Improve your Relationship With Technology
So many of us are longing to be able to co-exist happily with our devices, our email, and social media. But it can be challenging. In these times that we are living in - with anxiety and stress at an all-time high, millions of people in lockdowns or dealing with the impacts of the pandemic, on top of the normal everyday juggles we face – right sizing our relationship with technology can seem almost impossible.
There is sheer volume for one thing. Never in the history of the world has there been so much information to consume, and to keep up with. Anything you could possibly conceive of is available at the click of a button or a scroll of your fingertips. Clicking or scrolling can seem like the perfect distraction from stress and worry. It’s enticing but often also all-consuming and overwhelming.
And then there’s the addiction. The hit of dopamine we get every time we see that email alert, the like on our Instagram post, or a new message waiting in our voice mail, is like a tiny dose of crack that lights up parts of our brain that make us feel good for a moment - and makes us constantly want more.
We’re addicts. We don’t know what to do with ourselves.
So we scroll. Click. Like. Friend. Respond. It’s endless.
We just can’t help ourselves.
But in truth, we can. We can create a mindful relationship with technology that serves us instead of enslaving us. It is possible. To check emails only twice a day. To limit the amount of times you open the Instagram app on your phone instead of habitually checking it every time you pause. Of being discerning with the news feed and type and amount of media you consume – especially right now when over-consuming negative, toxic or misleading content can not only be overwhelming but deeply triggering and anxiety inducing for many.
It is possible to get control of information consumption and device usage, and it’s part of being clear on what serves us and the boundaries that keep us safe and well, mentally and emotionally. We get to choose what and how we use technology to support our lives, the way we want to live and how we want to interact with the world.
Set your intention, be selective, write it down, decide.
Take things off your phone. Turn off your email alerts, in fact turn off all alerts.
You decide when, where, how, how much. Take back control. Be discerning. You don’t have to be a slave to your devices. You can step out of the matrix. Use technology to support the life that you want to live and how you want to work. And always remember: You get to choose.
Written By Megan Dalla-Camina, Women Rising Founder & CEO
+ Why is it so hard to maintain a healthy relationship with technology?
Technology is designed to capture our attention. Every notification, email, or social media “like” releases a small dose of dopamine — our brain’s pleasure chemical, creating a cycle of craving and distraction. Add in the stress and uncertainty of modern life, and our devices quickly become both comfort and compulsion. The key isn’t to eliminate technology, but to consciously reshape our relationship with it.
+ What are the signs that technology is negatively affecting my wellbeing?
If you feel anxious when you’re away from your phone, check notifications habitually, or struggle to focus without scrolling, your tech habits may be out of balance. Other signs include sleep disruption, constant comparison on social media, and mental fatigue. Awareness is the first step, when you notice these signs, you can start setting healthier boundaries.
+ How can I create healthier boundaries with my devices?
Start small. Turn off notifications. Delete apps that drain your energy. Check email only at set times. Choose specific windows for social media instead of mindless scrolling. Keep your phone out of reach during meals and rest. Boundaries aren’t restrictions, they’re acts of self-care that protect your peace, productivity, and presence.
+ How can mindfulness help me manage my technology use?
Mindfulness invites you to pause before you pick up your device and ask, “Why am I doing this?” Is it out of habit, boredom, or true purpose? This awareness creates space to make intentional choices rather than reactive ones. Over time, mindfulness shifts your relationship with technology from one of control to conscious connection.
+ What does it mean to ‘take back control’ of technology?
Taking back control means remembering that you decide how, when, and why you use technology — not the other way around. It’s about choosing tools that support your goals and wellbeing, rather than letting devices dictate your day. Turn off alerts, curate your feeds, and create space for quiet. The moment you decide to be intentional, you reclaim your time, energy, and peace of mind.
