Is it Time for a Tech Reset? Mindful Habits for a Digital World
- Staff Writer
- Nov 1
- 4 min read
We live in a world where technology is always on and in some cases, so are we. We receive endless notifications, attend back-to-back meetings, and feel under pressure to stay connected. Many people feel overwhelmed but don't feel they have to freedom to unplug. To address this challenge, we recently hosted a refreshed version of our popular Digital Wellbeing: A Crash Course called Tech Reset: Mindful Habits for a Healthier Digital Life. We explored how to build a more intentional relationship with technology. The conversation examined real-life problems, practical strategies, and a shared desire to find balance.
If you missed our original post on Digital Wellbeing, you can find it here.
What is a Tech Reset?
A Tech Reset is different than a digital detox. It's a conscious pause to evaluate how the digital technology you use fits into your life and how you can use it to better support your goals, health, and happiness. Ask yourself:
Am I using this technology or is it using me?
Do my digital habits align with my values and priorities?
What small changes could improve how I feel?
Why Reset?
Here are real life wake-up calls. Many professionals feel overloading and share sentiments like:
"I go to sleep with my phone and check it as soon as I get up."
"Each day, I receive hundreds of Slack messages and can't concentrate to do deep work."
"Even when I'm off work, I don't feel off."
These aren't isolated experiences. In fact, a 2024 article in PC Mag reported that the average person in the US spends about 2.5 months per year on their phone. That's not counting the time spent on laptops, tablets, or in virtual meetings.
The same article reported for following surprising statistics:
80.6% check their phones within the first 10 minutes of waking up
65.7% use their phone on the toilet
53.7% have texted someone in the same room
38.1% use or look at their phone while on a date
27% use or look at their phone while driving
In a different article, Newsweek reported that based on the 2025 Work Trend Index Annual Report from tech giant Microsoft, "the average person receives 117 work emails each day, 153 Teams messages each day, [and] has 2 minutes between interruptions."
"Technology is cool, but you've got to use it as opposed to letting it use you." - Prince
Start Small to Maximize Impact
A tech reset doesn't require a total lifestyle overhaul. In fact, the most effective changes are often the most simple. Here are a few realistic strategies shared during our session:
Tip 1: Use "Do Not Disturb" to Protect Your Focus
Whether you are presenting, driving, or deep in thought, enabling Do Not Disturb can help you stay present. If you can't keep it on throughout your workday, try to turn it on as you complete your morning routine to avoid starting the day in reactive mode.
Tip 2: Turn off Autoplay
Streaming platforms like YouTube and Netflix are designed to keep you watching. One hour of your favorite show may turn into a night of mindless streaming. Turning off autoplay can help you avoid the "just one more episode" trap and reclaim your time. Here are links to help you adjust your settings:
Tip 3: Create a Tech-Free Bedtime Routine
One attendee had a rule, "Everything shuts down at 10PM." Simple boundaries like this one help signal to your brain that it's time to wind down. Charging your phone in another room and reading physical books at bedtime can improve sleep quality.
Tip 4: Declutter Your Digital Space
Do you really need 100 apps or icons on your home screen? Removing unused apps or hiding non-essential ones can reduce visual clutter and help you stay focused on what matters.
Tip 5: Go Outside
Spending time outdoors boots creativity, improves sleep, and reduces stress. Sometimes, even a short walk at lunchtime helps you feel refreshed and more focused.
"Technology is a good servant, but a bad master. " - Gretchen Rubin
Set Boundaries to Say Yes to What Matters Most
It's not just in our personal lives that we need to make adjustments. We also can make minor adjustments in our work lives as well. Sometimes, we have to say "No" to make sure that we have the energy and focus on what matters to us.
Here are a few tips of ways to set healthy boundaries so that we don't feel like we're always on:
Set and stick to office hours. Update your calendar to reflect your availability.
Use out of office replies to manage expectations, protect your time, and if possible, provide an alternate contact.
Communicate clearly with colleagues about your availability and needs.
If you work from home, create a virtual commute to mentally transition between work and personal time.
Technology can speed up a process but it won't fix broken systems. A tech reset invites us to pause, reflect, and realign our tools to match our intentions.
Ready to Reset?
Technology isn't the enemy. If we are mindful with our use of technology including digital technology, it can be a powerful ally. Tools like screen time trackers, focus modes, and notification filters can help you stay in control.
If you are feeling overwhelmed, you are not alone. Our tech reset session is an invitation to slow down, reflect, and start the conversation, so you can take back control of your time and attention. Request a copy of our one page overview and attend our next session. Want more strategies to mindfully incorporate technology into your life? We've got you covered. Follow our blog, our Flipboard magazine, and LinkedIn page for free training and articles to help with your personal organization, time management, and digital wellness. Subscribe to our Thriving at Work: Business Skills & Wellness series on Eventbrite to be the first to know about upcoming classes. If you need onsite or customized training, contact us to request a quote or schedule your free consultation.
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