Digital Awareness in Modern Times: Engaging in Mindfulness Practices
In a recent interview, video game journalist Charlie Hall highlights the benefits of gardening for human health, emphasizing its potential to promote mental and physical well-being [1]. This sentiment is echoed by various experts who advocate for reducing screen time and practising digital mindfulness to improve mental health.
According to a market-study research group, Neilsen, the average American adult spends about eleven hours daily interacting with digital media [2]. To combat this, it's crucial to be aware of why, how, and how much one is using technology, as well as the positive and negative aspects of its use.
Starting to "unplug" from technology provides the opportunity to engage more with things and people that bring joy and fulfillment. For instance, reading an article about 7 Ways to Unplug & Enjoy Life More can help in starting to disconnect from technology [3]. Engaging in activities away from screens, such as hot yoga, knitting, running, reading, walking, or gardening, can help practice mindfulness and reduce screen time [4].
Practising digital mindfulness involves intentionally using technology with purpose rather than mindless scrolling. This could mean delaying screen use upon waking for at least 30 minutes to engage in calming morning routines like stretching, mindful breathing, or journaling [5]. Using "Do Not Disturb" modes during focus times and curating your digital environment to minimize negative or distracting content are also key strategies [3].
To reduce screen time, one can create clear boundaries and habits that limit unnecessary device use. Key strategies include turning off non-essential notifications, designating tech-free zones (like bedrooms or meal times), scheduling specific times for checking emails and social media, and using app timers or website blockers to prevent overuse [2].
Incorporating offline activities such as physical exercise, reading physical books, meditation, journaling, or outdoor walks can replace screen time and improve mental well-being [1][2]. Mindfulness apps (e.g., Headspace, Calm) can guide meditation and breathing exercises to create intentional breaks from screens and reduce digital fatigue [3][4].
The practice of mindfulness is personal, and everyone experiences it differently. Amy Howell, Ph.D., suggests that awareness, reflection, and intentionality are tools to remain connected to oneself and others, and to find space in a digitally crowded world [6]. Engaging in gardening relieves stress, offers moments to celebrate small successes, and provides a sense of wellness and wellbeing [1].
Moreover, the impact of smartphones and technology on reducing face-to-face interactions in society is a concerning issue. Teens in society spend an average of seven hours looking at a screen every day, while children from ages eight to twelve spend almost five hours, daily, looking at a screen [2]. Mindfully engaging in a digital world begins with an awareness of the social, emotional, and physical elements of our connection, followed by reflection [6].
In conclusion, reducing screen time and practising digital mindfulness for better mental health involves creating clear boundaries, intentionally using technology, and incorporating offline activities. Gardening, in particular, offers numerous benefits for mental and physical health, providing a sense of wellness, reducing stress, and promoting mindfulness.
Gardening, as an offline activity, can enhance one's lifestyle, promoting mental and physical well-being, often serving as a mindfulness practice to reduce screen time [1]. Fostering a home-and-garden environment, thus diverting attention away from digital devices, may play a significant role in improving one's overall wellness [4].
