We all know the feeling of being constantly glued to our devices, bombarded by notifications, and struggling to focus.  The good news? You're not alone.  In today's digital world, managing our tech use is a constant challenge. The never-ending distractions can leave us feeling overwhelmed, jumping between tasks, struggling to concentrate, and neglecting responsibilities – not exactly our best selves, whether we're working or chilling at home. It all sounds too common, right?

Today's digital world is all about staying super connected. Statistics show that an average American spends about 7 hours and 4 minutes looking at a screen each day. Our gadgets have become extensions of ourselves - keeping us up to date, informed, entertained, and in touch with the world. But just like overdoing it with dessert, spending too much time glued to screens can disrupt our balance.

What is a Digital Diet?

The increasing amount of time spent on digital devices has led researchers to explore the negative consequences of excessive screen time on our well-being. Studies have shown that constant exposure to screens on everything from smartphones to laptops can impact our wellbeing, including our mental health by causing increased anxiety and stress, sleep deprivation, eye strain and more. Deloitte's 2023 Connected Consumer survey indicates a significant concern among 18 to 40-year-old consumers regarding the impact of their device usage on their overall well-being. Over 53% struggle to maintain a comfortable level of screen time, while 51% and 47% worry about potential negative effects on their physical and emotional health, respectively. 

Beyond the quantity of screen time, the quality of content consumed also matters. Coined by a Sydney-based psychologist, Jocelyn Brewer, the term "digital nutrition" perfectly captures the essence of a healthy relationship with technology. It's not about going cold turkey on your devices, but rather being mindful of what you're feeding your mind online, just like you would with food.

Imagine your digital life as a plate. Ideally, it should be filled with a balanced variety of nourishing content that motivates, inspires, and keeps you connected. But sometimes, we can find ourselves reaching for sugary social media feeds or mindlessly scrolling news that leaves us feeling drained. That's where a digital diet comes in. 

Here are some key aspects of a digital diet:

Mindful Consumption: Just like with food, be mindful and strategic about what you're consuming digitally. Is it leading to a positive influence - Are you filling your time with enriching content that motivates and inspires you? Or else- are you getting sucked into mindless scrolling? If so, it is time to evaluate that activity. 

Setting Boundaries: Once you're aware of your digital consumption, it's time to set some boundaries. This might look like carving out unplugged time in your day – even a few hours can make a big difference. A complete digital detox for a day or weekend can be a powerful reset button as well.  The key is to find what works for you, whether it's a gradual decrease in screen time or designated tech-free zones in your home.  Don't forget to plan ahead what you'll do with your newfound free time, it is extremely important– reading a book, spending time with loved ones, or taking a walk in nature are all great ways to replace mindless screen time.

Finding Balance: Ultimately, a digital diet is about finding balance. Technology is a powerful tool, but it shouldn't come at the expense of real-world connections, physical activity, or the things that bring you joy. By being mindful of your digital consumption and setting healthy boundaries, you can make sure technology enhances your life, rather than controlling it.

How can a digital diet benefit us? 

In a world where digital devices dominate our daily routines, consciously managing our screen time can lead to profound improvements in various aspects of our lives. Here's how:

Enhanced mental resilience:  Constant exposure to negativity online, social comparison, and the pressure to keep up can take a toll on your mental health. By being mindful of what you consume and engaging with uplifting content, you can reduce stress and anxiety, fostering better mental well-being. This practice aligns with psychological principles such as cognitive behavioral therapy, emphasizing the importance of controlling one's environment for mental wellness.

Improves Focus and Attention: By temporarily disconnecting from devices and screens, we create space for deeper focus and attention to flourish. This break from digital distractions can lead to improved mental clarity, reduced stress levels, and enhanced productivity. Additionally, it allows us to reconnect with the present moment and prioritize activities that promote well-being, such as spending time outdoors, engaging in hobbies, or enhancing real world connections.

Combats Sleep Issues: The blue light emitted by our devices disrupts our sleep patterns by interfering with the production of melatonin, the hormone that regulates sleep. When it's dark, our bodies naturally start producing melatonin to signal the end of the day and prepare us for sleep. However, exposure to screens tricks our brains into staying alert, suppressing melatonin secretion and making it harder for us to relax and fall asleep. Adopting a digital diet, especially before bedtime, can significantly improve sleep quality and boost energy levels by reducing our exposure to blue light and allowing our bodies to naturally transition into a state of restfulness.

Some quick tips to build your digital diet. 

Ready to create your digital diet? Here are simple ways to get you started:

Track Your Tech Use: Knowledge is power! Most devices offer built-in screen time reports. Take advantage of these or download tracking apps to understand your baseline usage. See which apps and activities steal the most time and ask yourself if they truly enrich your life. Is that hour spent scrolling through social media truly inspiring, or just mindlessly draining? Be honest with yourself about what you get out of your tech time.

Silence Notifications: When you step back and look at it, those notifications can really add up. On average, people check their phones about 85 times a day, which means roughly once every 15 minutes. So, every now and then, your attention might drift away from what you're doing. The tricky part is, it can take a few minutes to get back into the groove after your phone interrupts you.

Declutter Your Digital Space: Just like a cluttered physical space can be overwhelming, so can a cluttered digital one. Unsubscribe from unnecessary emails and notifications. Consider deleting social media accounts that drain your energy or make you feel bad.

Set Boundaries: It's essential to set boundaries around your tech use. Try these tips: Set time limits using built-in app timers or website blockers. Designate phone-free zones in your home for better connection. Schedule regular digital detox breaks—like phone-free evenings or weekends away—to recharge.

Cultivate Mindfulness: Cultivating mindfulness involves developing a conscious approach to your technology use. Before reaching for your phone, pause and ask yourself why. Are you genuinely seeking connection or just acting on autopilot out of boredom? By identifying your triggers, you can develop healthier coping mechanisms and foster a more intentional relationship with technology.

Curate Your Content: Not all digital content is created equal. Be selective about what you consume. Prioritize information sources that are reliable and uplifting. Keep a track of content that inspires you, educates you, or sparks joy.

Prioritize Real-Life Connections: Let's make real connections a priority! Instead of just sticking to screens, try spending more time face-to-face with friends and family. Choose activities like social gatherings or simply hanging out with loved ones. And when you're taking a breather, go for things that truly lift your spirits—like a walk in Nature, jotting down thoughts in a journal, or enjoying hobbies with the people you care about.

Reward Yourself: Celebrate your progress! As you stick to your digital diet goals, reward yourself with non-digital activities you enjoy. This creates positive reinforcement and motivates you to continue.

Remember, It's a journey, not a Destination. Creating a digital diet is an ongoing process. There will be slip-ups. Don't beat yourself up if you fall back into old habits. The key is to be gentle with yourself, acknowledge your progress, and recommit to your goals. If you work better with sharing goals, find an accountability partner and get going!

Are you a Sukhi Member? The Sukhi app has great resources to help you unplug. Log into the Sukhi portal and check it out.

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