7 Technology Boundaries That Have Helped Me Live More Intentionally

A note from Positively Pam: This post was written entirely by me, without the use of AI. In a world moving quickly towards automations and AI-generated content, I'm choosing to keep this space personal and imperfect, but human.

Technology has become something that the world heavily relies on. Leaving your phone at home makes most feel completely lost and unsafe, it’s like they left their life line at home. Our phones do have a lot to offer us, as we communicate with friends and family, check emails, navigate new places, shop, take pictures and explore the online world.

There are several things that I do appreciate when it comes to technology, but I’ve realized just because it is always available does not mean it should always have our attention. 

Over the past few years, I have been experimenting with different types of technology boundaries. These experiments and changes did not happen over night or all at once, but the slow implementation has done wonders on my mindset.

Here are seven boundaries that have made the biggest difference in my own life. 

1. I Turned Off Social Media Notifications

One of my first changes I implemented a few years ago was turning off notifications from certain social media apps. I was at a point where the amount of notifications I was receiving in a day led to too many interruptions. 

So, instead of letting these mostly useless notifications light up my phone throughout the day, I decided that I would choose when I get to see the notifications instead of letting my phone decide for me.

With my notifications significantly decreasing from this experiment, I realized that I had gained much more control over what controlled my attention.

For me, most notifications from social media aren’t urgent. If someone truly needs me, they can call me. But, I definitely don’t need to be getting random updates throughout my day while my focus is elsewhere.

2. I Started Looking at Social Media Differently

This was a little difficult at first. Over the years, my relationships with certain apps shifted. There was even a season of my life where I fully deleted TikTok. This was around 2024 when the election was going on and I felt like I couldn’t escape the political algorithm. 

I redownloaded it during my season of being a real estate agent as it helped me gain leads, but once I shifted away from real estate into a new job, TikTok began to feel irrelevant again. 

I don’t think the goal is to permanently delete or avoid certain apps, but rather to ask yourself if your current relationship feels healthy with each app. 

In this current season of my life, I set the intention to only go on the apps to check on friends and messages and log off. It typically takes less than 10 minutes a day so I feel in touch with long distance friends without letting social media rule my day.

3. I Created Phone-Free Evenings

For a long time, I thought it was normal to begin and end my day with scrolling. It felt natural and easy. However, overtime I began to notice that I didn’t actually like how I felt before going to bed. 

The constant short clips brought anxiety, stress, comparison and not always the best feelings. I realized I was creating a stressful night routine where I couldn’t be alone with my thoughts. Instead, I let everyone online rule how I felt.

Now, I always aim to be away from my phone and just screens in general at least an hour before I go to bed. Since implementing this experiment, I feel calmer and much more present.

4. I Set Time Limits Instead of Deleting Every App

After years of experimenting, I’ve realized when it comes to time limits on your apps, it will only work if you set an intention with the time limits.

When I first started setting time limits, I would get caught up with scrolling and always click “Ignore for Today” when the time limit popped up. I think when it comes to social media apps, you have to go on the app with an intention.

Ask yourself how long you want to log on today, what you want to get out of the app, and what you want to avoid.

When you combine intention with app time limits, I think that gives you the best shot of truly logging off when you get notified that it’s time. And, I think the ultimate goal is to actually get off the app before the time limit pops up. This is a little game I used to play with myself - logging off before the time limit appeared.

5. I Stopped Letting Work Follow Me Home

Technology has kept us extra connected to work. When we get home from work I think the last thing any of us want to do is think more about work.

Work is not meant to consume our day. If you are able to, try to keep work apps off your phone. Or, if you do need them, turn off notifications, mute group chats and create space between work and personal life.

This will allow you to stay much more present outside of your work hours.

6. I Started Using Do Not Disturb Throughout the Day

For years, I thought Do Not Disturb was only something you used while sleeping. Oftentimes, I’ll put my phone on DND to stay fully present.

This ties back into the interruptions we spoke about earlier in this article. Sometimes, we just need a full shut down from all notifications. This allows us to stay present while spending time with loved ones, having dinner, reading, or simply enjoying a quiet afternoon. 

When decreasing the interruptions, I’ve found this helps me appreciate these moments more.

7. I Switched Back to a Traditional Alarm Clock

At first, I thought buying an alarm clock was unnecessary because my phone already had one built in. However, not touching your phone first thing (even if it’s just to turn off an alarm) really changed my mornings.

When I turn off my alarm clock, I’m not tempted to look at my notifications because they’re not right there. 

Having an alarm clock with no distractions allowed me to wake up a little more slowly and choose how I wanted to begin my day, without the extra noise.

Also, bonus points if you can turn your phone off before bed. I’m not perfect at this yet, but it prevents you from turning off your alarm, but then saying “hey Siri, set a timer for 15 minutes” so you can continue snoozing, or again avoid the notifications you received during sleep.

The Biggest Lesson I’ve Learned

Throughout these experiments, I have been able to create boundaries with technology that gives me more room for the life in front of me. 

I look back on certain years where I would spend hours scrolling online, getting distracted from notifications, or starting my day on the wrong foot by looking at my phone first thing. I sometimes cringe at the stress I was bringing on myself.

From these boundaries, I’ve learned how to quiet my mornings and evenings, create less distractions and live more in the present moment. It’s been a true gift and my hope is that these experiments will help you as well.

I don’t think the goal is to use your phone as little as possible, as several of us do have to work from our phones. I think the goal instead is to be more intentional. 

Ask yourself if your current habits are helping you become the person you want to be. If they aren’t, maybe it’s time to experiment with one small change.