{"id":48508,"date":"2017-04-04T22:29:33","date_gmt":"2017-04-05T06:29:33","guid":{"rendered":"https:\/\/www.pickthebrain.com\/?p=48508"},"modified":"2017-05-27T08:45:40","modified_gmt":"2017-05-27T16:45:40","slug":"5-happy-hacks-set-tech-boundaries-digital-age","status":"publish","type":"post","link":"https:\/\/www.pickthebrain.com\/blog\/5-happy-hacks-set-tech-boundaries-digital-age\/","title":{"rendered":"5 Happy Hacks to Set Tech Boundaries in the Digital Age"},"content":{"rendered":"
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Welcome to the Digital Era. Technology is flooding into our lives, seeping into every crevice from the moment we wake up to our smartphone alarms to the second we try (and fail) to fall asleep next to\u2026our smartphones. We\u2019re drowning, but it\u2019s mostly because we fail to set healthy tech boundaries for ourselves. I dedicate an entire chapter to this phenomenon in my book The Future of Happiness<\/em>, but I\u2019d like to share with you 5 Happy Hacks for Tech Boundary Setting that will turn you into a happier spouse, parent, co-worker, and\/or manager. \u00a0If only I can get you to focus on my writing for the next five minutes\u2026<\/p>\n

    \n
  1. Turn off notifications<\/strong>. \u201cBut Amy, I don\u2019t need to turn them off, I have amazing willpower.\u201d Or \u201cAmy, what if I miss out on something like a news headline or a sports score?\u201d If it sounds like I\u2019m writing this to my husband, don\u2019t worry, he probably won\u2019t ever read this because he\u2019s too busy checking his notifications. \u00a0Research has shown that individuals who keep their notifications \u201con\u201d report high levels of inattention and hyperactivity, which in turn predicts lower productivity and psychological well-being.<\/a><\/li>\n
  2. Limit information feeds<\/strong>. As much as possible, limit checking of information feeds (email, social media, news, sports) to three times a day. A recent study showed that checking email less frequently significantly decreased stress<\/a>, leading to an increased sense of meaning, social connectedness, and even sleep quality! And, not to get too crazy, but try waking up to an old-fashioned alarm clock (the kind with big boring digital letters and a radio or the kind with a metal bell that your parents used to have). Using your smartphone alarm increases the likelihood that the first thing you do when you wake up is read depressing news headlines or cringe at the mountain of unread emails waiting for you.<\/li>\n
  3. Protect your brain\u2019s consolidation time<\/strong>. Consoli-what? Yeah, your brain actually utilizes downtime to download and consolidate all of the information it receives during the day (think of how much more efficient your brain would be if you only remembered one song from the movie Trolls<\/em> and not the entire score, including the names of all the adorable trolls?). \u00a0If you fill your downtime with digital distractions (playing games on your phone, posting on social media, even reading e-books), your brain has no time left to process the world, chunk information, and form long-term memories. The National Sleep Foundation and the Mayo Clinic recommend eliminating screen time one hour before bed<\/a> to block the release of stimulating neurotransmitters that keep your body from entering a restful state. Try to establish device-free brain breaks to help your brain recharge and refocus (right before bed\/after waking up, during a walk or free time).<\/li>\n
  4. Set up safeguards<\/strong>. Parents, don\u2019t be afraid to protect your kids by establishing wi-fi free times at the house or utilizing protective hardware and software like the KidsWifi<\/a> router and Qustodio<\/a>. Heck, you could use the same safeguards if you\u2019re out of control in terms of your Internet usage (set your router to turn off at a set time each night or block distracting sites after a certain time).<\/li>\n
  5. Model digital citizenship.<\/strong> You\u2019ve got standards for what you wear when going out, for how you speak when kids are around, and even for the jokes you\u2019ll share with others. Why not have standards for your use of technology when interacting with others? Try these ones on for size: look up from your computer when someone walks into the room, take out your earbuds to say hello, and close your laptop when having a conversation.<\/li>\n<\/ol>\n

    I truly believe that tech boundaries are a great first step towards controlling that flood of technology in our lives. You\u2019ll be happier, and you\u2019ll make those around you happier as well, as they learn from your tech discipline. When people ask you why you seem so grounded, share these strategies with them!<\/p>\n

    \n

    Amy Blankson<\/a> has become one of the world\u2019s leading experts on the connection between positive psychology and technology. She is the only person to be named a Point of Light by two U.S. presidents for creating a movement to activate positive culture change. A sought-after speaker and consultant, Amy has now worked with organizations like Google, NASA, the US Army, and the Xprize Foundation to help foster a sense of well-being in the Digital Era. Amy received her BA from Harvard and MBA from Yale School of Management. Most recently, she was a featured professor in Oprah\u2019s Happiness course. Amy is the author of two books: The Future of Happiness<\/a>\u00a0and\u00a0an award-winning children\u2019s book called Ripple\u2019s Effect.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

    Technology is flooding into our lives, seeping into every crevice from the moment we wake up to our smartphone alarms to the second we try (and fail) to fall asleep next to\u2026our smartphones. We\u2019re drowning, but it\u2019s mostly because we fail to set healthy tech boundaries for ourselves. Continue reading →<\/span><\/a><\/p>\n","protected":false},"author":12100,"featured_media":48667,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0},"categories":[32,6],"tags":[5305,5888,4641,5873,66,5887,1734],"yoast_head":"\n5 Happy Hacks to Set Tech Boundaries in the Digital Age<\/title>\n<meta name=\"description\" content=\"Technology is flooding into our lives. 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