6 Questions to Help You Reflect on Your Tech Use
As technology becomes more and more integral to everything we do, it can sometimes distract us from the things that matter most to us. We believe technology should improve life, not distract from it. Let’s start by considering the moments that matter in your life.
Reflect
Reflecting on the last 24 hours, how satisfied are you with your use of digital technology? Note that “digital technology” or “tech” can refer to any digital device, app, or site and includes online activity, television, video games, smartphones, tablets, and laptops.
Interpersonal Connection
Did your use of digital technology support or hinder your ability to connect with others?
Focus
Did your use of digital technology support or hinder your ability to stay focused on important tasks?
Physical Activity
Did your use of digital technology support or hinder your ability to get enough physical activity?
Sleep
Did your use of digital technology support or hinder your ability to get good sleep?
Reflect Again
What, if anything, helped or hindered you in being intentional with your use of digital technology?
Is there a tech-related behaviour you’d like to intentionally maintain or adjust during the next 24 hours? We recommend making this commitment small, achievable, and measurable.
Untitled (Stream in Snowy Field) (ca. 1898) by Edward W. RedfieldJames A. Michener Art Museum
Tips and Tools to Support Your Digital Wellbeing Goals
For specific tools, check out wellbeing.google/tools here.
Interpersonal Connection
Set up time on your calendar to connect with friends and family. This signals to others – and yourself – that you’re unavailable. Need a shortcut? Decide on a special sign that you and your loved ones can quickly send to each other to say, “I’m thinking of you.”
Focus
Block out distracting apps with a tool that pauses the apps you select. To help maintain focus during working hours, try scheduling the tool to automatically activate during those times.
Physical Activity
Make movement part of your day by standing or stretching between work sessions. If you can, try to get some physical activity like a brisk walk or an in-home workout, and stay motivated with a tool that tracks your fitness. Research suggests that this improves health and has mental health benefits.
Sleep
Create a regular bedtime routine, and get help sticking to it with a tool that tracks your sleep schedule and reminds you when it’s time to go to bed. Some tools even send subtle cues, like turning to grayscale or blocking incoming messages at your chosen bedtime.
Words by Google Digital Wellbeing
Voice by Kate Lockhart
