Ever catch yourself scrolling out of boredom? Practicing mindful technology habits can help turn endless scrolling into intentional, healthier choices.
As we explored in Part 1 of this 3-Part Mindful Technology Use series, many of us, at best, overuse technology, and at worst, are addicted to our screens. Modern tech is intentionally designed to keep us hooked, and since it’s nearly impossible to completely escape technology in daily life, it’s no surprise that healthy technology use has become a widespread challenge.
This struggle has sparked the rise of the digital detox trend, taking intentional breaks from technology, whether that’s stepping away from social media, logging off certain apps, or completely unplugging for a set period of time. Some people do this for an hour, a day, a weekend, or even months at a time. Others incorporate regular mini digital detoxes into their routine to prevent burnout.
But here’s the truth: giving up technology entirely is almost impossible. That’s why I think the concept of digital responsibility may be more useful. Instead of swearing off your phone forever (although if you do, please don’t toss it in the ocean, think of the sea turtles!), digital responsibility means creating tech boundaries that support a balanced, purposeful life.
You don’t need to go “all or nothing.” Instead, try experimenting with small, mindful shifts in your daily screen habits:
Starting the day with journaling and coffee (or tea) instead of scrolling sets a mindful tone. This simple habit reduces screen time, supports digital wellness, and helps build intentional morning routines that boost focus and calm.
Mindful Technology Habits to Try
Tech-free mornings: Give yourself 10–20 minutes of screen-free time before diving into emails, news, or notifications. Starting your day without digital noise sets a calmer tone.
Tech-free nights: Blue light interferes with sleep, so avoid screens for at least an hour before bedtime (longer if you can). Create a wind-down ritual instead.
Screen-free zones: Set boundaries like no phones in bed, at the dinner table, or while walking your dog (because your pup deserves your attention way more than TikTok does… and tripping on the sidewalk isn’t fun). And definitely no phones while driving, it’s unsafe and illegal in many places.
Mindful pauses: Before grabbing your phone or opening an app, pause and ask: Why am I here? That moment of awareness can shift you from autopilot to intentional use.
Be present while scrolling: Pay attention to how your body feels. If you feel inspired, joyful, or calm, keep going. If you feel drained, bored, or irritable, it may be time to log off.
Single-device focus: Avoid “tech multitasking.” There’s no need to watch TV, scroll Instagram, and check emails at the same time. Practice one-mindfulness with electronics, helps your brain rest and focus.
Out of sight, out of mind: Keep devices in another room when you don’t need them. If your phone isn’t within reach, you’re less likely to grab it out of habit.
Turn off notifications: Remember, no one needs 24/7 access to you. Muting nonessential alerts reduces stress and interruptions.
Specific Tech Time: Set a specific amount of time and/or time during the day to use nonessential apps and platforms. Setting your own limits empowers you to take control of your use rather than let it control you.
Make a “non-tech activities” list: Write down hobbies, projects, or self-care activities you always say you don’t have time for. Save this as your phone’s lock screen so when you reach for it mindlessly, you’ll be reminded of better options. I keep two lists: short activities I can do in under 5 minutes, and longer ones I can dive into when I have more time.
Try a mini digital detox day: Commit to one day (or even just an afternoon or hour) each week with little to no screen use. Think of it as a bubble bath for your brain.
Why Mindful Tech Use Matters
Trying to juggle multiple screens at once can leave us feeling scattered and drained. Tech multitasking increases digital overwhelm, while mindful technology use helps reduce stress and restore focus.
Our brains and bodies have been conditioned to react to the beeps, buzzes, and pings of devices. At first, stepping away feels uncomfortable. But over time, reducing overstimulation helps the brain reset, bringing us back to a state of calm, focus, and balance. That’s far more rewarding than the short-lived dopamine hit of checking notifications.
While these practices can help us as individuals, we also need to recognize how deeply technology shapes human connection. That’s why in Part 3 of this Mindful Technology Use series, we’ll dive into strategies for mindful electronic communication, so we can reduce anxiety, prevent burnout, and strengthen relationships instead of letting screens pull us apart.
Written by Amanda Stemen, MS, LCSW