digital mindfulness

“Mindfulness is a moment-to-moment, non-judgmental awareness,
cultivated by paying attention in a specific way, that is, in the present moment,
and as non-reactively, as non-judgmentally, and as openheartedly as possible.”

~ Jon Kabat-Zinn

This afternoon I had the privilege of facilitating a workshop for the Region of Waterloo on digital mindfulness. Broadly speaking, mindfulness is an intentional process of training your mind to focus on the present moment. I often frame it as bringing INTENTION to your ATTENTION. Digital mindfulness, more specifically, is the practice of being intentional and present while using technology, and engaging with technology in a deliberate, non-reactive way. It can mean noticing how devices affect our mental health, our focus, our relationships, our productivity, instead of scrolling mindlessly or on autopilot. Like any muscle, the more you work towards building mindfulness and practicing it, the easier it starts to feel.

The goal is to think about ways to introduce mindfulness into our daily lives to cultivate healthier tech habits. I shared the following mindful exercise with participants to try this week that you might find helpful, too:

My Intentions: What do I want technology to support in my life? (creativity, connection, collaboration, learning…)

My Boundaries: What are my non-negotiables? (no screens 30 minutes before bed, no work email after 7 pm…)

My Swaps: What will I replace unhelpful habits with? (“I’ll commit to a 5-minute mindfulness practice instead of mindlessly scrolling during breaks”)

My Accountability: Who can I share this with? (a colleague, friend, partner/spouse…)

How do you incorporate more mindful moments or breaks throughout your day to cultivate a healthier relationship with your tech devices?

~Kate

The information provided by Rooted in Wellness Canada is solely for educational and informational purposes and should not be considered a substitute for professional medical advice or treatment. If you are struggling, you are advised to consult with your physician or other medical professionals.