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Many people describe feeling “always on”; they are answering emails late at night, scrolling through social media out of habit, or feeling restless without a screen nearby. It’s not just you; technology is designed to capture our attention and keep us hooked.
The good news is, even small changes can create a big difference in how grounded and present you feel. A few gentle ways to start:
- Set tech-free zones: Try keeping phones out of the bedroom or away from the dinner table to create space for rest and connection.
- Use timers or limits: A simple screen-time reminder can help bring awareness back when a quick scroll turns into an hour.
- Take mindful breaks: Step outside, stretch, or even pause for a few breaths before switching from one device to another.
- Replace, don’t just remove: Instead of just cutting out screen time, add in something you enjoy- a walk, a conversation, or even a quiet moment.
Boundaries with technology aren’t about being perfect, they’re about noticing where your energy is going and gently redirecting it back to what matters most. In therapy, I often help clients explore how their digital lives affect stress, sleep, focus, and relationships, and together we find sustainable ways to restore balance.
