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managing use of technology



by Elite Alex

photo credit resilient digital africa 

Technology has taken incredible leaps forward recently, providing us with countless sources of information, entertainment, and communication. From playing music from our refrigerators to constantly connecting with friends and family, we seamlessly integrate multiple devices into our daily lives. However, this pervasive presence can lead to unhealthy habits if not managed properly.

Optimize your workspace for comfort and health.

Your workspace can significantly impact your physical well-being, especially if you spend long hours on your devices. Here are a few adjustments to consider:

Ergonomic Chair: Invest in an ergonomic chair that supports your lower back, encourages good posture, and reduces the risk of back pain.

Mousepad with Wrist Support: This can help prevent strain and carpal tunnel syndrome.

Screen Brightness: Adjust your screen brightness to match your environment and reduce eye strain.

Prioritize taking regular breaks.

Prolonged screen time can lead to eye strain, headaches, and posture problems, negatively impacting your overall health. Studies have shown that excessive screen time is linked to an increased risk of eye-related issues and musculoskeletal problems. Take action to lessen the effects.

Stand Up and Stretch: Set a timer to remind yourself to look away from the screen and stretch every 30 minutes.

20-20-20 Rule: Every 20 minutes, look at something 20 feet away for at least 20 seconds to reduce eye strain.

watching tv


Turn off screens before bed to reduce exposure to blue light, which can disrupt your sleep patterns and affect the quality of your rest.

The blue light emitted by screens can interfere with your sleep patterns. Make it a habit to turn off all screens at least an hour before you go to bed. This will help your body wind down and prepare for restful sleep.

Alternate Activities

Balance your tech use by alternating between activities that involve technology, such as talking to a friend or reading a book, and those that don’t, like outdoor activities or engaging in a hobby. Some ideas include:

Talking to a Friend: Have a face-to-face conversation or make a phone call.

Reading a Book: If you opt for an eBook, use a device with an anti-glare screen to avoid eye strain.

Outdoor Activities: Spend time outside to refresh your mind and body.

phone and charger picture

Establish specific time blocks for using your devices by creating a schedule that designates hours for work tasks, leisure activities, and relaxation to maintain a healthy balance in your daily routine.

Constantly checking your phone or other devices can disrupt your focus and productivity. To combat this:

Scheduled Check-Ins: Silence your phone and set specific times to check it. Start with every 15 minutes and gradually increase to once every half hour or hour.

Do Not Disturb Mode: Use this feature during work hours or while engaging in non-tech activities to minimize distractions.

By implementing these adjustments and cultivating healthier tech habits, you can enhance your well-being and fully embrace the advantages of technology. Strive to find a harmony that empowers you to excel in both your digital and real-world pursuits.

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