The past couple of years, I have been considering how technology affects my anxiety. As I’ve become more mindful of my phone use, I’ve noticed a strong correlation between my anxiety level and the amount of time I spend online.
As I’ve pondered this, I’ve realized that we live in a culture characterized by information overload. There is so much digital content created every day and it can feel overwhelming to keep up with all of it. At the click of a button, we can learn about any news event happening anywhere in the world. On social media, we know intimate details about people we barely know in real life. And the amount of entertainment available at our fingertips is seemingly endless. As someone who struggles with anxiety, too much time online causes my already overactive brain to feel even more stressed and frenetic. Even more importantly, I’ve realized that an unhealthy relationship with technology hinders me from living life to the fullest in the real world.
As a result, I was deeply impacted by the following sermon by John Mark Comer from Bridgetown Church in Portland, Oregon. You can listen to it here:
I highly recommend his message. Honestly, he’s the only pastor I’ve heard dive deep into this issue. His message is so timely and relevant.
One of my greatest takeaways from John Mark’s sermon was the importance of developing a “digital rule of life”. Basically he suggests creating a set of rules and practices around technology in order to use it in a healthier way.
These are some practical steps that I’ve been taking to create my own “digital rule of life”:
Deleting unessential apps: First, I went through my phone and deleted many of my apps. I focused on the ones that regularly waste my time. YouTube was the first to go. I find that if I don’t have the app on my phone, I’m much less likely to spend time on the website. And if I do decide to intentionally spend time on sites like YouTube, I can use my laptop instead of my phone. I also consolidated my apps into a few simple categories so that my home screen is simple and less cluttered.
Putting boundaries around social media: I’ll be honest that I still struggle in this area. However, I’ve found it helpful to set time limits on my phone for social media apps (you can do this on the iPhone, but I’m not sure about other phones). I set a specific time limit for social media each day and then my phone turns off the app when I reach that limit. I’ve also found it helpful to take intentional breaks from social media when I notice that my soul needs it.
Turing off my phone: Sometimes I like to power off my phone completely. For example, when I’m at church or spending intentional time with God, it’s helpful to completely turn my phone off. When I’m spending one-on-one time with a friend or family member, I try to leave my phone in my purse so that I can be fully present with them.
I also love John Mark’s idea of “parenting your phone”. This means putting it to bed in another room each night and turning it back on the next morning only after spending time with the Lord. I recently bought an old fashioned alarm clock to wake me up (so I’m not dependent on my phone’s alarm). I’m excited to make this a part of my daily practice.
Limiting TV and movies: About a year ago, I stopped regularly watching TV. And it’s been one of the best decisions of my life. I discovered that TV was probably the biggest time-waster in my life. I hated the restless feeling I had after binge-watching a TV show. I also noticed that the twisted perspectives and worldviews of many TV shows were affecting me more than I realized. So I just decided to stop.
At this point, I’ll occasionally watch a movie or a single episode of a quality show. But I’m much more selective about what I watch. And if I do watch something, I try to include a friend or family member so that we can discuss what we’re watching together.
Keeping beneficial technology: I want to be clear that I don’t think all technology is harmful. In fact, I’ve found that certain types of technology actually enrich my life. For example, I absolutely love streaming music on Spotify. I also get so much value from podcasts and listen to them daily. I use WordPress to express my thoughts creatively and to read the writing of others. I’m also a big fan of Pinterest. I regularly use it research topics of interest and find new and creative ideas. And I don’t know how I’d survive without the maps app on my phone!
We are all so different and so finding a healthy relationship with technology may look very different for each of us. What is beneficial for you, may be unhealthy for me. And what is life-giving for me, may not be helpful to you.
Therefore, I would encourage you to simply ask the Lord about your relationship with technology and be open to trying what He says.
Since I am very in process with this, I would love to hear from any of you. Have you noticed a correlation between technology and anxiety? What are some practical ways that you put healthy boundaries around technology?