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Stress and Digital Toxicity:
Promoting healthy work-life
Americans check their
phones an average of
46 times per day.
Time Magazine, 2016
Facebook is now cited
as the third leading
cause for divorce.
Screen addict is the new
term used to describe
people who demonstrate
an inability to turn off their
smart phones or unplug
from Wifi.;11/21/technology/21brai
Each alert, tweet, or ping is
associated with the release of
dopamine (a chemical
neurotransmitter) associated
with euphoria, the feel-good
hormone. Dopamine is
highly associated with
chemical addiction.
People who drive and text show
the same amount of distraction
and poor reaction time as
someone with a 0.08 blood
alcohol level (the same
demarcation as a drunk driver).
The repeated use of
technology makes people
less patient and more
Tips for navigating the
digital age safely:
• Practice healthy boundaries
 Turn off smart phones during
class, meetings, meals, while
driving, and at social events.
Consider making it a habit not to check
email/text messages/Instagram/YikYak
after a certain time during the week.
Try to check social media once or
twice a day, not hundreds of times
throughout the day.
Challenge your friends/roommates to
put your phones away during meals
and actually talk to each other face-toface.
Opt for in-person communication.
When you have the time, walk to
someone’s room rather than text
• Avoid multi-tasking errors
Keep your mind focused on one thing
at a time. Remember that
distractions (smart phones, social
media) compromise quality work!
• Keep smart phones and laptops
out of your bed
Sociologists have noted a parallel
increase of computer/smart phone
use and insomnia.
Backlit computer screens direct light
onto your face and decrease
melatonin levels (sleep hormones).
• Mindfulness: Maintain a Healthy
Meditation Program
Technology didn’t create a wandering
mind, but it sure does enhance the
Mindfulness/Meditation/Yoga: no
matter what kind of meditation is
practiced, the purpose is to increase
one’s concentration skills which leads
to increased awareness.
• Watch your manners:
Don’t answer a call/text while talking
to someone face-to-face.
Put your phone in your bag during
Don’t post inappropriate/disrespectful
things on social media.
While it is not your job to be the “tech
manners police,” you can model polite
behavior around others.
What are your suggestions for
avoiding techno-stress?
Write your comments below: