7 Technology Habits to Quit and Exactly How To

Technology habits are the constant activities you do with your digital devices. Everyone has a couple of habits related to their devices. But not everything we do with our gadgets are healthy digital habits. 

Stopping these acts is not that easy, too. We live in a world where almost everything we do involves technology. So, many tech-related acts have become second nature to us.

However, you can stop tech addiction with a few tips and tricks. Just keep reading, and you’ll soon find out that even the fear of missing out (FOMO) won’t get to you! 

Technology habits to quit

• Checking your phone the moment you wake up
• Oversharing on the Internet
• Constantly scrolling through social media
• Spending too much time on TV shows
• Checking your phone before you sleep
• Reading emails outside of working hours
• Using tech for tasks you can do by yourself

These are some bad digital habits examples that you should quit. They may seem harmless, but they actually bring many negative effects. Let us tell you how these tech habits to quit can ruin your health and daily life: 

Checking your phone the moment you wake up

Jumping straight into your emails, news updates, or social media after waking up can cause a rush of information overload. It also prevents you from starting your day with something healthier, like stretching.

Oversharing on the Internet

Oversharing your life on social media exposes you to privacy risks. It also puts you under unnecessary judgment and social media pressure to maintain a certain image. 

Constantly scrolling through social media

Regularly scrolling through your phone can drain your mental energy and increases procrastination. You’re more likely to spend hours looking at your phone instead of focusing on more important tasks.

Spending too much time on TV shows

Watching TV shows is a fun and comforting way to unwind. But spending too much time on it  can cause you limit your free time for other activities.

Spending hours watching shows also means sitting for hours, which will lead you to a sedentary lifestyle and low productivity.

Checking your phone before you sleep 

Checking your phone before sleep keeps your brain active when you’re supposed to wind down. Hence, it is one of the tech habits that will only make you lose sleep and unproductive the next day.

Reading emails outside of working hours

Doing this will only suck you back into your work mode instead of enjoying your free time. 

Hence, it is better to set boundaries between your work and personal time. So, you can unplug and prevent overuse of technology in your daily life.

Using tech for tasks you can do by yourself 

Using gadgets to do the things you can do by yourself will only worsen your technology dependence. Plus, it weakens your memory and problem-solving skills. Over time, you’ll end up as someone who can’t do simple tasks without help from your phone.

How to quit bad digital habits 

Here’s how you can quit your bad digital habits, step by step:

1. Identify the acts you want to stop
2. Set your goals
3. Choose how to track your progress
4. Monitor and assess

Identify the acts you want to stop

The first step to cure technology addiction is knowing which technology habits you must stop. Do you check your phone every morning, or do you pick it up every time you receive a notification? Picking a specific habit will make it easier for you to focus and find the right solution to it.

Set your goals 

Then, decide how you want to fix your tech routine by setting goals. Having a clear goal helps you stay on track and turn your hard work into a positive change.

For example, if you want to stop bedtime scrolling, you can turn off all notifications an hour before bedtime. And you can set a limit to two episodes per night if you want to cut back on binge-watching shows.

Choose how to track your progress 

Tracking your routine is the most important part of recovering from a technology habit. It makes it easier to keep going on your journey and stay on top of your goals. 

You can record your daily progress in a notebook or sticky note. However, the best way to track habits is to use a routine tracker. It keeps your progress in one place and gives you clear visual data of how well you’re doing.

We recommend using a Daily Habit Tracker to track your tech usage. Daily tracking lets you notice your patterns faster and you’ll be able to reduce your screen time day by day.

Monitor and assess 

Once everything is set, you need to monitor and review your progress until you reach your goal.

Remember, it is okay to make mistakes as long as you get yourself back up to keep going. You can also make adjustments as you try to improve your digital routine. If it starts to feel tough, try breaking down your goals into small, easy steps.

And be sure to celebrate those little wins to keep yourself motivated. It will also make your journey more fun. You can get some ideas from our guide on how to reward yourself for good habits.