Written by Team UAre 

Medically reviewed by Dr. Kristy Goodwin

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In today’s hyper-connected world, switching off is more complex than ever. From smartphones buzzing to constant notifications, our digital devices keep us plugged in around the clock. But what does this mean for our well-being, productivity, and relationships? As a neuro-performance scientist, I have witnessed firsthand how the constant connection can lead to stress, burnout, anxiety, and disrupted sleep.

Why Digital Boundaries Matter More Than Ever

We have ancient, Paleolithic brains that were not designed for constant multitasking or endless scrolling. Research shows excessive screen time, especially before bed, impacts our sleep quality and cognitive function. When we don’t set boundaries around our device use, stress levels increase, and it becomes harder to focus.

Personal Experience: My Own Digital Guardrails

Like many, I struggled with feeling tethered to my phone. It wasn’t until I committed to creating (and enforcing) my own digital guardrails, turning off all non-essential notifications and setting specific device-free times, that I noticed a dramatic improvement in my mental clarity, mood and sleep. Establishing digital guardrails is vital if you want to protect your mental health in the digitally-demanding world we now find ourselves in.

Practical Tips for Creating Your Digital Boundaries

• Schedule device-free times: Start small by dedicating the first hour after waking and the last hour before bed to no screens.

• Manage your notifications: These trick you into thinking that everything is urgent and important because your Paleolithic brain has been biologically designed to forage and seek information, not have it thrust at you. Disable non-essential notifications, bundle your notifications on various platforms so they’re not dribbling in and putting a dent in your focus and create VIP lists, so when you activate ‘focus’ mode everyone is blocked, apart from those on your VIP list.

• Use technology to manage technology: Apps that track or limit screen time can help you stay accountable. When we’re online, we often enter the ‘state of insufficiency’ where we never feel complete- there’s always another tab we can open, another Netflix episode we can watch. Set limits on these platforms. Even if you can dismiss the reminder that your time has elapsed, sometimes the reminder is enough of a psychological nudge to encourage you to wrap up your time (or perhaps feel guilty if you elect to continue).

• Create physical ‘charging stations’: Designate a spot in your home to leave your devices overnight, or during meal times or when you return home from work. Research shows that even just seeing your phone can diminish your focus and reduce the quality of your conversations. Your phone can literally be a brain drain.
  
  
  

The Bigger Picture: Digital Wellbeing Is a Workplace Priority

Employers are increasingly recognising that digital overload affects productivity and employee wellbeing. Encouraging boundaries like “no email after hours” policies and promoting regular breaks can make a big difference. This is why your organisation needs to create team agreements or Organisational Digital Guardrails. These are the digital norms, practices and principles that underpin digital ways of working.

Ready to take control of your digital life? Start by choosing one small boundary to implement this week, either personally or with your team. Your brain will thank you.