Too much technology can lead to some rather serious issues. More stress, less sleep, anti-social behavioral tendencies, and a lack of focus are just a few of the symptoms of our technology addiction. None of which are all too pleasant, and we’ve all experienced one or more of those nasty side effects, right?

A lot of our daily activities are directly tied to our phone, tablet, laptop, TV, or connected smart gadget. And for some people, this daily reliance on technology has surged upwards into an addiction, rendering it difficult to make eye contact or to participate in a meaningful conversation.

Unfortunately, it’s true.

It doesn’t have to be this way, though. All you have to do is stand up for yourself. Be aggressive and unshackle portions of your day from technology. Look that addiction square in the face and tell it NO.

Below are some easy ways to set some boundaries between you and your technology.


Hold off on responding.

A big reason technology can become so stressful to people is because of the whole “instant gratification” syndrome. For instance, you receive a text message, and you instantly respond. Then another one and another one and another one—all of which you respond to immediately. After so long, you start to feel like people expect you to respond immediately, and this feeling is a surefire way to create anxiety. No law says you have to respond to social media posts, text messages, or emails immediately. So don’t do it.  Some people might be upset at first (like a spouse or coworker who is used to getting instant responses from you), but eventually, they’ll get it.  All you have to do is take a stand.


Establish tech-free zones. 

Tech-free zones are especially important at home around your family members. Create areas where technology is not allowed: the kitchen table, your bed, and, yes, the bathroom. Doing this will give you and your family more of an opportunity to connect with one another and to actually look at each other every now and then.


Disable notifications.

Break your day into parts and disable notifications during some of these times. This can be sectioned off: two hours on and two hours off. Or, you can try disabling notifications between the hours of 6:00PM and 7:00AM. Not only will you sleep better, but you’ll finally have the chance to stop working, giving you the time you need to fully de-stress and not be connected to work 24/7.


Keep your mornings to yourself.

The time before work and after work are essential to your mental health. If you spend this time on your phone answering emails and responding to text messages, you aren’t doing yourself any favors. A huge chunk of your day is already devoted to these tasks, so why not give your mind a rest in the morning? Take this time to relax, drink your coffee, and prep yourself for the day, no smartphones allowed.


Block apps and websites. 

There are programs available that will block websites and applications on your PC and connected devices. This is helpful if you don’t want to completely disable your notifications. Your phone is still active, but you aren’t wasting your day to social media, smartphone games, and online shopping. An app like RescueTime can block sites and other applications, but it can also monitor your habits to present you with an accurate picture of how you really spend your time on technology. At this point, you can ask yourself, “Is it really worth it?”