How to use technology to support wellbeing
How many times have you picked up your phone to check the weather, only to find yourself scrolling social media ten minutes later? Or opened your laptop to reply to one email and ended up distracted by notifications instead?
Technology shapes much of our daily lives, from how we work and communicate to how we relax and unwind. While it's often seen as a source of stress, it can also become a valuable tool for supporting our wellbeing. With a few intentional changes, our devices can help us create healthier routines, protect our attention and encourage moments of rest throughout the day.
Create space to switch off
Feeling constantly available can make it difficult to fully focus or relax. Whether it's work emails, family group chats or news alerts, regular interruptions can leave us feeling mentally drained without us even noticing. Fortunately, most devices now include features designed to reduce those interruptions. Focus modes, Do Not Disturb settings and scheduled quiet hours on platforms such as Microsoft Teams or Slack can help create uninterrupted time for work, hobbies, or simply enjoying an evening without constant notifications.
Let technology encourage healthy habits
It's easy to think of technology as something that keeps us glued to our screens, but it can also remind us to step away from them. Research suggests that taking regular breaks throughout the day can help reduce mental fatigue and support wellbeing. Rather than relying on memory, use your calendar or a reminder app to prompt simple moments of self-care. Standing up to stretch, drinking a glass of water, taking a short walk or spending a few moments looking away from your screen can all help you feel more refreshed when you return. Small actions repeated consistently often have the greatest impact, and technology can provide the gentle reminder we all need from time to time.
Using your devices to support your wellbeing
Many of the tools that support wellbeing are already built into the technology we use every day. Mindfulness and breathing apps can offer a few moments of calm during a busy day, while relaxing playlists or nature sounds may help you unwind in the evening. Built-in Screen Time or Digital Wellbeing features can also provide a clearer picture of how you're spending your time, helping you make informed choices without judgement.
Technology can also help you prioritise the things that matter most. Setting reminders to go for a walk, call a friend, spend time outdoors or even to take a proper lunch break can make it easier to turn good intentions into lasting habits.
A more balanced relationship with technology
Technology isn't inherently good or bad. Like any tool, its impact depends on how we choose to use it. Rather than seeing your phone or laptop as a source of distraction alone, consider the ways it could actively support your wellbeing. A few thoughtful adjustments to your settings and routines can help create more space for focus, rest and meaningful connection.
Looking after our wellbeing rarely comes down to one big change. More often, it's the small choices we make every day that make the greatest difference. By using technology with intention, we can build habits that support our mental wellbeing and help us feel more present in our everyday lives.
Our free booklet "Digital detoxing: a workbook and guide" is filled with useful information and handy tips for managing your tech use. Download your copy here.