Technology has become a pervasive force in our lives. According to the Pew Research Center, 91% of U.S. adults carry a smart phone. In 2011, only 35% had smart phones which means these devices have become an integral part of our daily lives. Technology has heavily influenced and reshaped our personal routines, workforce dynamics, and social engagement in profound and, at times, contradictory ways. From a personal standpoint, think about the amount of time we spend in front of a screen working, binge watching, or social media scrolling, to name a few. The average daily screen time is 4 hours and 37 minutes. I won’t go into the physical discomfort, loneliness, anxiety and even depression that excessive smart phone use can produce. You are probably already familiar. I’d like to focus more on how we can still reap the benefits of technology without stepping into the excessive use space.

From a work standpoint, technology enabled employers to usher in a remote work era. Think about how online messaging and video calling has impacted our work routine. Does anyone even use their desk phones to call colleagues anymore? We constantly access, utilize or respond to technology enabled systems and hardware daily and for many/most we do so for much of the day. 

Modern technology has so many benefits including enhancing our productivity, quality production, efficiency, connectivity, and health and well-being tracking and care. And the World Economic Forum states that emerging technologies have so much potential that they are literally reshaping industries even in their infancy of adoption. What I think is needed is: a balanced perspective and a balanced approach to the role of technology in our lives.

If you believe you want a more balanced approach to technology in your life, start with a simple, mindful assessment: 

1. Track how many hours a day you are using technology
2. Consider the role technology is playing in each usage
   • Ask, “Is technology serving me right now or distracting me?”
   • Ask, “Is technology usage necessary in this moment?”
3. If in a group, consider the role technology is playing in each usage
   • Ask, “Will technology usage enhance my connection to the group right now?”
   • Ask, “How might others feel by my technology usage in this moment?

After the assessment, consider making some small changes based on what you learned. It might be that you want to place a curfew on technology usage outside of work, and/or remove games from your devices, and/or simply delegate social media time to the weekends. Whatever you decide, make the small changes applicable to your current habits. Let go of the habits that don’t serve you well.