6 Tech Habits for a Healthier Brain
As our screens consume more of our attention, understanding the impact on brain health is crucial. According to Harvard Medical School, excessive screen time is linked to sleep disturbances and decreased cognitive function.
In this guide, we’ll cover mindful consumption, strategic tech breaks, embracing digital detox, and so much more. It's not just about unplugging but optimizing your digital experience.
1. Understanding the Impact
Let's face it — we're immersed in technology for the majority of our days. According to Statista, 96% of Americans (aged 18 to 29 years) own a smartphone and adults spend an average of 3-4 hours per day on their phones alone. This statistic is particularly interesting because it fails to acknowledge the fact that we also use computers and televisions.
This amount of exposure leads to impactful side effects. Those include:
Digital Eye Strain
Prolonged use of digital devices can lead to eye strain. This is characterized by symptoms of eye fatigue, dryness, blurred vision and headaches.
Studies, like one published in the National Library of Medicine, reveal a direct link between screen time and digital eye strain or general Computer Vision Syndrome, impacting brain performance and overall cognitive function.
Sleep Disruption
Exposure to blue light emitted by screens, particularly before bedtime, can interfere with the body’s production of melatonin - a hormone that regulates sleep.
Cognitive Impact & Performance
Some studies suggest that excessive screen time leads to cognitive changes such as attention deficits, decreased memory performance, and alterations in brain structure/connectivity.
Constantly shuffling between various digital tasks may also lead to reduced efficiency, performance, and overall multitasking challenges.
Reduced Physical Activity
Excessive screen time contributes to sedentary behaviors, reducing the amount of time individuals spend engaging in physical activities or immersing themselves in nature.
Addiction-Like Behaviors & Mental Health Concerns
The constant use of smartphones, social media, and other digital platforms may contribute to behaviors reminiscent of addiction. Particularly in the context of social media use, it can trigger reward pathways in the brain leading to compulsive behaviors.
Social media use has also been studied for its impact on overall mental well-being. Some studies suggest a link between anxiety and depression in individuals who engage in social media.
Our tech usage demands a strategic approach. Mindful consumption practices can help us find a balance between productivity and optimal health.
2. The Power of Mindful Consumption
When we’re fully immersed in the tech of digital content, it's easy to lose ourselves. Your brain, much like your audience, craves quality over quantity. Research from Psych Central underscores the negative effects of information overload on cognitive function.
As a simple starting point, you can engage in education podcasts during your daily commute. In other words - swap your TikTok scrolling at lunch for reading an article instead. By opting for informative discussions over mindless scrolling, you stimulate cognitive activity.
This intentional choice fosters continuous learning, enhances memory, and encourages critical thinking.
3. Strategic Tech Breaks
In a world buzzing with notifications and endless digital demands, taking breaks seems counterintuitive. However, this research found that short breaks during screen-intensive tasks enhance overall productivity and brain sharpness.
Strategic tech breaks are not about abandoning your devices; they're about enhancing your relationship with them. When you take a break, don’t stay in the office and chat with colleagues, go outside to reboot and come back with a clear mind.
Here’s the human brain after sitting quietly vs. after a 20-minute walk.
Here are five actionable tips to seamlessly integrate short breaks into your routine, ensuring optimal brain function and sustained focus:
Pomodoro Technique: Break work into intervals, like 25 minutes of focused work followed by a 5-minute break.
Stretch and Move: Incorporate brief exercises to boost blood flow and energy levels.
Nature Breaks: Step outside for a breath of fresh air, connecting with nature.
Mindful Breathing: Practice deep breathing exercises to calm the mind and increase focus.
Snack Breaks: Enjoy a nutrient-dense snack to refuel your body and mind, providing a quick energy boost.
4. Digital Detox Techniques
The term "digital detox" may evoke images of a complete disconnection, but it's more nuanced than that. A digital detox refers to a period of time where individuals intentionally reduce or eliminate their use of digital adeivces and online activities to reset their mental well-being and reduce negative side effects that come with the use of technology.
A study published in the Journal of Computer-Mediated Communication highlights the psychological benefits of a digital detox, including:
Reduced stress levels: Participants reported lower cortisol levels, indicating decreased stress after a digital detox.
Improved sleep quality: Disconnecting from digital devices led to better sleep by minimizing the stimulating effects of screens.
Enhanced interpersonal relationships: Participants redirected their focus from screens to face-to-face interactions, fostering meaningful connections.
Increased mindfulness: Digital detox resulted in individuals being more present in the moment, free from constant digital distractions.
Boost in overall well-being: Correlation between decreased screen time and an overall improvement in participants' well-being.
Heightened gratitude: Participants expressed increased appreciation for offline experiences, indicating a positive impact beyond the screen.
Digital detox empowers your brain by offering a customized reset. Setting realistic boundaries involves consciously limiting screen time, allowing your brain intervals of non-digital engagement. There are several types of digital detoxes, see examples below…
Complete Digital Detox/Digital Sabbatical
This involves a complete extended break from all digital devices and online activities.
Twice a year, Bill Gates partakes in what he calls a “Think Week” where he eliminates all interruptions and distractions and takes time to think and be in nature. Read more about the think week on Medium.
Social Media, App & Notification Detox
This focuses on specifically reducing or eliminating social media use or setting specific time limits to break the habit of constant scrolling.
Turning off non-essential notifications on smartphones can reduce interruptions, and distractions and even help you experience less stress during the day.
The process of limiting or putting time limits on certain apps/digital platforms can be referred to as a “digital diet”
Screen Free Evenings or Weekends
Setting a designated time to be screen-free during the week or weekends can help you reset relax and reevaluate your relationship with technology.
Tech-Free Retreats
There are designated retreats all around the world for digital detoxs. You engage in activities such as nature walks, mindfulness practices and face-to-face interactions.
Information Detox
With overconsumption can come information overload. Information detox involves limiting exposure to news, emails and other information sources that may cause you stress and anxiety. This strategy aims to create mental space allowing for clarity and peace.
Identifying digital triggers means recognizing sources of stress or distraction, enabling a targeted approach to reduce their impact. This personalized strategy provides your brain with a refreshing pause, allowing it to recharge.
By incorporating digital detox into your routine, you ensure your brain operates at its peak potential, optimizing cognitive functions and maintaining overall mental well-being.
5. Incorporating Brain-Boosting Apps and Tools
Brain-training apps can lead to significant improvements in memory and attention. Some recommended brain-boosting apps and tools to help you optimize your mental toolkit are:
Lumosity: This app offers personalized brain training exercises targeting memory, attention, and problem-solving, enhancing overall cognitive function.
Headspace: Known for meditation and mindfulness, Headspace reduces stress and fosters a calm mind, positively impacting focus and decision-making.
Brain.fm: Using AI-generated music, Brain.fm enhances focus, relaxation, and sleep, providing a tailored auditory experience to optimize brain function.
Elevate: With games targeting reading, writing, and math skills, Elevate sharpens cognitive abilities and boosts productivity.
Todoist: This task management app enhances productivity by organizing and prioritizing tasks, reducing cognitive load, and promoting a clear, focused mind for optimal brain function.
Freedom: Use freedom to manage their screen time and live happier, healthier and more productive lives.
AppBlock: This is a mobile application that lets you block annoying apps and websites to bring down screen time and help you focus on more important things.
In addition to the apps, here are a few physical tools that we love to help with overall productivity and focused screen time.
Productivity Timer: These will help you time batch your day so you can prioritize and focus on important tasks, one item at a time.
Feel Good Productivity - Book by Ali Abdaal: This book is a great resource for finding your optimal creative
Productivity Planner: Stay on top of your daily tasks and goals with this 3-month planner
6. How to Build a Tech Routine that Improves Brain Function
Creating a sustainable tech routine is about being intentional with what you consume online. An Oxford Research report emphasizes the importance of habit formation in sustaining behavioral changes. Habit formation is essential for sustaining behavioral changes, especially concerning brain function. As habits become ingrained, they require less cognitive effort, allowing the brain to allocate energy to other essential tasks.
You can rewire your brain to create consistent habits and create neural pathways that reinforce positive behaviors, contributing to lasting changes. For example, when you implement daily exercise it becomes a habit. Over time, neural pathways strengthen, making exercise feel natural. This habit reinforces positive physical and mental health, showcasing how consistent habits contribute to lasting changes in behavior and well-being.
In pursuing a balanced life, cultivating habits that prioritize mental well-being, such as regular breaks, mindful consumption, and digital detox, ensures a sustained, harmonious relationship with technology.
Crafting a purposeful tech routine with intention helps you optimize productivity, and nurture sustained well-being. Here are four ways to do it:
Morning Rituals: Start with Purpose
Begin the day with clarity by avoiding immediate digital distractions. Instead, engage in a morning routine that prioritizes mindfulness and goal-setting.
Dedicate the first 60 minutes to a tech-free zone — perhaps journaling or meditation — to set a positive tone for the day. Use this time to outline priorities, ensuring your digital engagement aligns with overarching goals.
Leveraging a productivity planner is a great way to outline your goals for the day.
Strategic Digital Engagement: Navigating Work Tasks
Integrate intentional tech use during work hours. Implement the Pomodoro Technique, alternating focused work with short breaks, optimizing productivity.
Leverage productivity tools like Todoist or Asana for task management, streamlining responsibilities, and reducing cognitive load. Engage in purposeful communication, avoiding unnecessary emails or notifications that disrupt focus.
Purchase a productivity timer and set goals for yourself to complete tasks in a time-batch approach.
Afternoon Recharge: Balancing Tech and Rest
If you can’t get out into nature - allocate time for strategic tech breaks in the afternoon. Incorporate brain boosting apps, like lumosity, into your daily routine or do a meditation at the office for a quick mental clarity boost.
Going outside for a no-phone walk or to eat lunch can boost serotonin and help regulate your nervous system and spark creativity.
Engaging in an interesting podcast or reading an article instead of social media scrolling is another way to align your tech usage with professional growth.
Evening Wind-Down: Mindful Digital Detox
As evening approaches, initiate a mindful digital detox. Set a designated period to unplug, fostering relaxation and mental preparation for rest.
Avoid screens at least an hour before bedtime, opting for a calming routine, such as reading a business strategy book or exploring psychology literature.
This intentional wind-down aligns your tech routine with quality sleep, optimal brain function, and overall well-being.
Takeaway
In this journey towards a healthier brain amidst digital noise, we've explored mindful consumption, strategic tech breaks, digital detox techniques, and brain-boosting tools. By embracing a sustainable tech routine tailored to your needs, you'll foster cognitive well-being and unlock your full potential in a digital world.
Take these actionable steps, backed by research and real-world parallels, to navigate the digital landscape while ensuring your brain thrives. It's not about escaping technology but mastering its influence.
