The majority of us own a smartphone, tablet, laptop, desktop, or all of these devices. Do you ever check your email, social media, voicemails, browse the internet, etc. just before going to bed or as soon as you wake up in the morning? Are you regularly connected and available on evenings, weekends, at home, on the go, or even on vacation?
These circumstances put you at risk of becoming over-connected. And right now, we’re at risk of an exponential increase in connectivity as many of adapt to a new way of working from home.
Today’s technology allows us to stay connected anywhere anytime, and for many of us, this also means the ability to work remotely. This has provided many of us with the opportunity to be flexible and to stay productive; however, if not managed correctly, you may begin to feel like you are permanently on-call. Feeling like you are connected 24-hours a day can cause increased anxiety, headaches, muscle tension, chronic stress, and the inability to “unplug”. These stresses can make you less productive in your work and less relaxed at home which for most of us right now is doubling as both.
When you are over-connected outside of work you become more disconnected from the people around you, often those most important to you such as your friends, family, and loved ones.
Tips to Avoid Becoming Over-connected
Technology has made work and life easier in many ways. The challenge is learning how and when to disconnect. Here are some tips to help you manage technology so you can avoid becoming over-connected:
- Face Time Over Screen Time – Having the ability to use technology doesn’t mean you have to use it all the time. Sometimes it can even be less efficient. Having a detailed back and forth discussion over email or text can sometimes take much longer than a quick meeting or phone conversation. Even during the COVID-19 Public Health Crisis, we can still utilize tools such as Google Meet, Zoom, Skype, and many others, to maintain opportunities for face to face chats instead of text or email.
- Single-Task – Research has shown that multi-tasking is not nearly as efficient as previously thought. Constantly running email, Facebook, Twitter, office messaging and so on makes it difficult to separate important information from distractions and can quickly affect your productivity and focus. Consider turning off your message notifications and instead set regular times throughout the day to check your email and other notifications. This will allow you to apply more focus to the individual task at hand without being interrupted.
- Unplug – It’s important to set specific times during the week to disconnect from technology. Setting aside even an hour a day without touching your phone, computer, or device can make a big impact. Regularly schedule activities that don’t require technology such as focused time with your spouse or children, reading a book, game nights, or even going for a walk.
- Set Limits – Many of us have no choice but to work from home, so not bringing work home with you becomes challenging. Set a cut-off time for remaining connected. Don’t check your email or voicemails after your cut-off time. Instead, try spending that time with loved ones, or completing activities that don’t require being connected to technology. If you cannot completely disconnect, set aside a specific time to check-in and consistently stick to it. It’s also helpful to keep your personal phone and computer separate from your work devices to remove additional temptation.
- Get Away – During the workday take short breaks away from your work station and phone during the day. Go for a walk during a lunch break, eat away from your work area, and commit to regular stretching. Resting your eyes and body for short periods and allowing yourself to decompress can increase your productivity and motivation when you return to your work.
It’s important to remember technology should make your life easier. It should make work more efficient and help you maintain meaningful relationships. Problems arise when technology begins creating tension and stress. Take control of how technology impacts your life and you will begin to see positive improvements to your overall well-being.