7 Daily Practices for Wellness in the Digital Age
At Nature Unplugged, we are all about wellness in the digital age. Of course, the practice of wellness in the digital age is broad, including such things as boundaries with technology, nature time, mindfulness, movement, and human connection—just to name a few. There is no wellness for us in the digital age unless we take an integrative, holistic approach. With that being said, there is a place for a more streamlined and simplified approach, which is why we created our seven daily practices for wellness in the digital age.
We have found that if you put these seven simple and effective daily practices into action, they have the ability to transform your life. It is a shift toward being proactive and in control of our tech and devices rather than being consumed and distracted by them. To be clear, this isn’t about being anti-tech; it is about being intentional with tech. When you incorporate these practices into your life daily, they will give you a solid foundation for wellness in the digital age and help create more space to focus on what matters most to you.
Create a Digital Curfew: Your “Digital Curfew” is the time you put your devices—phone, tablet, laptop, TV, and video games—to bed for the night, and the time you start using them again in the morning. Try to set this for 1–2 hours before you go to sleep and after you wake up. For example, you might turn off and put away your devices at 8:00 p.m. every night, not using them again until 8:00 a.m. the next day.
“Bookend” Your Day: Along with setting a digital curfew, bookend your day with a tech-free morning routine and a tech-free evening routine. Once you create a tech boundary, it’s equally important to have a solid replacement activity—something intentional to fill that space. This could include things like stretching, meditation, prayer, tech-free exercise, reading a physical book, or doing a crossword puzzle. Find what works for you and explore working it into your schedule. Bookending your day is a wonderful way to create positive structure in your life, and it does wonders to help protect and enhance the quality of your sleep.
No Tech in the Bedroom: This may sound radical if you’ve got a lot of technology in your bedroom right now, but it is a game changer. Devices in the bedroom tend to stimulate you, either with bright light, sound, or engaging content. None of those are great for preserving your ability to get a good night’s sleep. If your main hang-up is that you use your phone as your alarm, remember that analog alarm clocks still exist! They’re both awesome and affordable.
While it’s ideal to have no technology in the bedroom, it may not be possible for everyone because of work or family dynamics. If this is the case for you, do what you can to limit technology use in the bedroom as much as possible. This could include putting your phone on silent or turning off all notifications that aren’t essential.
Find a Home for Your Phone: Create a place where your phone lives when you’re not intentionally using it. This could be a charging station in your living room or a basket in your entryway. Right when you get home, it’s where your phone goes and stays until you’re ready to intentionally use it again. Otherwise, you are likely to wander all over the house with your phone in your pocket or attached to your hand!
Schedule Unplugged Time: Once you have your tech boundaries in place, it creates space for unplugged time. Schedule at least 60 minutes per day of unplugged time into your calendar (outside of your digital curfew time). If you have the opportunity to get out into nature while being unplugged, that’s ideal, but not necessary. The focus is on creating breaks in our tech and screen time throughout the day. Your scheduled unplugged time can be all at once during an unplugged walk, workout, analog hobby or reading time. Or, you can break it down into smaller chunks if that works better for your schedule.
One of our favorite, and most practical, ways to get in unplugged time is by taking short unplugged breaks from work. It’s easy to get in the habit of going from working on screens to taking work breaks (still on screens) to check the news or social media. Intentional unplugged breaks give your brain a break and let you recharge.
Get Your DNA (Daily Nature Adventure): Many of us know that time spent in nature is good for us. You feel it when you’re outside. So the question isn’t, “Should I spend time outside?” but instead, “How much time, exactly, do I need to spend outside to get the benefits?” The great news is, not long! Research shows that: 5 minutes in nature can boost your mood and increase positive emotions like happiness and self-esteem;15 minutes is enough nature time to start seeing changes in your physiology, most notably a 16% drop in cortisol, the stress hormone; 90 minutes in nature is when you’ll start seeing long-term psychological and physical benefits, including a reduction in depressive symptoms. We recommend spending at least 15 minutes in nature daily. To enhance the experience and its effect on your brain and body, try leaving your phone at home.
Remember … You’re Going to Die One Day: There is one thing that everyone has in common: you won’t be around forever. While that’s obvious, we don’t always think about it. It can be easy to forget that time is your most valuable nonrenewable resource. Take five minutes each day (preferably in the morning) to remind yourself that time is not infinite. This practice helps clarify priorities and distinguish what (or who) is worthy of your time and attention.
These 7 daily practices were specifically designed to provide a foundation for your journey toward wellness in the digital age. Give them a try and let us know your thoughts. We’d love to hear about your experiences as you put these into action. Remember, these 7 practices are just the tip of the iceberg. If you give them a shot and are excited to discover more ways to explore this work, there are a ton of resources to guide your journey. Check out our podcast, newsletter, and philosophy and contract for wellness in the digital age. You can also check out our latest book: Experience Nature Unplugged: A Guide to Wellness in the Digital Age. And, if you’re interested in connecting with us, check out our Events page for upcoming hikes, adventures, and presentations, or shoot us a message at info@natureunplugged.com.