Digital Dependence: Let Technology Work for You, Not Against You

A practical guide to a healthy relationship with your phone.

Reviewed by Michelle Quirk

Key points

• It is important to be intentional and mindful with our use of technology.
• Technology dependence creates heightened anxiety, mindless activity, and digital eye strain.
• Overall well-being can be improved by developing a healthy relationship with our phone.

Imagine this—one day, you receive an email asking a simple question: “What if, for six consecutive weeks, you spent one night each week completely unplugged from technology?” How would you respond?

This is exactly what Laura Mae Martin, Google’s executive productivity adviser, asked her colleagues in an email a few years ago. The response was overwhelming, with many expressing their desire for a break from the very tools they worked on daily. Since then, thousands of Google employees have joined the “No-Tech Tuesday Night Challenge,” an initiative started by Martin.

The challenge to break away from our phones isn’t just relevant to Google staff. A survey revealed that many Americans feel they spend too much time on their phones. However, many balk at more "extreme" measures like a digital detox, switching to a basic phone, or abandoning social media altogether.

Yet I think we all agree that dependency on screens has led to a rise in issues like poor sleep quality, difficulty concentrating, and heightened anxiety. These concerns have experts advocating for more mindful phone use, especially as younger generations grow up in a world where digital interactions often overshadow face-to-face communication.

But can we strike a balance between staying connected and maintaining a healthy relationship with technology? While it may seem daunting at first, it is entirely possible.

Practical Tips for a Healthier Relationship With Your Phone

Here are some practical ways to develop a healthier relationship with your phone by setting a tech break:

• Dedicate tech-free time: Take inspiration from Martin’s initiative and plan a “tech-free” day for yourself. Think of something unique or creative that will motivate you to break away from your phone for one day. Repurpose this time for self-reflection or activities you love.
• Give your eyes a rest: Our eyes need rest, too. Turning off mobile devices can help reduce digital eye strain, also known as “computer vision syndrome,” caused by extended screen use. Common symptoms include headaches, blurred vision, dry eyes, and neck or shoulder pain. Taking a break from screens allows your eyes to rest, reducing these health risks and enhancing overall well-being.
• Reclaim your time: Taking a break from technology frees up time that is often spent mindlessly scrolling or responding to nonessential notifications. Without constant distractions, you can focus on more meaningful activities like hobbies, socializing, or simply relaxing.

The Little Things We Miss

Have you ever found yourself instinctively reaching for your phone, even when there’s nothing urgent to check? You’re not alone. It’s become second nature—almost like muscle memory—to pull out our phones during idle moments, whether we're waiting in line, sitting on the couch, or even in the middle of a conversation. This habit forms so quickly that we often don’t realize we’re doing it. In a world where constant stimulation is just a tap away, the impulse to scroll or check notifications has become our go-to activity whenever we feel a hint of boredom or stillness.

If you want to coexist with technology, you need to recognize these impulses and regain control over them. Start by observing how you react when you’re idle, and notice the urge to check your phone. Awareness begins when we start to notice these small habits. It interrupts muscle memory, reawakens our bodies, and strengthens self-control. Research suggests that the ability to manage behavior is a key part of executive function—the set of skills that helps us plan, track progress, and achieve our goals.

What if we made a conscious effort to truly "be" where we are, without the pull of our screens? Taking away the "mobile" from your mobile phone could help you rediscover the simple joys of being present in the moment.

Control Your Environment

When it comes to changing habits, James Clear’s Atomic Habits teaches us to make those changes specific, attractive, and easy to implement. As technology continues to evolve, so does our understanding of its negative effects, such as excessive screen time. Developers have responded by introducing features like screen time limits that we can set for our apps, helping us regain control.

Creating a better environment for yourself is achievable if you take intentional steps. Here are some simple ways to get started:

• Set time limits for your apps: Most smartphones now offer screen time management features. By setting daily limits on your most-used apps, you can reduce mindless scrolling and make more room for meaningful activities.
• Delete or deactivate social media: If certain platforms are taking up too much of your time or causing distractions, consider deactivating or deleting them altogether. This can help you break the habit of constantly checking your phone and create more mental space for other priorities.

Let Technology Work for You, Not Against You

Technology, when used with intention and moderation, can help us reach our goals more quickly and effectively. However, when overused—as often happens, especially with younger generations—it becomes a distraction. It takes away from the fullness of life we could experience if we just put our phones down and took a moment to breathe.