Professional Well-Being: Managing our Relationship with our Cellphone

It’s no secret technology is a part of our everyday lives. Our cellphones are incredibly convenient, as they serve as a centralized technological tool that afford us varied options for social connection, workplace efficiency, entertainment, and instant information accessibility. It makes complete sense why it’s the public’s favorite everyday tool. As technology continues to evolve and expands its reach (e.g., AI, automation, social media platforms), when do we reach a point of too much tech? Health professionals have indicated excess screentime can have negative impacts on physical and mental health (Bradly Ruder, 2019; Descourouez, 2024). This post is not meant to shame anyone for using tech, as I too enjoy the perks that come with my tech. This post is meant to encourage reflection and alternatives that nurture our well-being with and outside of tech. Let’s be real, the Housing & Residential Life profession is demanding work. It’s vital as professionals to take care of ourselves to be able to serve our students and show up for our teams, especially when we compound our responsibilities with our current political climate and the impacts it’s directly having on higher education institutions across the country. Below you’ll find a playful list of suggestions to consider that can help promote mindfulness in your daily life. Pick & choose your adventure!

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Reflection

Reflection questions to enhance your understanding what your relationship with your phone looks like (Leclaire, 2025)

1. Can I put my phone away at certain times of the day?

2. How can I use my phone as a tool, instead of letting myself be used as a product?

3. Are there any push notifications or messages that I can turn off?

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Offline Activities

1. Engage in activities that allow you to use your hands such as cooking, puzzles, sewing, gardening, sketching, woodwork, etc.  

2. Get inspired by The Offline Club. It’s a social club located in Amsterdam focused to get folks offline and connect in-person through non-tech activities. This organization has coordinated global initiatives such as the “Global 24-hour Digital Detox Challenge”. Anyone reminisce MapQuest?

www.theoffline-club.com

3. It’s undeniable we are living in a time of stark political division in our country coupled with global humanitarian crises that make tuning into the news feel overwhelming. It’s vital to stay informed to be engaged citizens and advocates for the causes and institutions we believe in, yet protecting our mental health is a key part of this process. Consider these media consumption tips:

4. Reading printed articles can help alleviate the anxiety from just reading “breaking news” notifications

5. Pick 1-2 topics you want to dedicate time following

6. Engage with various credible news sources to gain a fuller perspective on a topic (e.g., ordinary people documenting their personal experience, follow non-profit organizations, academic writing, independent news media, & podcasts.)

7. Read books to develop language outside of your social media echo chamber

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Move Your Body

It’s easy to fall in the “all or nothing” thinking trap when deciding to commit to a physical fitness plan. The majority of us have been there when we set that New Year’s resolution of hitting the gym three times a week for the whole year and by March you're like “gym who?”. And that is OKAY. Trust, I have definitely been that person one too many times. It comes down to this. We must be honest and realistic of the demands of our everyday lives to find the time and space to commit to physical activity. Our commitments to our physical health don’t always have to be a grand gesture or perfect to be impactful. The ultimate goal is to move our bodies. Here are some simple, yet impactful ways to get started:  

1. Engage in the most underrated form of exercise, walking (Darthmouth Health, 2025)

2. Take the stairs (USC WorkWell Center)

3. Micro-stretches to address Tech Neck

4. Calm App Users- Daily Move with Mel Mah

Workplace Wellness Initiatives

Check out free or discounted wellness resources offered by your employer. Some resources offered by universities include discounted rates to their recreational centers, ergonomics evaluations, or health incentives tied to your health insurance. If you are unsure what wellness programs or incentives are offered by your employer, start by connecting with a Human Resource (HR) representative to find out.  

The more integrated technology becomes into our everyday lives, it’s important we take conscious decisions on how it should serve our lives and set boundaries to protect our mental health. Engaging in reflection, offline activities, moving your body, and using health incentives offered by your workplace is a great start. As Housing & Residential Life professionals and educators, we are called to the profession to serve others and in return we are all deserving to serve ourselves by dedicating time, energy, and space to care for our well-being.