Everyday Digital Mindfulness Practices

Digital mindfulness is about creating and maintaining a balanced and healthy relationship with technology. Mindfulness involves pausing to notice thoughts, motives, feelings, sensations, actions, and behaviors – it is becoming more present and developing greater awareness within yourself and the world around you.  


  • Start by asking yourself a few simple questions:
    • When does my use of technology shift from conscious to un-conscious?
    • When my use of the device shift from intentional to un-intentional?
  • Breathe before reacting to phone notifications, texts, emails.
    • I suggest using the 4-7-8 breath technique. Breathe in for 4 seconds, hold for seven seconds, breath out for eight seconds. Repeat as many times as needed.
  • Track your screen time & set weekly goals to limit the amount of time you spend on your phone.
    • Replace screen time with special interests (hobbies, time with family, reading, etc.)
  • Use “Do Not Disturb” on your cellphones or digital devices when you are working or at family and friend gatherings.
  • Unplug from your devices at least an hour before bedtime.
  • Communicate and manage expectations with your friends, colleagues, and loved ones when you are looking to unplug.
  • Create zones and times that are device free in your home or office (e.g. dinner time at the table is a device free zone).

To learn more about digital mindfulness, visit our website here.

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