Mindful Tech: Being Present in a Digital World
We've all been there. You open YouTube for "just one more video before bed," and suddenly—boom—it's 45 minutes later. What happened? The problem is that, although we are physically there, online, we aren't mentally there. We need to be digitally mindful, which helps us to stay present in the moment and intentional about how long we use our tech.
What is digital mindfulness?
Well, it's being aware of how you use tech and how it affects you. This doesn't mean you need to toss your phone into the ocean—just that you should be more intentional with how you use it. Teens nowadays are the most connected generation, and the most overwhelmed generation as well.
Not sure if you're being digitally mindful?
These signs might sound familiar:
- You're mindlessly opening apps for no good reason
- You keep forgetting why you even unlocked your phone
- You're scrolling during dinner or conversations
- You're always feeling zoned out or emotionally drained afterward
Try these habits to be more digitally mindful:
The "Pause and Ask" trick:
- Before you open an app, pause and ask: "Why?"
Tech Check-ins
- 5 minutes daily before going to bed: How did your screen time make you feel today?
Digital Boundaries
- No phones at meals
- No screens 30 minutes before bed
- Limit your scrolling with timers
20-20-20 Rule
- Every 20 min, look 20 feet away for 20 seconds
Use apps to help, not trap
- Screen Time, Forest, Flipd are all good apps to help you manage your screen time
According to the Common Sense Media, in 2023, teens averaged 7–9 hours of non-school screen time per day. The American Psychological Association also reports that higher screen time is linked with increased anxiety and sleep issues.
All in all, tech is part of our lives — mindfulness is about using it with purpose. Remember, it's not about being perfect—it's about being present. Try just one habit from this list this week, and see how it changes your relationship with tech. You've got this.