Keep Tech in Check

In today’s digital age, do you find that you rely heavily on your devices? Do you spend hours scrolling through your feeds?

We get it… our devices are super useful and are essential tools for communication, but did you know they are designed to be highly distracting and addictive which can affect our mental health and overall wellbeing.

Creating healthy digital habits is crucial for minimising these impacts. Simple strategies, such as taking breaks from screens and reconnecting with our surroundings and interacting with people in person, can enhance our wellbeing and relationships.

Below are some handy resources that provide tips on how to keep your tech in check! You can download/share/print any resources and be part of the movement!

This project is supported by Healthy Tasmania, an initiative of the Tasmanian Government.

Resources

Having healthy digital boundaries can improve our wellbeing

Having healthy digital boundaries can improve our wellbeing.

Smart phones and social media distract us from valuable self-care time.

Make a conscious, daily effort to swap out screen time for something that lights you up.

What will you discover when you go phone-free?

What will you discover when you go phone-free?

Leave your phone at home, disconnect and explore your local area – one trail at a time.

Find the thing in real life that makes you feel good

Find the thing in real life that makes you feel good.

Our smartphones offer the feel-good happy hormone (dopamine) but when we pick them up we often fall into the scroll-hole and feel worse.

Take note of the things that make you feel good and do them more often. It could be walking the dog, painting a picture of something you love or catching up with a friend.

Make the most of your time together

Make the most of your time together time.

Sometimes we find ourselves looking at our phones instead of talking to each other.

Try choosing one night a week to spend together, playing games or having a meal.

We all want to feel in control of how we spend our time

We all want to feel in control of how we spend our time and what we focus on.

But your smartphone has other plans. These devices are intentionally designed to keep us engaged for longer periods, using techniques that trigger addictive behaviours.

By targeting the brain’s release of dopamine – the “feel-good” hormone – the content we consume on our phones keeps us scrolling. The more we scroll, the more dopamine we receive, which creates a cycle of wanting more and continuing to scroll. This can mean we miss out on real-life connections and experiences, and can impact our health and wellbeing.

It’s not you – it’s your phone!

Take back control of your time and attention. You decide how you want to spend it.

Why do holidays feel so good?

When we take a break from the busyness of life, we slow down, connect with loved ones and do one thing at a time.

Our devices are designed to keep us in busyness mode – always connected, always scrolling. Why not set yourself a personal challenge to reduce your screen time just a little each day?

Set limits on your frequently used apps, get a weekly screen time report to track your usage, take mini-breaks from your phone and get that holiday feeling.

Focus on what truly makes you feel good

While smartphones can trigger a quick dopamine hit, endless scrolling often leaves us feeling drained. Try these simple tips to stay present and free yourself from the scroll-hole:

Setup activities in the places and times when you’d usually scroll (eg keep a book next to your favourite armchair, a note on your kettle to take five mindful breaths or a game on the coffee table)