Five Steps I Took to Make Technology My Friend and Reduce Its Adverse Effects
As an information technology professional, technology has been an integral part of my life for over two decades. Not only do I use it every day for many hours, but much of my work revolves around helping organizations use technology to manage and exchange information more effectively.
Technology has transformed our lives. We rely on it for communication, learning, entertainment, work, shopping, banking, and countless everyday tasks. It has made many things easier and more accessible than ever before.
Yet, like any powerful tool, technology also has a downside when we use it unconsciously or excessively.
One of the most noticeable effects is on our physical health. Spending long hours looking at phones, tablets, and computer screens has been associated with neck and back pain, wrist strain, headaches, eye fatigue, and poor sleep. Many of us have experienced at least some of these symptoms without realizing how gradually they develop.
Technology can also influence our mental and emotional well-being. Constant exposure to social media, endless notifications, and the pressure to stay connected can contribute to anxiety, comparison, distraction, and feelings of isolation. Online interactions can enrich our lives, but they can also replace meaningful face-to-face conversations if we are not careful.
Our relationships are affected too. When devices become constant companions, they quietly compete for our attention. We may be physically present with the people we love while mentally absorbed somewhere else.
The challenging part is that these effects rarely appear overnight. They accumulate slowly over months and years, making them easy to ignore until they begin affecting our health, productivity, or relationships.
I have personally experienced some of these effects and have observed them in people around me. At one point, I even considered changing my profession simply to reduce my dependence on technology. But after spending decades building a career in Information Technology, that wasn’t a practical solution.
Instead, I chose a different path.
Rather than trying to eliminate technology from my life, I decided to change my relationship with it.
I still spend many hours using computers and digital tools to create content, manage projects, and market my work. But today I am much more conscious of why I am using a particular tool and whether it is truly helping me achieve the result I want.
Whenever possible, I look for alternatives that reduce unnecessary screen time. For example, I frequently use dictation and transcription tools instead of typing, allowing me to capture ideas while walking or moving around rather than sitting at a desk.
I also love reading books. Years ago, I read almost exclusively on Kindle. Today I often choose audiobooks instead, so I can listen while walking, cooking, or doing household tasks. It allows me to learn while taking care of my body instead of remaining seated for long periods.
Here are five simple habits that have made a significant difference.
1. Be Conscious of Your Posture
When we’re focused on work, it’s surprisingly easy to spend hours leaning toward a screen without realizing it.
Poor posture places unnecessary strain on the neck, shoulders, wrists, and back. Over time, this can contribute to chronic discomfort and tension. Maintaining good posture, positioning screens at eye level, taking regular stretch breaks, and creating an ergonomic workspace can make a remarkable difference.
I’ve learned that protecting my body isn’t about occasional exercise alone—it’s about the small positions I repeat every day.
2. Redeem Time Lost to Information Consumption
One of the biggest lessons I’ve learned is that not all information deserves my attention.
I no longer spend hours watching news channels or endlessly scrolling through social media feeds. Instead, I subscribe to carefully selected alerts and newsletters that keep me informed about topics that genuinely matter to me. In five or ten minutes, I know what I need to know without being emotionally drained.
I’ve also assigned specific times during the day to check email.
When I do, I process it immediately:
- delete spam,
- respond to quick messages,
- move actionable items into a task folder,
- archive information for future reference.
Email no longer controls my day.
The same applies to social media.
I use it primarily for networking, learning, and sharing content that I hope adds value to someone else’s life.
One decision that has helped me tremendously is not installing social media apps on my phone. Since my phone stays with me all day, I don’t want constant notifications competing for my attention.
Instead, I keep those apps on my iPad, which stays away from my workspace.
When it’s time for social media, I intentionally pick up the device.
When it’s time to work, eat, cook, or spend time with people, my attention remains where I want it to be.
3. Use Technology as Your Tool—Not Your Master
Working in technology has exposed me to a culture where every new app must be downloaded and every new gadget must be tested immediately.
Many products today are released early, improved later, and updated continuously.
I’ve learned that I don’t have to join every race.
If I don’t genuinely need a new application, I simply don’t install it.
If I do need a solution, I spend time researching the available options and choose what serves my purpose best.
Technology should solve problems—not create new distractions.
4. Understand Why You're Using a Tool Before You Use It
Before adopting any new hardware or software, I ask myself a few simple questions.
- What problem does this solve?
- Will it genuinely save me time?
- Will it help me become better at what matters most?
For me, what matters most falls into five areas:
- Health
- Relationships
- Skills
- Wealth
- Personal growth
If a new technology supports one or more of these areas, it’s worth considering.
If not, I probably don’t need it.
Not every innovation deserves a place in our lives.
5. Put Devices Away When You're Done
One of the simplest habits I’ve developed is physically separating myself from technology when I’m finished using it.
During the day, my phone stays with me because it’s my primary communication device.
But once my workday is over, my computer and iPad are put away.
At night, my phone joins them.
No devices beside my bed.
I value uninterrupted sleep more than late-night scrolling.
Those few extra minutes online are rarely as valuable as a good night’s rest.
Becoming the Master Again
Technology itself is neither good nor bad.
It simply amplifies the habits we already have.
When we use it consciously, it expands our knowledge, creativity, productivity, and ability to connect with others.
When we use it unconsciously, it quietly consumes our attention, our time, our health, and sometimes even our relationships.
Over the years, I’ve realized that the goal isn’t to disconnect from technology.
The goal is to stay connected to ourselves while using it.
Technology should remain one of humanity’s greatest servants—not become its master.
I’d love to hear how you manage your own relationship with technology. Have you developed any habits that help you use it more intentionally?