It’s easy to get overwhelmed with constant notifications on your phone, social media pressures, and screen fatigue. All of this can take a toll on your mental health. Practicing mindful tech use can help you realign with what’s really important.

In this age of constant digital interaction, when everything is on our phones, from education to groceries to work and entertainment, it can become difficult to cut down on technology consumption.

Constant notifications, social media pressures, and screen fatigue can get overwhelming, taking a toll on your mental health. However, mindful use of technology can help balance the positives of technology with the need for mental wellness.

Here’s a guide to using technology in a way that supports and enhances mental health.

• Limit screen time

Excessive screen time, especially on social media, can lead to increased anxiety, stress, and negative self-perception, as also suggested by the American Psychological Association.

One of the best ways to support mental health with technology is to manage screen time intentionally. Set a daily screen time limit for social media or recreational apps and use a digital wellbeing app to remind yourself to take breaks from the screen periodically.

By setting limits, you can enjoy the benefits of tech without the constant drain on your mental resources.

• Curate positive social media feed

Social media can greatly impact our mental health. The National Alliance on Mental Illness discusses the importance of curating social media feeds to minimise exposure to negative content and its influence on mental health.

Unfollow or mute accounts that cause you stress, anxiety, or negative self-talk. Instead, choose accounts that offer educational, motivational, or uplifting content, and follow communities that support your interests and values. This can foster a healthier mental environment online.

Limit the time you spend on social media and prevent the urge to keep checking your feeds for updates.

• Mindfulness and meditation apps

Ironically, there are apps on your phone that can help you relax, meditate, and reflect. Mayo Clinic explains that apps like Calm and Headspace can support mental wellness by reducing stress. Start with just 5-10 minutes of meditation daily, especially in the morning or before bed, to help centre your thoughts and set a calm tone for the day.

• Technology for gratitude and journalling

The University of Rochester Medical Center recommends journalling for its mental health benefits. Regular journalling and gratitude practices can reduce stress, anxiety, and depressive symptoms.

Apps like Day One or Reflectly allow you to document daily experiences, thoughts, and moments of gratitude.

Write three things you’re grateful for each day or jot down a few sentences about your day to encourage a positive outlook. This can help process your emotions and also lead to positive thinking.

• Digital detox

Shutting down technology a few times a day, for a few minutes at a time, like when you’re eating dinner or during weekly no-screen evenings can help you reconnect with yourself and your loved ones. An article in Forbes highlights the benefits of digital detox practices for mental health, including stress reduction and improved focus.

Start small, and gradually increase the time spent away from screens. Use this time for activities that bring you joy or relaxation, like reading a book, cooking, or taking a walk outside.

• Leverage mental health support apps and resources

There are several apps, like BetterHelp or Talkspace, that offer mental health resources, including therapy, support groups, and educational tools. These resources make mental health support more accessible and are available within the privacy of your home.

Before choosing the best app for you, check with licensed professionals or read reviews to ensure you’re using a credible resource. Consider blending in-person and digital support for more effective support.

• Track your mood and energy levels

Technology can also help you stay in tune with how you’re feeling. Understanding your mental and emotional patterns is essential for better managing your stress or anxiety.

You can log your mood, energy, and activities through mood-tracking apps like Moodfit or Daylio. This will help you see patterns over time and recognize what affects your mental state.

• Create tech-free zones at home

In order to be fully present for yourself and loved ones, its important to put your phone down from time to time. Harvard Health recommends establishing screen-free zones in the home to enhance mental health and strengthen family relationships.

Pick spaces where you’ll avoid screens altogether. For example, avoid using devices in the bedroom to create a more restful environment or at the dinner table to encourage family conversation.

• Utilise reminders to take breaks

Whether you work or study from home, it’s essential to take breaks throughout the day to give your mind a break from screens and refresh your focus. The Pomodoro technique, where you work for 25 minutes and then take a 5-minute break, can be particularly effective. Time Magazine highlights the benefits of this technique for improving focus and reducing digital fatigue, enhancing mental clarity.

Set a timer on your phone to remind yourself to take breaks. Use this time to stretch, breathe deeply, or look away from the screen, which helps reduce eye strain and improves focus.

Technology can be a powerful ally in managing mental health when used with purpose. By setting boundaries, exploring beneficial tools, and creating space for offline activities, you can create a digital environment that enhances well-being rather than detracting from it.