Tech Slave? Or Tech Savvy?

​Our relationship with technology is becoming an important behavioral factor in our mental and physical health, just like our sleep habits, diet, physical activity, social connectivity and other behavior choices.  And like with most behaviors, moderation and manageability of our use of technology is recommended by an increasing wealth of research.  Just as medical research tells us that, for many people, one glass of wine or cup of coffee daily can have health benefits, moderate use of technology offers advantages and resources in our lives.  And too much use can be a detrimental influence to our sense of well-being and even our physical health.  
 The trick is to recognize our own particular vulnerabilities to any negative impact of technology in our lives and to identify strategies for managing our use so that it adds value rather than to allow technology to manage us. ​Here’s a good example--

—when we’re tired, not available to be actively engaged or feeling lonely, we might gravitate toward reading work emails or checking out the latest posts on Facebook, scrolling through “news” sites, taking a break with a video game or checking out an episode of the latest series everyone is talking about.  For most of us, these activities can last an infinite amount of time: new emails come in as we’re going through our inbox, emails require us to redirect attention to an article, website or other task, there are constant news updates to pursue or photo albums to view, we are too tantalized by the plot of a show to stop watching at the end of the episode, or there’s yet another level or prize or points to gain in the game—there is rarely a finite stopping or completion point.  And that’s just how technology is designed—to capture our attention and make us want to stay forever.  The combination of the lack of built-in “stopping cues” ( such as the end of a chapter or winning a board game) and 24-7 access to our technology means that the challenge is on us to turn off and disengage from technology and consciously redirect our attention and energy.
 How bad for us is Netflix binging or relentless Candy Crushing or instant messaging with Emoji and Bitmoji finesse?  When we engage in these activities obsessively and compulsively, replacing tasks that are more important, engaging, rejuvenating or healthy or when we experience the strain on our physical body and interference with healthier choices for sleep time, eating, spending and social interaction, then we should face the real downsides of letting technology have the upper hand.  Simple (but not easy!) strategies like technology-free zones or periods of the day can make a big difference.  Common choices are putting phones away at the dinner table, work meeting, during a movie or program and (obviously) while driving.  A 30-60 minute buffer between screen activity and bedtime and keeping your device out of the bedroom or at a minimum on Do Not Disturb are habits that significantly improve restful sleep.  Another effective strategy is to set goals for the amount of time you want to spend in an activity and use the timer on that smart device to keep you within the limits you set for yourself.
 Technology is meant to aid us, not own us.  With some mindfulness about the ways technology can impact us negatively, we can make choices to minimize the downsides and master the many benefits of a high tech life.