The starting point
Define digital well-being by what your technology use helps or crowds out. The same amount of screen time can include work, friendship, study, or unwanted scrolling. A useful boundary responds to that purpose instead of treating every minute as equivalent.
Mindful Tech Use: Becoming Conscious of Habits
Mindful tech use is about paying attention to how, when, and why we use technology. This practice involves noticing your behaviors, questioning if they align with your goals, and adjusting as necessary. Practicing mindfulness with technology can reduce impulsive use, helping you make intentional choices about when to engage.
Try taking a “pause” before unlocking your phone. Ask yourself why you’re reaching for it and if it aligns with your intentions. If it’s out of habit rather than necessity, consider doing something else, like taking a deep breath, stretching, or jotting down a thought.
Establish a “digital sunset” to power down screens at least an hour before bed. Create a relaxing bedtime routine without screens for better rest and mental clarity.
Put the idea in context
Imagine an AI digital assistant that tracks your tech usage, suggesting breaks when it detects prolonged screen time or reminding you to stretch after sitting too long. These assistants could offer personalized insights, like identifying patterns in tech use and suggesting specific adjustments to improve well-being.
For instance, an assistant might observe that you tend to check social media first thing in the morning, then recommend a morning meditation instead. Or it might recognize an increase in screen time during late evenings and suggest winding down with an audiobook rather than a screen.
Sources & further reading
- NIST: Generative artificial intelligence risk profilenvlpubs.nist.gov