Balancing Act: Navigating Tech, Work, and Family in Harmony

by | Sep 5, 2023

Hello Friends,

I hope you are all well! I was privileged to present before a remarkable group at an employee resource gathering this past week. We journeyed into the often-challenging intersection of mental health, technology, and the balance between our professional and family lives. Today, I invite you to dive deeper into this conversation with me.

The Bright Side of Technology

Isn’t it magical? The way technology stitches together the fragmented parts of our lives. As a new grandma, even though miles separate us, using Facetime, I see my sweet grandbaby’s antics. Beyond personal joys, social media and technology connect like-minded communities, allow us to work remotely, do online learning, and make workplaces more inclusive and accessible.

The Dark Side of Technology

While technology brings us closer in many ways, paradoxically, it can create distance, too.  While tech promises connection, it sometimes leaves us feeling more isolated, creating a false sense of relationship. For example, Have you ever watched someone at dinner focused more on their screen than the conversation? Or did you feel a sense of loneliness scrolling through polished snapshots of lives on social media? Platforms built to connect us sometimes create more emotional distance between us. 

Social media is captivating but can distort reality. We bond over shared moments and find community, but sometimes, it can be a breeding ground for anxiety, sleep disruption, and the gnawing feelings of inadequacy through constant comparison.

The digital world, in general, inundates us with the influx of updates and notifications.  With the constant hum of tech, we often are not giving our brains rest. This digital immersion has its pitfalls: attention fragmentation, online bullying, polarization, sedentary lifestyles, and a rise in tech (or process) addiction. All these can weigh heavily on our mental health and wellness.

Cultivating Healthy Tech Habits

Cultivating healthy technology habits is crucial for mental well-being in our fast-paced digital world. Through thoughtful tech engagement, clear boundaries, mindful rituals, and strategic breaks, we can transform our digital interactions into a source of enrichment rather than exhaustion. Let’s explore these strategies together to foster a more balanced and fulfilling digital life.

  • Digital Sabbatical: Carve out tech-free time slots in your day and create space from social media. 
  • Mindful Engagement: Use technology with purpose, not out of habit.
  • Define Boundaries: Keep work and personal time distinct.  Remember, setting boundaries is not about changing other’s habits but safeguarding your own.  For example, it is up to you to determine when you read your emails, take calls, or scroll the socials. 
  • Healthy Rituals: Mute those notifications and schedule ‘you-time’ – perhaps a walk, meditation, or a cup of tea.
  • Eyes on the Horizon: Regular screen breaks. Let your eyes wander and rest.
  • Tools for Digital Nurturing:  The digital realm also offers tools for our digital fatigue, such as “Opal,” which tracks screen time.  Apps like Headspace and Calm help with staying present, relaxing racing thoughts, and sleep.  I’ve found my little meditation haven in Peloton’s meditation offerings.

Finding Balance: Bridging Digital Gaps in Family & Work

When discussing striking a balance, I don’t mean a perfect equilibrium. Life is beautifully messy, and sometimes work will demand more of you, and sometimes family will. It’s about being present wherever you are and giving yourself grace when everything doesn’t go as planned. Here are a couple of ideas: 

  • At Home: 
    • Designate tech-free zones or periods. Dive into board games, cook together, or just chat. 
    • Talk openly about the digital world, especially with younger ones. Fostering open conversations about tech’s impact on mental health and implementing strategies for balanced usage.
  • At Work: 
    • It’s true workplaces can be sanctuaries of well-being. Champion screen breaks, tech-free exercise, and lunch breaks, spaces for employees such as resource groups, digital or mental health workshops, and let’s respect our ‘switch-off’ times.
    • And, dear readers, please remember: You are more than your to-do list. In our hustle to achieve and excel, let’s never forget that our simple existence, our “being,” is a gift. It’s okay to have off days; self-compassion can be our anchor.

Thank you for sharing this space with me. Let’s keep the conversation going and march forward, fostering real, heartfelt connections. How do you maintain your tech-family-work harmony? Share your stories below. Let’s journey this path hand in hand.


Jodie Rai Lewis, M.Ed., CRC, LCPC 💖

In today’s digital age, it’s important to recognize the impact of social media and technology on our mental health. If you’re struggling with the pressures and challenges brought on by the online world, don’t hesitate to reach out for support. Schedule an appointment with one of our licensed clinicians today and let us help you navigate these complexities and prioritize your mental well-being.


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