Is Technology Bad for Mental Well-Being?

Technology often gets a bad reputation – burnout, distraction, overstimulation. With constant notifications and screen time, it can feel overwhelming. But is it all bad?

I don’t think so! When used mindfully, technology can actually support our well-being. Like many, I occasionally slip into endless scrolling or become overly reliant on screens. But instead of seeing tech as the enemy, I focus on how it can help me reset, reflect, and recharge (or at least I try to!).

And this isn’t always easy. It’s not about striving for perfection, but finding balance. While limiting screen time can be helpful, I want to focus on what we can intentionally incorporate into our routines, rather than just what to avoid. So I ask myself: instead of letting technology control my day, how can I use it as a tool to support my mental and emotional health? Small steps can make a huge difference. By using tech intentionally, we can prevent burnout and feel more balanced, even when things get hectic.

I’ll be honest—I often feel overwhelmed or dread the idea of spending a large chunk of time on self-care, especially when I’m busy. That’s why I prefer tools that only take a few minutes. Even small moments of self-care can have a big impact, without making me feel like I’m adding more to my plate.

1. A Moment to Breathe: Insight Timer

There’s always time for a quick reset, even in the busiest of days. One of my favorite ways to center myself is by using Insight Timer—a free meditation app with a massive library of guided sessions. I’ll often take 2-5 minutes for a quick breathing exercise or guided meditation, and it makes a huge difference. These short moments help me refocus, let go of stress, and come back to the present. It’s amazing how just a few minutes of deep breathing can shift my mindset and bring calm when everything around me feels chaotic.

2. A Daily Reset: Bend

Whether I’m sitting at my desk all day or rushing between tasks, my body starts to feel the effects. I tend to forget how much stress builds up physically, especially when I'm always on the go. That's why I love using Bend, a simple stretching app that guides me through stretches throughout the day. It helps me reconnect with my body, relieve tension, and reset. I don’t need a gym or a lot of time—just a few minutes of stretching, and I feel so much more grounded and energized. It’s a quick way to break up the day and avoid physical burnout.

3. A Gratitude Journal: Presently

Gratitude can be a powerful tool, but I’ll be the first to admit that it’s easy to let it slip through the cracks when life gets busy. That’s why I turn to Presently, a simple gratitude journaling app. It’s not about writing pages of reflection—just jotting down a few words about something I’m grateful for helps shift my perspective. It doesn’t matter if it’s something big or small; what matters is that it reminds me that tough days are temporary, and there’s always something positive to hold onto. Looking back on past entries also helps me appreciate how far I’ve come.#

4. A Catch-All-Feelings Space: Notes

I’ve found that the simplest tools can be the most effective. My Notes app is my go-to for everything—whether it’s writing down to-do lists, capturing reminders, or jotting down my thoughts in emotional moments. Having one place to dump my thoughts helps me declutter my mind and stay organized. It allows me to focus on what matters, rather than constantly trying to remember everything. Whether I’m feeling overwhelmed or just need a mental breather, my Notes app is my personal catch-all, keeping me grounded and organized.

Reflection Time

Take a moment to think about how you can incorporate small, actionable steps into your routine to use technology as a tool to support your well-being. It doesn’t have to be about completely stepping away from screens; it’s about using them intentionally to recharge, reflect, and reset. Technology can be overwhelming at times, but when we choose how we engage with it, it can be a powerful ally in supporting our mental and emotional health.

What tools or resources do you rely on to support your well-being throughout the day?