Some Strategies to Reduce the negative Effects of Technology and Social Media

Jean-Paul Sartre said, “We are our choices.” Existentialists believe that who we are and how we live our lives is the result of our choices. Embracing that freedom also requires that we accept responsibility for directing our lives. How does this view factor in with technology and social media? Here are some suggestions:

1.Take Control – If you are feeling like you are constantly connected or overwhelmed by technology, reduce time spent on Social Networking Sites (SNS) and Information and Communication Technology (ICT) devices such as computers and smart phones. For example, limit email checking to three points during the day.

2. Improve Sleep – Sleep serves a physiological and psychological restorative function. It improves health, mood, wellbeing, work performance, memory, concentration and coping ability. Lack of sleep or disturbed sleep on the other hand can result in:

  •  irritability and other mood disturbances;    

  • poor concentration, memory and attention; and   

  • impaired judgment and physical coordination.

      

To avoid sleep disruption or the desire to check your smart phone in the middle of the night, institute an ICT free bedroom during sleep hours. Using your phone as an alarm clock? Try using a standard clock instead.

3. Reduce Technological Distraction – Mindfully engage in activities and experiences – be fully present. For example, if you are in a meeting, focus on the meeting. Unless directly related to the meeting, resist the urge to check your phone/iPad for texts or emails.

4. Avoid Unintentional Offence – Be careful what you say and how you say it online. Non-verbal and intonational cues are often lacking leaving online communications open to being misconstrued and/or misrepresented.

5. Respect Privacy – The mediated nature of online versus offline communication has created an often misplaced liberation of expression and blurred the boundaries with respect to what is suitable for public versus private consumption. Consider taking personal, private and or sensitive conversations offline. Where possible, connect face to face.

6. Actively Engage – Passive engagement within SNS (e.g., Facebook) such as looking at user’s profiles, status updates and “lurking” in discussion forums without participating can increase the potential for negative self-comparisons, ruminations and depression. Conversely, active engagement (e.g., responding to instant messages) reduces the potential for boredom and negative thoughts and feelings.

7. Engage Meaningfully – Avoid using the internet as a filler for downtime. Instead, engage in more meaningful and fulfilling activities. Connect with friends and family in-person. Get inspired. Join interest groups or clubs. Try http://www.meetup.com/. Consider volunteer-ing.

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