We live in a hyperconnected world where technology has become a deeply integrated part of our everyday lives. Most people are connected to the internet 24/7, and each day, they spend hours checking emails, scrolling through multiple social media apps, checking notifications, and sending and receiving text messages. It is all leading to tech overwhelm.
Unfortunately, constant use of technology can have a detrimental effect on your mind and body. It can cause anxiety, stress, depression, fatigue, and total burnout. Many people are just starting to realize they’re feeling overwhelmed by the technology they use every day, but since it’s such an integral part of our lives, it’s hard to pause. From the moment you buy a phone, protect it with a case, and download all of your apps, that phone will never leave your side again.
But it’s not just smartphone apps and text messages that cause overwhelm. Another way tech can create overwhelm is when you’re required to use a lot of apps for work. Some companies seem addicted to adding new applications for employees to use, and they don’t realize it’s slowing down the flow and creating burnout. Nobody wants to have to log in and out of ten different applications each day just to get their work done, but that’s the reality for many.
Medical experts have already coined the term “digital burnout” to define this situation, and it’s widespread. A 2019 study found that 87% of office employees stared at a screen for 7 hours a day, and more than half reported fatigue or depression arising from digital overload. Other studies have confirmed similar results.
Digital overload is a major problem, but it doesn’t have to be your reality. If you think you might be overwhelmed by technology, here are some practical solutions.
1. Set tough boundaries for yourself
Setting boundaries regarding how often you stare at screens will make a huge difference, but it’s easier said than done. You have to be willing to put your health and wellbeing ahead of your desire to engage with digital applications.
Start small by deleting apps that don’t leave you feeling happy, and stop checking your phone between other tasks. Once you reduce the amount of time you spend on your devices by a small amount, it will be easier to reduce that time even further.
2. Recognize the signs of burnout
Most people don’t know they’re burned out until it’s too late and they can’t function. Many signs indicate that burnout is on the horizon, and it’s crucial to recognize these signs and take care of them immediately. These signs include:
- Fatigue that doesn’t resolve when you wake up
- Feeling depleted and nothing helps (nutrition, supplements, etc.)
- Mentally distancing yourself from your job
- Feeling irritable, negative, or cynical about your job
- Lower performance
- It takes you five times longer to do tasks
These are just some signs of burnout and can vary based on each individual. However, if these signs are present in your life, it could be a sign that you are burned out and about to crash. Some people are good at continuing with their lives for the sake of survival or taking care of their family, but the longer you push forward, the harder you’ll crash in the end. These signs indicate that it’s time to remove the source of stress from your life, which may require changing jobs.
3. Plan your time online and turn off your router
If you’re feeling overwhelmed by social media, your devices, emails, and all the notifications you receive all day long, try planning out the time you’ll spend online and keep your router turned off otherwise. For example, plan to be online from 11 am to 4 pm to get some work done, and then turn off your router when you’re done. This will prevent you from being bombarded with notifications all day long. You can choose to get back online later in the evening to check your messages. This way uou won’t be constantly chasing hits of dopamine throughout the day.
4. Answer emails once a day
Unless you’re running a business that requires customer service, stop answering emails as they come in and only reply to everything once a day. If you’re constantly changing direction to check emails and reply, you’re depleting your energy, and this will lead to burnout.
Digital wellbeing is possible
Recognizing when you’re overloaded is the first step toward creating a balanced relationship with technology. The goal isn’t to eliminate tech from your life. Know your limits and allow technology to enhance your life rather than steal your energy and happiness.