Phones and tablets have become our constant companions, connecting us to friends, information and an endless supply of The Voice’s next auditionee’s! It’s hard to resist the pull of the digital realm as we find ourselves mindlessly scrolling, multitasking, and losing precious hours to the virtual vortex.

So, how can you claim a bit of sanity and embrace digital wellbeing? Here’s a few tips to help find a smidge of balance in this ever increasingly connected world.  

Phone Features for Digital Wellbeing:

1.     Screen Time Monitoring:

• Set boundaries by monitoring and limiting your daily screen time. 
• Use the data to see which apps and activities are taking up most of your time and use this to make conscious decisions about how long you’re spending and want to spend on your gadget.

2.     App Usage Limits: 

• Define time limits for specific apps to help manage getting lost in the ‘virtual vortex’.
• Prioritise essential apps and tasks while limiting the mindless scrolling on social media or gaming.

3.     Notifications Management:

• Take control of your notifications and avoid constant interruptions by customising notification settings to prioritise important alerts and mute non-essential ones.

4.     Do Not Disturb Mode:

• Use this mode during specific times, such as meetings or bedtime, to minimise distractions.
• Allow yourself uninterrupted focus or quality sleep without being bombarded by notifications.

Mindfulness and Mindful Gadget Usage:

1.     Be Present:

• Pause and take a breath before mindlessly reaching for your phone.
• Switch the phone or put it to one side, out of reach, to fully engage in the task at hand, whether it's a conversation, work, or leisure activity. 

2.     Set Boundaries: 

• Create designated tech-free zones or times in your daily routine.
• And – a big one - resist the urge to pick up your phone when you’re with others in a social setting – even if others pick up theirs. 

3.     Intentional Usage: 

• Before picking up your phone, ask yourself if what you’re about to do is in your priority list!
• Use your smartphone for meaningful tasks rather than the distraction of aimless scrolling.

Digital Detoxing & Unplugging:

1.     Schedule Tech-Free Periods:

• Dedicate specific hours or days to unplug from your smartphone.
• Engage in other activities, such as reading, cycling, or other hobbies. You can even use your phone to learn something new, a language or making music, perhaps.  

2.     Engage in ‘Offline’ Activities: 

• Rediscover the physical world beyond your screen … like painting, gardening, playing an instrument, or cooking.
• Spend time with family and friends, arrange an outdoor adventure, or a daytrip out on bikes, the cinema or a summertime BBQ.

3.     Disconnect Before Bed: 

• Set a tech-free bedtime routine to promote quality sleep. Not only does scrolling through social media, messaging or gaming keep your mind active, the ‘blue light’ from your phone mimics daylight and keeps you awake.
• Engage in more relaxing activities like reading, meditation, or watching a ‘non-stressful!’ TV programme. 

Integrating Digital Wellbeing Into Your Routine:

1.     Goal-Setting:

• Set specific goals for your smartphone usage, such as limiting social media time or reducing overall screen time. And keep track of your progress.

2.     Create Tech-Free Zones:

• Designate certain areas or times in your home where smartphones are off-limits.
• Create spaces in the home that are ‘tech-free’ zones, dedicated to conversations, family time, or just relaxing with your thoughts.

3.     Tech-Free Timeouts: 

• Establish dedicated periods each day where you consciously disconnect from your smartphone and use this time to engage in other activities that feed your mind, body, and soul.

4.     Real-Life Connections:

• Prioritise face-to-face interactions with friends and family.
• Engage in conversations, plan outings, and create memories.

Finding balance doesn't mean completely abandoning our phones and tablets – and why would it, they add so much value to our daily lives. Instead, it's about establishing healthy habits and being mindful of how much we use them – as minutes turn into hours very quickly. 

So, the next time you reach for your phone, take a moment to ask yourself, ‘Is this adding value or is it a distraction?’. Your smartphone can be your ally rather than your captor. So, with conscious and mindful little actions, you can create a better balance and a more ‘healthy’ relationship with the digital world.