Digital Balance

Digital Balance: What is it and why do you need it?

This weekend, all the stories from people who attended the Coldplay concert in Mumbai and Ahmedabad have been flooding Instagram. If you didn’t attend the concert, I’m sure you, like me, must have felt some degree of FOMO. I even came across someone selling stories to post on social media. This just got me thinking about lengths to which social media and the need to be “cool”, validated and accepted rules this attentional economy of today’s world.

Since COVID 19, the digital world has become the new normal. There has been a significant increase in the number of people using the world wide web, google, smartphones and social media. Nearly two thirds of the global population is now using smartphones social media and internet (Statista, 2023 as cited in Bhakti Gokalgandhi, 2023). While this number is increasing with each passing day, it’s important to consider the effects this high usage of screens can have. The pace of life is increasingly becoming rapid, and more and more fragmented. Carlos Scholari calls it snack culture (Scholari, 2021).

With consumption of social media come effects- both advantageous and disadvantageous. In such a gaseous society, the concept of digital balance and digital wellbeing is of pivotal importance. Digital wellbeing is defined as a state of personal wellbeing that is experienced through the healthy use of digital technology. And how does one use technology in a healthy way you ask? By maintaining digital balance. Digital balance is nothing but crafting and maintaining a balance between online and offline presence in a way that technology works for you and not the other way around.

Signs that you require digital balance:

Overuse of digital technology can cause these symptoms. If you find yourself doing these following things, it’s time to rethink your relationship with technology:

• Experiencing isolation in real life
• Feeling disconnection from the real world or yourself
• Feelings of anxiety or depression
• Decreased productivity
• Facing cyberbullying or trolling
• Lack of sleep or inability to sleep
• Burnout

 

Finding the right kind of balance with technology is not without its challenges. There are many challenges you may face while trying to achieve digital balance. Some of them are:

1. Constant connectivity
2. Instant gratification
3. Work expectations
4.  FOMO
5. Social Comparison and Difficulty unplugging

With the right kind of awareness, discipline, and a few tools in your pocket, you can begin your journey to crafting the perfect digital balance that works for you. It is called “digital flourishing”- to find that sweet spot when technology works for you without it overpowering your life. Remember, Technology is a Tool-NOT the Master.

Here are 5 practical tips your can use to craft and achieve your perfect digital balance.

1. Ask before the Task

Practice the “really” rule. Whenever you find yourself turning to your phone, laptop or any other device, make sure you take a pause and ask yourself : Do I “really” need to use this device right now? Is there something else I should be doing? How am I feeling- bored? uninspired? low? Anxious? Can I deal with these feelings before I log on? Am I avoiding or escaping reality?

2. Beware of the Bottomless Bowl

Apps like Instagram, Tiktok, Youtube, etc take away a lot of your time without you even realising it. In a world where attention is the new medium of exchange and there is customised algorithm and AI and the sheer amount of content can be overloading your senses; with content and emotions changing in less than 30 seconds. These are called “bottomless bowls- the more you take, the more it will give and that can be unhealthy and cause a lot of health issues- mental as well as physical!

3. Use Physical Stop Cues

There are times when ‘mindless’ scrolling or working eats away at your precious time. During those times, the most helpful thing to have is a snap back to reality- to the here and now! The best way to do that is to have physical cues; something as simple as having a timer can help snap you back to the present moment. Observe your screen time and be mindful of your usage.

 

4. Schedule Screen-Free activities
 

Kyuki break toh banta hai! Schedule intentional breaks form the internet as well as screens. And in these scheduled breaks, makre sure you also schedule an activity that is screen free- like painting, or art or meeting a friend, playing with your kids, spending time with your partner or family, nurturing a hobby like gardening or going or a short mindful walk or journaling. Be mindful and connect with the physical world round and within!

 

5. Out of sight, out of mind

Remember that our minds are like monkeys! The moment it sees something, it latches on to it and then jumps- from one thought to another, from one reel to another, to one post to another. The simple way to avoid this is, don’t show the monkey that you have something shiny. Keep your rectangle shaped devices aay from your sight; especially on your scheduled break, and enjoy your time- with your work, your family or yourself.

  Now that you have all these arrows in your quiver along with the information how to use it, use it to become the best version of yourself. Regularity, discipline and constant effort will help you craft and maintain your digital balance in this loud, overloaded world of digital technology. Most importantly, Be Kind to your mind. Everyone slips up now and then, and in case you catch yourself scrolling away or playing games or wearing away your time on digital tech, remember that you are only human. DO NOT be too harsh on yourself and just; pause, reflect and reset.

Find your balance, find your bliss!