Frequently Asked Questions

Digital wellness refers to the optimum state of health and wellbeing that each individual using technology is capable of achieving. It encompasses physical health (posture, eye strain, sleep), mental health (stress, anxiety, attention), and social wellbeing (relationships, authentic connection) in relation to technology use.

At MindBalance, we view digital wellness as a holistic approach that recognizes technology as neither inherently good nor bad, but as a powerful tool that requires intentional management to support rather than undermine our wellbeing.

For adults, experts suggest limiting recreational screen time to 7-8 hours daily. For children, the American Academy of Pediatrics recommends no more than 1 hour for ages 2-5, and consistent limits for older children. However, the quality of screen time matters as much as quantity. Educational and creative screen use differs from passive consumption.

Work-related screen time is a separate consideration. Focus on taking regular breaks, optimizing ergonomics, and ensuring complete disconnection during non-work hours.

Warning signs include: inability to reduce usage despite wanting to, anxiety or irritability when devices aren't available, neglecting responsibilities or relationships, loss of interest in non-digital activities, using technology to escape problems or negative feelings, and continuing despite negative consequences to health or relationships.

If you recognize these patterns, consider seeking support from a mental health professional experienced in technology-related concerns.

Yes, research shows that reducing screen time, especially social media use, and implementing digital boundaries significantly reduces anxiety symptoms. Practices like digital detoxes, mindful technology use, and establishing tech-free times can lower stress hormones, improve sleep, and reduce comparison-driven anxiety.

Many people report feeling calmer, more present, and less overwhelmed after implementing even simple digital wellness practices.

Start small with a 24-hour break from non-essential technology. Communicate your plans to important contacts. Remove temptation by deleting apps temporarily or giving devices to someone for safekeeping. Plan alternative activities. After the initial detox, gradually reintroduce technology with intentional boundaries and limits.

The goal isn't permanent disconnection but resetting your relationship with technology to be more intentional and balanced.

Implement a digital sunset routine: stop all screen use 1-2 hours before bed, keep devices out of the bedroom, use blue light filters if evening screen use is unavoidable, establish relaxing pre-sleep rituals, and maintain consistent sleep schedules. Also avoid stimulating content in the evening.

The blue light from screens suppresses melatonin production, making it harder to fall asleep. Creating distance from devices before bed is one of the most impactful changes you can make for sleep quality.

Model healthy tech use yourself. Create a family media plan with clear rules and consequences. Establish screen-free zones and times. Encourage alternative activities. Use parental controls and monitoring appropriately. Focus on content quality, not just quantity. Have regular conversations about online safety and digital citizenship.

Remember that your own technology habits are the most powerful teaching tool. Children learn more from what they observe than what they're told.

Absolutely. Many people find they're more productive with intentional screen use. Focus on quality over quantity—use technology purposefully rather than reactively. Implement time-blocking, eliminate multitasking, take regular breaks, and leverage tools that support focus rather than fragment attention.

Research consistently shows that focused, distraction-free work produces better results in less time than fragmented, multi-tasking approaches.

If work demands significant screen time, focus on mitigation strategies: optimize your workspace ergonomics, take regular breaks (20-20-20 rule), use proper lighting, adjust screen brightness and contrast, practice good posture, and most importantly, create clear boundaries between work and personal screen time.

It's especially crucial to give yourself complete screen breaks during non-work hours to allow for mental and physical recovery.

Some benefits are immediate—you might notice better sleep quality or reduced eye strain within days. Other improvements, like rebuilt attention span or changed habits, typically manifest over 4-8 weeks of consistent practice. The key is starting with small, sustainable changes rather than dramatic overhauls that are hard to maintain.

Yes! Digital wellness isn't about eliminating technology but using it intentionally. For social media, this might mean: setting specific times for checking (not first thing in morning or before bed), unfollowing accounts that trigger negative emotions, focusing on meaningful interactions rather than passive scrolling, and regularly evaluating whether your use aligns with your values.

MindBalance provides comprehensive resources including evidence-based articles on digital wellness topics, practical strategies for screen time management, guides for mindful technology use, and expert insights from Dr. Debby Hamilton. Visit our Resources page to explore our full library of content.