Log off, tune out: Set healthier tech boundaries

If you spend all day on the computer and then all night scrolling, chances are you need a digital reset.

According to Reviews.org, Americans checked their phones 205 times a day in 2024, up from 144 times in 2023. Whether people find themselves reaching for their phones with distraction or work in mind, that constant itch doesn't bode well for their mental health or productivity.

"Constantly checking your phone for notifications can lead to a state of hypervigilance, which can be stressful and make it difficult to focus on other tasks," says Dr. Aditi Nerurkar, MD, MPH , who is working with Calm on a series about setting digital boundaries. "And mindlessly scrolling through social media without an intention or time limit can be a passive activity that can lead to negative emotions."      

Here's how to start: Done doom scrolling? Dump your bad phone habits in 2025

APPROACH THE WEEK WITH INTENTION: Kickresume found that 72% of respondents try to grapple with the #sundayscaries by working on the weekends to get ahead. Meanwhile, 40% of workers said they find solace in binge-watching comfort shows, and 32% try to head to bed early or work out to battle their nerves. 

"People turn to things that help them not think too much on Sunday night," says Martin Poduska , career advice writer at Kickresume. "So they turn on their favorite TV show or have a glass of wine."

Combat anxiety, without screens: Dreading your alarm? Why there's no escaping the 'Sunday Scaries'

DON'T MISS....

The pros and cons of dating at work: Since the shift to remote work, 86% of employees say it has been significantly easier to form romantic connections in the workplace, according to a recent study from resume building platform Zety. In fact, 62% admit to have recently initiated a romantic or flirtatious message to a colleague via a remote work platform, and 27% have been on the receiving end.

Would you date a coworker? Tinder, Hinge … Slack? How remote work is helping workplace romances

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🐠 'Career catfishing' is the latest trend derailing recruiting efforts: Is your next hire planning to bail?

🚩A majority of women ignore health-related red flags: A woman's intuition can help - and hurt - their healthcare journey.

👧🏻How this mom and executive strikes a successful work-life balance: Being a part-time C-suite exec works for this mom of two.