7 Tips to Build Healthy Tech Habits

Our phones, tablets, and computers often dominate our waking hours. While technology brings incredible benefits, such as instant communication, easy access to information, and entertainment, it can also lead to eye strain, constant distraction, and even stress. 

Cultivating healthy tech habits doesn’t mean abandoning your devices; it means using them in ways that support your well-being, productivity, and relationships. 

Here are seven practical strategies you can start today:

1. Carve Out Device-Free Zones

Choose specific spaces in your home where screens are simply not allowed. Common examples include the dining table, where device-free meals encourage conversation, or the bedroom, where putting away your phone an hour before bed can improve sleep quality. By physically separating yourself from devices in these areas, you train your mind to switch off and be fully present.

2. Set Daily Limits on Entertainment Apps

Social media, streaming services, and games are designed to capture your attention. To prevent them from taking over your day, use built-in screen-time trackers (iOS Screen Time, Android Digital Wellbeing) or third-party apps to cap non-essential use at a reasonable number of hours, say, one hour for social media and one hour for streaming video.

3. Schedule Regular Digital Detoxes

Going fully offline for blocks of time gives your brain and eyes a true break. Plan a “digital detox” each week; this could be a device-free Sunday afternoon, an evening after work, or even a full weekend day. Use that time for reading, walking, cooking, or simply relaxing without notifications.

4. Mute Non-Urgent Notifications

Every ping and pop-up competes for your attention. Go into your settings and turn off notifications for apps that aren’t critical, news alerts, promotional emails, shopping apps, or games. Leave on only those alerts you truly need, such as messages from family or calendar reminders.

5. Use Focus Modes to Block Distractions

Most modern smartphones and computers offer “Focus” or “Do Not Disturb” modes that let you silence all but essential alerts. Customise these modes for work hours, meal times, or study sessions so you can concentrate without interruptions.

6. Practice the 20-20-20 Rule for Eye Health

Staring at a screen for long periods leads to eye strain and fatigue. Every 20 minutes, look at something 20 feet away for at least 20 seconds. This simple exercise relaxes the eye muscles and helps reset your posture, reducing overall digital fatigue.

7. Reflect on Your Tech Use Weekly

At the end of each week, take five minutes to review how you used your devices. Which apps added value by helping you learn, connect, or relax? Which left you feeling drained or distracted? Use these insights to adjust your limits and routines for the week ahead.