As the world becomes more connected and more people, businesses, and things are connected all the time, it’s become increasingly important to find ways to manage technology in order to reduce digital distractions.

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With so many different ways that we can be connected at any given moment in time, it’s easy for technology to take over our lives. This is especially true when you consider how much time most people spend on their phones every day.

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In fact, research has found that the average person spends nearly half of their daily time awake either looking at their phone or thinking about it. This might seem like a lot, but when you break it down into smaller chunks of time we spend on our phones, it becomes far more alarming.

## **What Is a Digital Distraction?**

A digital distraction is any non-essential technology use that takes your attention away from what you need to be doing at any given moment in time. Digital distractions can come in many forms, including:

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1. Spending too much time on social media platforms such as Facebook, Instagram, and Twitter

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2. Spending too much time on your phone texting, calling, and using other apps

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3. Spending too much time online shopping

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4. Browsing the internet for non-essential information

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Failing to complete necessary tasks because you’re too busy with other things. Basically, any time that you’re using technology for reasons other than it was designed or intended can be considered a digital distraction.

## **Why Is Managing Your Technology Important?**

When you have a solid plan in place that enables you to manage your technology and reduce distractions, you can get more done, be more productive, and avoid unnecessary stress.

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* You’ll be able to focus on what you need to be doing, without worrying about how you’re going to find time later to get it done.

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* You’ll be able to manage your time better, which will help you create the life that you want, regardless of your circumstances.

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* You’ll be able to avoid unnecessary stress, which can lead to feelings of happiness and ease.

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* You’ll be able to avoid feeling guilty about not completing necessary tasks.

## **How to Manage Your Technology and Reduce Distractions**

There are a number of ways that you can manage your technology in order to reduce distractions. Here are some tips and strategies.

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Create a technology plan - First and foremost, you need to create a technology plan. This can involve the following: -

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Decide the times of the day or night that you will use technology - Decide the amount of time that you will use each type of technology.

## **Turn Off Your Automatic Response Feature on Your Email**

You might be surprised at how often people forget to turn off the automatic response feature on their email. This can easily become a huge digital distraction, especially if you work with clients.

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So, remember to turn this off and turn it back on only when you need it. Be consistent with your automatic response feature, and only use it when you need to.

## **Diversion Is Important So You Don’t Feel Overwhelmed. Maybe Have Some Breathing Time Before You Respond.**

We all feel overwhelmed at some point or another. It’s a natural part of life. However, if you regularly feel overwhelmed and are unable to manage your feelings because of it, it can be extremely detrimental to both your mental and physical health.

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Managing technology is important, but if you don’t find ways to manage your feelings of being overwhelmed, you’ll never be able to manage your technology effectively. So, when you feel overwhelmed, remember to divert your attention elsewhere.

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**These diversions can include:**

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* Taking a walk outside
* Doing yoga
* Reading a book
* Meditating
* Talking to someone you trust
* Writing in a journal
* Finding another activity that you enjoy
* Avoiding activities that you don’t enjoy

## **Take Tech Breaks**

You can avoid feeling overwhelmed and find ways to manage the way you use your technology and reduce your digital distractions by taking regular tech breaks.

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You can do this by taking a break from your device when you need to. You can set up a timer to remind yourself when you need to take a break.

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You can also take a break from your device at set times throughout the day. - If you have young children, you can take a break from your device when they need a break from it.

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When you take breaks from your technology, you will find yourself more present and focused on the task or person in front of you. You will also be less likely to experience feelings of overwhelm and will be able to manage your technology more effectively.

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Do you begin your days with your face glued to your phone or computer? Do you end your days with your face glued to your phone or computer?

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How often do you check your notifications?

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Do you feel like you can't finish any work because of constantly answering messages on your team chat and email?

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A [recent survey found](https://www.spikenow.com/blog/mindfulness/take-a-break-from-tech-the-benefits-of-a-digital-detox/) that the average person touches their phone 2,617 times per day, and another study determined that the average individual checks their email every six minutes. When we are bombarded with notifications, we cannot accomplish significant work.

## ***Social Media Anxiety Disorder*.**

It may be an indication of a real condition called Social Media Anxiety Disorder if someone is unable to put down their phone.

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According to research, social media usage has a variety of psychological problems, including anxiety, depression, loneliness, and more.

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It is strange that we work all day on a computer only to return home and continue chatting on a computer or cellphone, leaving little room for real human connection.

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Your real-world and digital lives will benefit if you take a break from the screen. \n 

We are connected 24/7 thanks to our cell phones, and as a result, we are less engaged and distracted during social gatherings than ever before. We are worried about missing out (FOMO) as we scroll through our feeds, even though we are already missing out on developing meaningful connections.

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It also influences our computers. If you work remotely, you may feel like you are not 'hanging out at the water cooler' when you are not monitoring your team's chat tool.

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According to research, digital apps increase the activity in your brain's pleasure center. Using your phone to avoid interacting with the person behind you in line rather than reaching out to them is therefore logical.

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Your brain rewards you with endorphins when you check your notifications or reply to another email in your inbox, thanks to the neurotransmitter dopamine.

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Technology has a negative impact on your physical health in addition to damaging your real-world relationships. Sitting hunched over your desk can cause eye irritation and fatigue, as well as muscle and joint pain.

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Physical inactivity is the second highest cause of preventable death after smoking, and excessive reliance on technology may be to blame.

# **How Technology Affects Mental Health: My Experiences**

Mental health issues are increasingly prevalent in our society.  Mental illness can be triggered by several factors, including genetics, biology, and external stressors such as a negative environment or personal experiences.

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And while everyone deals with these issues in different ways, there is no denying that a lot of people are struggling. As technology continues to advance at breakneck speeds, its impact on our [mental health](https://www.techbusinessnews.com.au/technology-for-mental-health/) has become an area of significant focus for researchers and academics.

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The fear is that all this time spent online could be leading to an increase in mental health problems due to its negative aspects.

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Whether you’re someone who spends a lot of time online or not, it’s worth understanding how technology affects mental health – so you can make your peace with it and work on protecting yourself from any potential downsides.

## Constant Connection Stress

If you want to understand the stress caused by being constantly connected, try putting your phone in another room and not picking it up for an entire day. You’ll notice how much you crave that connection, how you feel incomplete without it, and how you’re drawn to it like a magnet.

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This is particularly problematic when it comes to mental health because we’re experiencing this stress all the time. We may not notice it while we’re on the bus to work, but it’s there – and it’s only getting worse.

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What’s more, the anxiety caused by being constantly connected can actually increase the likelihood of mental health problems. Let’s take social media as an example – when people log into their accounts, they’re often doing so with a specific goal in mind.

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Whether that’s to make new friends or to boost their profile and discover new opportunities, they’re likely putting a lot of pressure on themselves to succeed. If they don’t achieve what they set out to do, they’ll feel like a failure – and that can have a direct effect on self-esteem.

## Online Culture Depression

If you use the internet as a way of escaping from your problems, there’s a chance you’re using it as a means of treating depression. Technology is a fantastic form of distraction and can provide you with a comfortable distraction from your mental health issues.

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On the other hand, it can also exacerbate the feelings of depression by allowing you to withdraw from your friends and family, which is a common trait among those with depression. If you’re online all the time, it’s likely you’re missing out on many aspects of life that could help you.

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For example, having a strong support network is a crucial part of treating depression – but if you’re online all the time, it’s likely you’re not putting as much effort into building these relationships.

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If you notice yourself repeatedly turning to technology as a way of dealing with your mental health, it’s worth considering whether it’s having a negative effect on you.

## Social Pressure and Self-esteem

If you ever find yourself feeling deflated by what other people are doing online, it’s likely that you’re putting too much pressure on yourself.

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It’s easy to fall into the trap of comparing yourself to others and to feel like you’re falling behind. But remember that these people are very rarely showing their true selves on social media – they’re more likely to be projecting a positive image.

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Social media is an excellent platform for making new friends and gaining inspiration, but it’s important to remember that it’s not a competition. If you’re feeling down about what you’re seeing online, try to distance yourself from it and remember that it’s not a reflection of your worth.

## Bottom Line

It’s important to remember that technology isn’t all bad – it can be a useful tool for managing your mental health and boosting your self-esteem. It’s useful for setting yourself challenges, such as limiting your social media use or carving out time for meditation.

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Technology can also be used as a tool for staying connected with others and providing a healthy distraction from your mental health issues.

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With that in mind, there are some ways to protect yourself from the negative aspects of technology: - Get Outside: Exposing yourself to nature is one of the best ways to stay healthy and happy. - Limit Your Screen Time: Put your phone down and enjoy life instead!

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