The other day I walked down into my basement and the light went on. I didn’t flip the switch or even tell Alexa to turn it on (I have Amazon Alexa and it is hooked up to a smart outlet). Apparently, I had mistakenly turned on an Alexa routine where it turns on the light whenever someone enters the room. (Did you know that Alexa has infrared sensing abilities?) Although that can be very helpful, it also scared me. I felt like I was in some Orwellenian parallel universe. It left me asking, “how much technology is too much?”

We are in a golden age of technology. Cell phones are everywhere. Cars are almost entirely run by computers. We have “smart” homes and TV’s. Virtual reality will likely become functional in the next ten years. It is truly an inspirational time to be alive. But with that technology comes some challenges. Such as too much screen time. A lack of privacy. We also must be aware of dependency issues and the relentless psychological beat down of social media. It is clear that technology can lead to significant problems, but it isnt going away and we dont really want it to. But we need to learn to deal with it before it drives us nuts. Here are some tips to manage the oversaturation of technology in our lives.

Turn Off Notifications

Almost every app on your phone or tablet has the option for notifications. And they will pop up constantly if you don’t turn them off. Although they can be very convenient, they are persistently trying to get our attention and distract us from anything else we need to do. And let’s face it, a lot of these notifications are unnecessary. Do you really need to know that Pokemon Go has an update? Instead, take 10 minutes and review which apps actually have notifications that you need and turn the rest off. You may find you all of the sudden have more time for important things and your mind is not moving at a million miles a minute.

No Technology In Bed

As I have mentioned numerous times, sleep is paramount to good mental and physical health. And your bed is your sleep sanctuary. As such, it needs to be kept free from distractions. Technology can impede sleep in multiple ways. First, looking at screens right before bed slows melatonin production and prevents you from getting a good night’s rest. Plus, social media, games, and surfing the internet are very stimulating and put off the desire to sleep. Not to mention that calls and notifications can wake you up in the middle of a sleep cycle. Finally, the very temptation of having your phone or computer or gaming system nearby is enough to keep you from resting. It is best to make your bedroom a screen free zone (This is especially important for teens and tweens). At the very least, put your phones on “do not disturb” to help get a fulfilling night’s sleep.

Be Present

You know what happens when you are with your friends or family and you are constantly paying attention to your phone, tablet, or laptop? They feel like you don’t care about them. Our society is becoming increasingly isolated due to technology. People spend all their time on their phones instead of interacting with each other. Not only does that hurt our ability to socialize, it minimizes our quality time with loved ones. Even videoconferencing software, such as Zoom and Skype, which has helped us stay connected during the pandemic, leads us to avoid in-person contact.

So, what is the answer? Make some time to be present everyday. Put away your phones for a few minutes and spend some quality time with your family. Really listen to what they are saying. Make sure they know that you are paying attention. Now that coronavirus case rates are going down and restrictions are easing, try to get together in-person. Feeling connected does not just happen, you need to work at it. Being present with someone is an integral first step.

Don’t Be A Social Media Voyeur

Social media can be a really positive force. It allows you to connect with more people than you could have ever imagined. Whether that is to promote your business or personal life, it can have a huge impact. Unfortunately, there is also a dark side to social media. For example, you can become a victim of harassment or develop depressive feelings because you constantly compare your life to others’ social media image.

You have a much better chance of receiving the positive effects of social media If you are an active participant. Use it to keep in touch with others or advance your cause, whether that be business or social policy. The people that are more likely to be hurt by social media are the voyeurs. They just sit back and watch. While that can be entertaining, they are not connecting with others or promoting their interests. They are looking at what everyone else is doing and feeling left behind. Almost everyone knows how it feels to see a “friend” on social media who looks blissfully happy. You can’t help but be envious. That happens to social media voyeurs all the time and it doesn’t feel good. If you are an active participant you write your own narrative rather than wishing you were living someone else’s life.

Find Nature

What is the opposite of technology? Nature. When you are feeling overwhelmed by smart homes and apps, nothing is a better antidote than to spend some time surrounded by trees, mountains, or water. Being in nature has a beneficial effect on both mind and body. And I’m not suggesting that you have to travel hours away to find green space. Almost every environment, even urban centers, has some sort of park. Yes, you may have to take a drive for a half hour to find nature but you can’t put a price on breathing fresh air.

Unplug

Unplugging from technology is not as easy as it looks. In some places, it is literally everywhere. Still, it is a good idea to to take a technology break every once in a while. It may not be reasonable to avoid technology for too long but it can be done. Remember, cell phones and apps didn’t even exist 30 years ago and we somehow survived.

Plan a time in advance when you are going to unplug for 60 minutes or more. Do it for as long as you feel like you can afford. Tell everyone that matters that you will be unavailable by text and e-mail for that period of time. Then plan some non-technology activities and enjoy!

Find Your Balance

Life is all about finding a balance that works. And technology is no exception. While it can be extremely helpful and we have become largely dependent upon it, technology can become overwhelming if left unchecked. So use it only for what you need, not just because it is the shiny new plaything. Make sure you find a time and place for a gadget-free zone every once in a while. Taking a break from technology can be calming, freeing and even stimulating. Don’t be afraid to give it a try.