At Journey In Action Support, we often talk about finding a comfortable balance in our daily routines. While technology is wonderful, spending too much time looking at screens can sometimes leave us feeling drained or foggy, which can impact our overall wellbeing.
Recognizing that your brain has “too many tabs open” is a fantastic first step. But what comes next?
When you hear the phrase “digital detox,” you might picture locking your phone in a drawer. But let’s be realistic: for many NDIS participants, technology is an essential tool. It is how we communicate, organize our supports, use accessibility features, and stay connected to our communities. We don’t want to get rid of our devices; we just want to build a routine that gives you choice and control over your screen time.
Here is a gentle, practical guide to building screen habits that support your daily life and energy levels.
1. Notice Your Habits (Without Judgment)
You can’t change a routine if you aren’t sure what it looks like. For the next two days, try paying attention to when and why you reach for your phone or tablet.
Are you scrolling because you feel a bit bored? Are you seeking comfort after a busy day? Is it simply a habit your hands are used to? There is no need to judge yourself or try to stop just yet. Simply noticing your patterns is a wonderful first step toward taking back control.
2. Tame the “Notification Noise”
Every ding, buzz, and flash from your phone is designed to grab your attention. For individuals who experience sensory processing differences, this constant background noise can easily start to feel tiring or overstimulating.
What you can do next: Take a moment to check your phone settings and turn off notifications you don’t really need. Keep the important ones (like messages from family or your support worker), but consider silencing social media updates. This way, you choose when to check those apps, rather than letting them interrupt your day.
3. Create Small “Tech-Free Zones”
You don’t need to step away from your devices for a whole day to feel the benefits. Instead, try creating small, manageable pockets of time or space where screens take a break.
- The Bedroom Strategy: Try keeping your charger across the room instead of right next to your bed. Looking at bright screens before sleep can make it harder for your brain to wind down and rest naturally.
- The Mealtime Routine: See how it feels to make the dining table a phone-free space. This can be a great way to encourage mindful eating and enjoy uninterrupted conversations with your support workers.
4. Swap the Scroll for a Sensory Break
When you feel the urge to mindlessly scroll, it is often just your brain asking for a gentle break. Screens offer a distraction, but they rarely provide true rest. Next time you reach for your phone out of habit, try substituting it with a brief, calming sensory activity:
- Step outside and feel the sun or a fresh breeze for two minutes.
- Do some gentle stretching.
- Listen to a favorite piece of music with your eyes closed.
- Make a cup of tea and focus entirely on the warmth of the mug.
5. Try the Grayscale Setting
Smartphones are incredibly colorful and bright by design, which keeps our minds engaged and makes it hard to look away.
What you can do next: Try switching your phone screen to “Grayscale” (black and white) in your accessibility settings, even just for the evening. When your phone looks a bit plainer, it often becomes much easier to put down when you are ready to rest.
Progress, Not Perfection
Building new, healthy screen habits is a journey. There will still be days when you spend longer than intended watching videos, and that is completely okay! The goal isn’t perfection; it is simply to create more moments in your day where you feel present, calm, and in control of your digital world.
If you are feeling unsure about how to balance your screen time, you don’t have to figure it out alone. The team at Journey In Action Support is always here to work alongside you, offering guidance to build everyday routines that empower you and support your goals.
Feng is the founder of Journey In Action Support, an NDIS provider based in Sydney’s Lower North Shore. With a Certificate III in Individual Support, Feng supports participants across household tasks, personal care, transport, and community access — with a bilingual Mandarin and English service that reflects the needs of the local Chinese-Australian community.
