Powering Down Stress and Digital Toxicity: Promoting healthy work-life balance

Americans check their phones an average of 46 times per day. Time Magazine, 2016

Facebook is now cited as the third leading cause for divorce. ar/08/facebook-us-divorces

Screen addict is the new term used to describe people who demonstrate an inability to turn off their smart phones or unplug from Wifi. n.html?pagewanted=all9

Each alert, tweet, or ping is associated with the release of dopamine (a chemical neurotransmitter) associated with euphoria, the feel-good hormone. Dopamine is highly associated with chemical addiction.

People who drive and text show the same amount of distraction and poor reaction time as someone with a 0.08 blood alcohol level (the same demarcation as a drunk driver).

The repeated use of technology makes people less patient and more forgetful.

Tips for navigating the digital age safely: Practice healthy boundaries  Turn off smart phones during class, meetings, meals, while driving, and at social events.

 Consider making it a habit not to check /text messages/Instagram/YikYak after a certain time during the week.  Try to check social media once or twice a day, not hundreds of times throughout the day.  Challenge your friends/roommates to put your phones away during meals and actually talk to each other face-to- face.

 Opt for in-person communication. When you have the time, walk to someone’s room rather than text them. Avoid multi-tasking errors  Keep your mind focused on one thing at a time. Remember that distractions (smart phones, social media) compromise quality work!

Keep smart phones and laptops out of your bed  Sociologists have noted a parallel increase of computer/smart phone use and insomnia.  Backlit computer screens direct light onto your face and decrease melatonin levels (sleep hormones).

Mindfulness: Maintain a Healthy Meditation Program  Technology didn’t create a wandering mind, but it sure does enhance the wandering.  Mindfulness/Meditation/Yoga: no matter what kind of meditation is practiced, the purpose is to increase one’s concentration skills which leads to increased awareness.

Watch your manners:  Don’t answer a call/text while talking to someone face-to-face.  Put your phone in your bag during class.  Don’t post inappropriate/disrespectful things on social media.  While it is not your job to be the “tech manners police,” you can model polite behavior around others.

What are your suggestions for avoiding techno-stress? Write your comments below: