A notification sound. Another one. And another. In a world that never pauses, it’s becoming increasingly difficult to find a moment of peace. Can technology, instead of distracting us, actually help us maintain work-life balance and support our mental health? We explore how modern technologies designed to support wellbeing are now helping us… breathe.
What is digital wellbeing?
In the digital world, it’s easy to get lost in the endless possibilities that technology offers. Overuse of digital devices is common, and research shows that 81% of young people believe online interactions allow them to stay involved in their friends' lives, which strengthens and deepens their relationships. Interestingly, teenagers also report that online communication helps them feel accepted (68%) and believe that someone is there for them in difficult moments (68%). [1]
This is why we should strive to achieve digital wellbeing – a state where technology supports, rather than dominates, our lives. Digital wellbeing means maintaining balance between the digital world and reality. It’s the ability to manage the amount and quality of time spent with digital devices and to feel that we can do without them if needed. [2]
Achieving this harmony is possible through maintaining digital hygiene – a set of habits and principles that help preserve mental and physical health in a tech-saturated world. Here are some practical tips to help strike the right balance:
1. Screen time management – Set daily limits, use activity tracking features, and take regular breaks from devices. This helps avoid information overload and digital fatigue, improves concentration and sleep quality, and creates more time for offline activities that support overall wellbeing
2. Notification control – Constant sounds, vibrations, and pop-ups disrupt focus and the natural rhythm of the day. Reducing the number of notifications – on both phone and computer – helps regain control over attention. Silence nonessential alerts, use "do not disturb" mode during work or rest, and be selective about which apps can reach you.
3. Information flow control – In a world full of stimuli, it’s easy to feel overwhelmed. Be intentional about what you consume – limit social media use, avoid doomscrolling*, and rely on trusted sources. A simple question such as, “do I need this information?” can help maintain clarity and calm.
4. Digital rituals – For example: no phone in the morning, an hour offline in the evening, or checking emails only a few times per day. These routines build structure and help you reclaim your time.
Digital wellbeing is especially important for IT professionals, who are often exposed to high information overload and continuous availability. Long hours in front of screens can lead to mental fatigue, sleep problems, and reduced concentration. Being mindful about how we use technology helps protect health, improve efficiency, and strengthen work-life balance.
Work-life balance and technology
The rise of remote and hybrid work has dramatically changed our daily routines. Employers often worry that hybrid work may disturb employees’ work-life balance. While office-based work usually ends after eight hours, remote employees have more flexibility – taking longer breaks or handling personal matters during the day and then catching up in the evening. This can extend working hours and shorten actual rest time to below the recommended 11 hours, which can hinder recovery and lower productivity.
On the one hand, technology can amplify this issue. But on the other – when used wisely – it can be a valuable ally in regaining balance between work and personal life.
Examples of technology supporting balance:
• Calendar “focus time” features (e.g., Outlook, Google Calendar) automatically block time for deep work or breaks to avoid overload from meetings.
• Focus modes and digital detox features – available on Apple devices and Android – allow users to limit distractions at chosen times.
• "Offline" or "do not disturb" statuses in tools like Slack or Teams clearly signal availability.
The key is conscious technology use, not its amount. Research shows that people who set digital boundaries (e.g., switching off work phones after hours, not checking emails before bed) are less likely to experience burnout and feel greater life satisfaction. A review published in Computers in Human Behavior emphasizes that excessive digital use can lead to technostress, lower job satisfaction, and mental health problems. [3]
Conclusion? Technology isn’t the problem – it’s the lack of rules for how we use it. That’s why more and more companies are introducing digital wellbeing policies, encouraging employees to set quiet hours, use focus modes, or plan “offline Fridays.”
New tech for the mind – apps supporting mental health and relaxation
In today’s fast-paced world, more and more people are paying attention to mental health and the need to relax. While technology is often seen as a source of stress, it can also support our minds through specialized apps. Meditation, stress management, and sleep improvement apps are becoming increasingly popular, offering practical tools for calming down and recharging.
Top meditation and breathing apps:
• Headspace – One of the most well-known meditation apps, created by former Buddhist monk Andy Puddicombe. Headspace offers hundreds of guided sessions – from basic breathing techniques to sleep meditations and emotion-focused courses. It also includes relaxing soundscapes and quick “SOS meditations” for stressful moments. Studies show that using the app for just 10 minutes a day can significantly reduce stress after only 10 days.
• Calm – Popular among users who value environmental sounds (like rain or ocean waves), bedtime stories, and gentle music. It includes sessions led by psychologists, mental coaches, and celebrities (like LeBron James) focused on self-confidence, resilience, and managing stress. Calm has been downloaded over 100 million times and was named Apple’s “App of the Year.”
• Balance – A modern, personalized meditation app. Upon first use, Balance asks about your goals (e.g., better sleep, less stress) and preferences to create a customized mental fitness plan. It adapts over time and offers bite-sized sessions for different needs. The app also includes breathing exercises, sleep support, and step-by-step mindfulness techniques. New users often receive a free one-year subscription, making it a cost-effective option.
Other apps such as Woebot or Mindshift use cognitive-behavioral techniques to help manage stress and build emotional resilience. Woebot, in chatbot form, helps users reflect on emotions with perspective, while Mindshift offers practical tools for anxiety management. While not substitutes for therapy, these can be excellent supplements.
Apps such as Sleep Cycle help improve sleep – a vital part of both mental and physical health. By analyzing sleep cycles and waking users during optimal phases, they help you wake up refreshed. They also provide insights into sleep-affecting habits like caffeine consumption or screen time before bed.
Small change, big impact
Digital wellbeing doesn’t mean abandoning technology – it means learning to use it in a conscious and supportive way. Simple habits like reducing notifications, setting clear work-life boundaries, and using wellness apps can help us regain control over our attention and daily rhythm. From theory to practice – digital detox doesn’t require drastic steps. It’s about gradually introducing small changes that lead to real results: better sleep, improved focus, and greater peace of mind. New technologies can be more than just work tools – they can be our allies in building balance and wellbeing. In a world that never stops, it’s worth taking a moment – with the help of technology that really can… help us breathe.
*Doomscrolling - the habit of constantly scrolling through negative information online
[1] https://www.pewresearch.org/internet/2018/05/31/teens-social-media-technology-2018/
[2] https://digitalwellnesscollective.com/what-is-digital-wellness/
[3] https://www.sciencedirect.com/science/article/pii/S0747563221004416