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Digital Wellness

Retirement Reflections

Every so often, I go on a digital spring cleaning spree—taking stock of how I’ve been using technology, deciding what feels manageable, tightening privacy settings, and clearing out digital clutter.

My latest round of reflection was sparked by the newly released book, Smartphone Nation, by Kaitlyn Regehr. What I appreciated most about this book is that Regehr isn’t anti-technology; she’s pro-digital literacy. She invites readers to reflect on their screen habits across devices and offers clear, practical strategies for making any desired changes.

Mindful Consumption: For a few reasons, I deleted several apps and platforms from my devices this past spring, including Instagram, Pinterest, LinkedIn, and Amazon. To my surprise, I discovered I could easily live without them (seriously—who knew?). Still, I have often caught myself mindlessly scrolling, leading to far too many ‘I could have had a V8’ moments!

Here are a few helpful suggestions from Regehr (and others) that I’m continuing to work on:

  • Set boundaries for screen-free time. This could be something like Sue’s (Women Living Well After 50) Screen-Free Sundays or simply carving out a defined portion of your day to be device-free.
  • Unfollow accounts that drain your energy. Or, in the spirit of Marie Kondo, remove what doesn’t spark joy or serve a purpose.
  • Replace passive scrolling with purposeful content. For me, that’s been much trip and event planning.
  • Consider going grey. Another strategy suggested by Regehr to help reduce scrolling or phone addiction is to put your phone on grayscale. The idea behind this is that the colours on our phones can stimulate the release of dopamine, contributing to their addictive nature. I did give this an honest try, but since I usually scroll in the evenings when I am home, I found that I simply reached for my computer instead. 😦 If you have also given this a try, I’d love to hear about your experience.

Digital-Physical Balance: It’s currently summer here, with lots of visitors, events and activities, which has been perfect for getting me up, out and away from my screens.

Here are some other strategies I’ve been working on (just like exercise and healthy eating, nothing new here, but still, they are easier said than implemented).

  • Resist any (real or perceived) pressure for quick response to texts/emails/phone calls. Being a ‘do it now and get-er done’ kind of gal, this one is a work-in-progress for me.
  • Regularly close all screens an hour before bedtime to minimize blue light exposure. Again, this one is hard for me, especially since I typically read books on my phone.
  • Take regular screen breaks—follow the 20-20-20 rule (every 20 mins, look 20 ft away for 20 seconds). I recall being given this strategy by an eye doctor to use when reading physical texts during my university years (way back then). It turns out that this strategy is now recommended for screen usage.

Track, Reflect and Resist

  • Track screen time weekly. On your Android phone, go to Settings > Digital Well-Being. On iPhone, go to Settings > Screen Time > See All Apps and Website Activities. Regehr also suggests keeping a ‘Phone-Fed Journal’ for a few days, noting what you opened your phone to do, where you ended up, and how long you spent there. Much of social media is designed to pull us away from where we started and lead us to where advertisers would like us to go, which leads me to the next point (also emphasized by Regehr).
  • Algorithm Resistance – To practice algorithmic resistance on your smartphone, consider diversifying your content consumption, adjusting your privacy settings, and actively seeking out different perspectives. Limiting time on specific platforms, searching for contrasting viewpoints, and changing your privacy settings can help limit/alter data collection. You can also check out apps like Opal that restrict access to distracting apps during times that you specify. 
  • Declutter – Regularly delete unused apps, organize files, and, as mentioned in the first section, unfollow what you no longer need, or no longer is of benefit to you. This is often easier to accomplish when done in small bites.

Do you have any strategies to add for digital wellness?

What has been your current wellness focus?

Please join my cohosts and me in sharing how you have been staying well this past month. We would love to hear from you.

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Published by Retirement Reflections

Prior to retirement, I lived and worked in Beijing China for fourteen years (Middle School Principal/Deputy Director at The Western Academy of Beijing). Leaving international life behind, my husband and I retired to Vancouver Island in June 2015. To document both this transition and our new adventures, ‘Retirement Reflections’ was born. I hope that you enjoy reading these reflections, and will be willing to share your own.

83 thoughts on “Digital Wellness”

  1. Between writing, blogging, and listening to podcasts, I have a lot of screen time, but I feel pretty good about how I use my phone/computer. What I feel best about is that when I am with family and friends, I give them my undivided attention. The only time I use my phone then is when we need an answer to a question nobody knows the answer to. 😉

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  3. I’ve silenced notifications, but my wrist still buzzes for texts and calls. Any messenger or whatsapp messages require me to open my phone. Having said that, in the time it took me to read and comment on this post, my eye has been drawn on multiple occasions to news alerts and Substack alerts. I’m also due an app cleanup. Great post, Donna.

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    1. Thanks for this positive feedback, Jo. I greatly appreciate it. It is amazing how often alerts can draw us away from what we have set out to do, and take us somewhere completely different than what we had originally planned. I do app cleanups fairly regularly and find this to be very helpful on numerous levels (including storage capacity of my phone and my brain). 😀

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  4. I use Facebook to keep in contact with family but it is a time suck. Before you know it I’m scrolling through cat stories and shopping ideas and not anything useful (well, maybe the cat stories make me smile!). I have to mindfully use it and not scroll! For most of the rest, I feel my usage is appropriate but I never got into Instagram and Pinterest. LinkedIn bit the dirt when I retired. I can’t believe you got rid of Amazon. I buy stuff there that I can’t find here. Very thoughtful and useful post.

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    1. Hi, Kate – I thought that getting Amazon would be hard, but it was actually quite easy and was the right move for me — although I totally get that it would not be the right move for everyone. I would love to get ride of Facebook as well but it is the key way that I stay in touch with many friends and family who live out of town/out of the country. But I did delete heaps and heaps of past FB and continue to do so, so that was my current compromise. 😀

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  5. What an interesting read from a Golden Oldie who knows very little about modern media but feels I have made it ‘work’ for me. I am not a phone user – have a non-smart phone kept charged but often not touched for days. On the other hand my computer is ‘my friend’ from buying almost everything on line to reading news in four languages a number of times a day to doing lecture series on natural health from a number of sources to >>> absolutely loving Instagram for all the news and arts and medicine and opera and theatre and music AND quick ‘love letters’ to-and-from friends > five minutes can lead to ten to-and-fros and feeling we are in the same room! Amazon – I hate what I read about their business ethics – but, unable to access actual shops > their range of goods is SO good and delivery to me oft 1-2 days from ordering and always accurate and prices so comparable with other sources . . . well 🙂 ! To each their own in their particular circumstances I guess . . .

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    1. Hi, Eha – You are ahead of your time once again! Non-smart (or feature free, ‘dumb phones’) are now becoming popular with many young people who are concerned about attention-harvesting and data privacy (amongst other negatives that can come with ‘smart phone’ usage). So much so, there is currently a trend with Gen Z’s to have a ‘Flip Phone Summer’.
      And reading in four different languages is very impressive! ❤

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      1. *smiling* When one happens to be born in a tiny European country of 1.3 million people one has no choice but to know all the ‘big’ languages! Altho’ born in Estonia, Mom & Dad usually spoke German, and Russian if they did not want me to understand (ha! ha!) and at the markets and most shops you had to speak in Estonian and many of Dad’s friends and he spoke French to keep up with the language! And many friends lived across the Gulf in Finland and my favourite Auntie married a Latvian and, you get the message . . . so, by the age of four I kinda knew what words to say to whom ! Actually, when I was born, English was not that popular back ‘home’ > it was regarded as a ‘business language’! Now, of course, 99.99 % people are fluent 🙂 ! Oh, and you may remember, I live in Australia . . . hmm > a lot of what we say here is not always correctly understood across the Ponds!!!

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  6. Hi Donna – I mainly use my phone as a “phone” – not as my internet access portal, I tend to physically sit at my laptop for most of my online stuff, and that reduces the immediacy of it all. That being said, I know I spend a lot of time online – I’m just careful to curate what I give my attention to – and I unfollow a lot of stuff that even hints of negativity or drama (I know my limits these days!) So glad you’re finding the perfect balance for your needs too. x

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    1. Hi, Leanne – Sounds like you have your digital life well sorted and are purposeful with your on-line time. Knowing your limits is key as is staying away from drama and negativity. I am off to read your current post now. See you there!

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  7. I know that I am on-screen way too much and I’ve tried to make some changes. I get too many emails, many of which I delete before opening so I regularly cull and unsubscribe. I have also given myself permission not to comment on every blog post (and unsubscribe to ones that no longer interest me). It’s hard, though, and I appreciate your helpful suggestions.

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    1. Hi, Janis – As with so many things, keeping our digital balance does take ongoing attention and maintenance, and includes letting go of things (as hard as that can be) when the time is right. Regehr’s book was very helpful to me in providing an extra nudge that I needed.
      I greatly enjoyed catching up with you the other day and the positivity of that chat!

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  8. Hi Donna, Good for you to do digital spring cleaning and find the digital-physical balance. My current wellness focus has been spending time in nature, solo or with family and friends and doing regular physical and mental exercises for my ongoing health maintenance. I’ve never had IG, Linkedin, Pinterest, Amazon, etc. on my devices and I don’t feel I missed anything important. I do regular decluttering of photos on my phone to make room for new photos.

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    1. Thank you for reading and commenting. Cleaning up digital files can seem overwhelming, especially for all of those things that we never subscribed to. I try to do a little cleanup whenever I can to help combat the overwhelm. ❤

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  10. I never look at work email at weekends or in the evening. I agree with Laurie – there are lots of things that use technology that are positive. I enjoy a selection of word puzzles on my iPad each evening, and also use Facebook and Instagram to keep in touch – Instagram is great for finding out what is happening on the restaurant scene in town that I appreciate. There is the library app for free audio books (why would one use Audible?), apps for banking, flights and topping up bus passes that all go to make our lives easier.

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    1. Hi, Barb – You and Laurie are absolutely right. There are many positives with technology to help make our lives easier, stay in touch and bring joy. It sounds like you have a digital system that works wonderfully for you. Reghr’s suggestions are only for those who are feeling technology overwhelm or seeking change. Otherwise, she is definitely pro-digital-literacy for the reasons that you mention.

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  11. Hi Donna, thanks for the mention and I do enjoy my Social Media free Sundays. I’m finding that lately I don’t have the inclination to scroll, post to social media or even spend time at my computer. I go through phases but I do like your point about not reacting immediately to texts or messages. I’m getting better at that! A great theme for our Wellness Reimagined post this month, Donna. x

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    1. Hi, Sue – Thank you for your kind words (as always). I too am getting better at not responding immediately to digital messages and spending less time on my computer and phone. The busyness of summer has made this resistance a bit easier for me. We’ll see what the quieter winter months do to my resistance. Wishing you wonderful travels that are happening soon!

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  12. I’ve changed a few of my digital habits Donna. I check my phone usually once but sometimes twice each day. On FB these days, I only check into my groups and make it a point not to scroll, and I never post these days. Substack is my platform of choice these days, and I spend quite a bit of time there, but mainly for blogging. My screen has more than halved over the past month. The main reason for this is to help me to sleep like a ‘normal person’. I haven’t been doing it long enough yet to assess if it’s been a success. I love your advice here.

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    1. Hi, Jennifer – Congratulations on putting some excellent digital habits in place. I am curious to find out if reduced screen time leads to better sleep for you. I like keeping my electronic devices to a minimum (I don’t have a tablet/ipad or kindle-type reader) so I use my phone for reading and I love to read at night. I am now trying to read earlier in the day to significantly reduce blue light interference in the evenings.

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  13. You read some very interesting and useful books, Donna. Its slightly ironic that a book was written to help people get off their devices. Did you read this on your phone? 😁 I would have. But I do use my Kindle Paperwhite to read before bedtime which prevents googling something as I read. You bring up important points. Delete unused apps, games, etc. I try to keep away from my phone, but because I use it for most of my photography, I keep it close. Its amazing we’ve come to rely on our devices so much. Thanks for sharing the book and your thoughts!

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    1. Hi, Terri – Thank you for this thoughtful comment. I was sent a free digital copy of Regehr’s book from her publisher, so I did read it on my phone. As I mentioned to Jennifer (above), I like to keep my devices to a minimum (just a phone and a laptop) so I read on my phone and haven’t had a problem with this — although I am now trying to significantly limit my phone reading at night.
      I think that Regehr’s book is (or atleast will be) available in multiple forms (print, digital, audio) so readers will have the choice of which form works best for them. I highly recommend it. ❤

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  14. Up until maybe five years ago, my life was consumed by Facebook, Twitter and a few more of the usual suspects. Resistance was futile as I had bought into the ecosystems of the all.

    Then one day I had a bit of a mental breakdown, and because of that a period away from my mobile phones and computers was inevitable. It was then I started to look at my usage of said technology and it dawned on me I didn’t really like how I was using all the various devices I had. So I removed many of the gadgets that could access these apps. I felt like I’d been a pawn, a pawn in someone else’s game. If I really couldn’t part with the device, and there were many, mostly computers, I’d make sure that there was no data flowing out to the wrong people. My inboxes were constantly filled with spam, so I closed many of the accounts I held.

    Now, I have nothing of any note on my computers or phones. The distracting ping of incoming messages or emails has been replaced by the soothing sounds of death metal bands and that part of me was complete.

    Looking back on how much I was using these apps, I was aware that my time and more importantly, my energy was being wasted on things that were not important. I can’t say it was easy at first, I would sit without any pings to validate my existence and feel very bad.

    All the time I was detoxing from the Internet addiction I was having treatment for my mental health. I still am as the problems that manifested are problems that have been seen before in my life. I’m not sure I can agree with the diagnosis I’ve had, it would appear that they know what they’re talking about, I think it’s the white coats that help to exaggerate their importance, well, that’s what I tell them.

    Seriously though, if you feel you’re engulfed by banal messages from any platform, unsubscribe, block the offender or go hardcore and get rid of the device that all the messages come in on. Or have a breakdown, but I don’t recommend it.

    Good luck to everyone if you’re on the path back to reality. I’m a long way from that, but think of the things you can with your head not down and furiously writing a response to something. It’s great, I’ve discovered much, like daytime TV is an even more of a drain on my life force. Who knew?

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    1. Thank you for reading, commenting and sharing your story with us. You give excellent advice here, especially — if you engulfed in digitial messages that are not benefitting you, unsubscribe, block the offender or take a break from the device.
      Wishing you much peace ahead.

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  16. Hi Donna! Great advice. My favorite is “Algorithm Resistance “! I’m not crazy about the cyber world knowing my every choice online so confusing them a bit appeals to me! :-). And can’t we all use a bit of “digital detox” now and then. I have all my notifications silenced but it’s still tempting to check in to see what is new when I have a moment to pause. Of course now while I’m on vacation I’m not as tempted but I have been using google maps like crazy! Oh and google translation was critical while in Germany. Glad to have them but yeah it can get out of hand. Thanks as always for the good advice. ~Kathy

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    1. Hi, Kathy – It is wonderful to hear from you. Your comment here contains much wisdom (as usual). Resisting the ‘algorithm loop’ created for us makes great sense to me and is something that I am currently actively working on.

      I have been enjoying following your travels on FB — and consider that a very positive use of my digital time. Wishing you safe travels ahead! ❤

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  17. thanks Donna, very enlightening post. I’m trying to close phone an hour before bedtime and put it in other room. My eye person said about 20 mins on phone, look away and into the distance for 20 seconds – make sense.

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  18. lovely post thanks Donna. I try to disconnect from phone an hour before bedtime and put phone in other room. You covered many bases here, much appreciated. The phone can be a time suck for sure –

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    1. Hi, Susan – It is great to hear from you! Thank you for your kind words. Putting our phones in another room while we are sleeping is excellent advice. That helps reduce disturbing light, noise, distraction and temptation.
      Wishing you a wonderful August ahead!

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  19. Hi Donna – right from early on 2000s I never let myself get drawn down wasting-time-type rabbit holes – I know I go down them, when they have some value for me … or commenters. I don’t carry my phone around with me … and I certainly don’t read books on my phone – that is ‘quelle horreur’ to me!! Cheers – but we always need to be reminded. – Hilary

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    1. Hi, Hilary – Thank you for reading and commenting. I always look forward to your comments.
      You make an excellent point here – of what works well for one person is a horror for another. I believe the key is knowing what works well for us, and what doesn’t. For me personally, I like to minimize my electronic devices and my social media platforms. Since I don’t have a kindle or kobo-like reader, and I love to be able to read anywhere at anytime (and to read books for free from the library), I love reading on my phone. That works really well for me, but I totally get that wouldn’t work well for others.
      For me, deleting Instagram and the like, also was a positive for me. But again, I realize that these platforms are well-used by others and bring them much joy. Human beings never cease to amaze me in how alike we are, you still so different and unique! ❤

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  20. Thanks for sharing the “how to” find my screen time. I knew I was scrolling reels too much, but I now have a number to watch. I do like using my phone’s Google AI feature when I’m curious about something and have been using it quite a bit in my summer project. But yeah, I do find myself checking email and notifications way too much…something to stop!

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    1. Hi, Pat – It is awesome to hear from you. I am not sure how I started scrolling, but man can that ever be addictive!! Just paying attention to our numbers (digital time spent and where) can make a big difference. When wanting to check screen time on your computer (where I spend most of my digital time) you can go to Settings > Systems > Power and Battery > Battery Usage. This will display your screen-on time. You can also find screen time details within the Activity History section of your Privacy settings, though this provides less detail.  I hope that this is helpful.

      Wishing you a wonderful August ahead!

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  21. I may be the antithesis to digital connection. I still use a flip phone with a talk & text plan; no apps or data. There is a new phone idling in a drawer waiting to be activated. It’s not about the phone; it’s about the plans & apps installed on it & the person who uses it. All of these devices have an off or silence function. It seems that a “phone” is more of a hand-held computer for which I have no need given my current lifestyle. I do use my computer to check theatre schedules, order tickets, book hotel rooms, utility billings, communicate with overseas friends via email, check recipes, plan routes via google maps, etc – all of which can be done before I leave home. I am cognizant that I sometimes get left behind but I don’t suffer from FOMO. I’m too protective of my personal space. Clutter comes into our lives in many formats. I’m enjoying your take on wellness; very holistic.

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    1. Hi, Mona – I can never adequately tell you how much I appreciate your comments. They are always so wise — and incredibly well-written. Using your computer or phone to check theatre schedules, order tickets, book hotel rooms, pay bills, communicate with friends, find recipes, and plan map routes are all very productive uses of technology. And a huge yes to protecting our personal information and space. We can never be too cognizant of this.
      Wishing you a very happy August! ❤

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    1. Ah, thank you so much for this comment. I read an advanced copy of Regehr’s book. Much of it gave advice to parents, but still, I found it to be very thought-provoking overall.
      Speaking about thought-provoking – I am greatly looking forward to our upcoming book club discussion. See you there!

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  23. Those are such good suggestions. I hope everyone reads this and the book. I’m happy to say I do most of them. I’ll add one reason why you were smart to remove unneeded apps: They are a portal into your phone for crackers and hackers. The less of those the better.

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    1. Hi, Jacqui – Thank you for sharing this comment. Deleting unnecessary apps to help protect our data privacy is an excellent point. Trying to be diligent against spammers/hackers/crackers and the like is the key reason I regularly do a digital cleanup. I greatly appreciated hearing your thoughts on this.

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  24. These are great ideas, Donna. Digital cleaning takes almost as much time as house cleaning for me. Even cleaning (both digital and IRL) can take me down a rabbit hole, LOL. Putting things in their place at the time of creation or reception helps.

    One habit that helps me is that I’m always looking for my phone. This is a good thing. I only have it with me when I choose. My watch alerts me to incoming phone calls that might be important, and others I can quickly shut down. The same is true with texts. If it’s not someone personal or urgent, I don’t need it right then.

    Another thing I do in Google Mail that helps me is to list all unread mail first. Then I can easily eliminate all junk immediately instead of it going into a promotions folder and sitting for weeks, then auto deleting 1-2,000 emails at a time, some of which might have been good to read.

    Thanks for this great challenge. Both yours and Sue’s posts have been very useful. Now I’m off to the others. 🙂 xxxxx

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    1. Hi, Marsha – Thank you for reading, commenting and joining in with your own link. All are greatly appreciated. From my work days, I am still in the habit of keeping a zero inbox (read then delete or read then file if absolutely necessary). This has been a very helpful habit for me. Still, cleaning up other digital files can be quite overwhelming as this task never seems to end! ❤

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      1. Your comment is so true. My problem with read/delete or file is that I debate everything. Making instant decisions has never been my forte. Some things I keep for records, but filing emails – whew! Good for you, though. I’m super impressed.

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  26. Donna,

    Great post! You have convinced me to delete most of the apps on my phone — I don’t need 12 weather apps when I only use one. Nineteen sports apps–yeeks!?! Thanks, I owe you! Have a great week…I’ll be doing some phone cleaning. Joe

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  27. Personally, I am using technology so I can build my library, unplug everything except the stereo, and exile myself from the modern world. Technology has seemingly become a means to an end for me, but for far too many, I fear it has become a life’s goal. Fear may not be the best word, but … yeah.

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  28. I love that phrase “digital wellness” and you make some great points here, Donna. I think everyone would benefit from less screen time. When you work online, it’s a bit harder to do, though. But, we are usually so low on power in the local wintertime that we only switch the internet on to work and other activities have to happen quickly.

    I love declutterring!
    My iPad is six years old and doesn’t have enough memory anymore to even update it. Every month, I have to delete more apps to make it still work. My husband thinks this is an issue (and he bought me a new Google tablet; he was also sick of Apple and being my technical guru with it), but I thought it was fun and rewarding to get rid of programs and “memory” that way. 🙂

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  29. Hi Donna, this is an interesting topic and I’m loving everyone’s comments as well. You have inspired me to go an unsubscribe spree including apps I no longer use and potentially could save me time and money too! A great topic for Wellness Reimagined linkup, so many thanks!

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  30. Hi Donna, this is a great article. The only SM I spend much time on now is WordPress as I really do enjoy a lot of the content I read here. I deleted X in Jan and although I have Bluesky and Instagram, I don’t spend much time there. I only really share some content there. I spend a bit of time on FB keeping up with friends and family but only when I have time.

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  31. Lots of good ideas!

    My iPad and my reading glasses both filter out the blue light which means I can continue my only screen time before bed – jigsaw puzzles!

    I check phone calls and messages for a few minutes two or three times a day and work on blog related things most afternoons for about an hour.

    I might also use my computer for an hour or so some days, working with photos I have taken.

    I only have 60 friends on Facebook and don’t follow anything there, so it only takes a few minutes a day to see what family and friends have to tell me.

    I don’t carry my phone around with me and I don’t wear a watch!

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  33. This is such a great topic and your post had great reminders. We used to wear “blue blocker” glasses for night time screen time, but I do not like wearing them and so usually adjust the screen and choose a tinting option.

    I also know that you are on blog break until next month, so I will not leave too long of a comment – and wanted to say that this post will likely help many folks because this is an area we need to be constantly monitoring for health and wellness.

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  34. So many bloggers on a break in August. Nevertheless, you will be back, I hope.

    You have shared some excellent info on reducing screen time. I especially love the 20-20-20 rule. I had not heard that one before.

    I tend to only look at Notifications from facebook rather than get hooked into the deathscrolling. It is also great to switch the phone on silent and leave the smartwatch off for a day a week. It really helps increase attention and concentration.

    Enjoy your break!

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  42. I have a paper copy of the book in my bag. I have timers set on my phone to minimize the time I spend. Perhaps a detox of Insta is in order. I rarely go on FB now on the computer. Its such a time suck but I use it to keep in touch with far flung family and friends.
    Thanks for an important post.

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    1. Hi, Bernie – Thanks for coming back to this post too. I think you will enjoy the book. Although I already knew much of the message (as you will too), it was a great reminder and became a tipping point for me. Yup, I wanted less time on my computer…much less time. A few other reasons too – but we can discuss those in person! ❤

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