if it feels too much, I pause and check in with myself. 

Real Life Swap: I’ve recently started doing my own gel nails, and love getting creative with that (ultimate goal: Dua Lipa’s nail artist!) 

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@dualipa /Instagram - I mean c'mon! 🥹

space & rest 

Ever use your phone to set a boundary when you’re exhausted at a social event or a tedious family gathering? Or after working for hours on your laptop, then pulling out your phone “to rest”? The paradox is, the screen just tires the brain even more.

Real Life Swap: I just sit/stand quietly and do a mindfulness exercise that activates my senses (e.g. observe around, listen to ambient noises, etc.) If you want something more detailed, the popular 5–4–3–2–1 grounding exercise is very useful, where you can name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, 1 you can taste. 

4. practising gratitude

I’m grateful that tech lets me keep in touch with friends across the world, learn new things, stay updated on current events, see glimpses into others’ lives, and share my own story. Like everything else in life, it’s not all bad, and it’s not going anywhere, so we might as well also look at the bright side!

Hope you enjoy these :) 

PS: If you’re into mindfulness and want to have it in your space, check out my mindfulness collection below:

Coffee Poster for Mindfulness	Dance Poster for Mindfulness	Love Poster for Mindfulness
	Mindfulness Phone Wallpapers

Resources

American Psychological Association, Speaking of Psychology: The dark side of screen time, with Adam Alter, PhD - really recommend watching this one! Even though the resource is from 2017, it still holds; Dr Alter talks about why we’re so hooked to our phones, the importance of real life communication, and how to establish healthy boundaries;

American Psychological Association, Media overload is hurting our mental health. Here are ways to manage headline stress

Citizens Specialty Hospital, Impact of Screen Time on Brain Function in Children and Adults

BHP Blog, 5-4-3-2-1 Coping Technique for Anxiety