I’ll be honest—there was a time when my phone felt like it ran my life. I’d wake up, check notifications, scroll through social media—mainly Facebook, Instagram, LinkedIn—and glance at emails. Before I knew it, hours had slipped away. It wasn’t just lost time; my focus suffered, my mood grew clouded, and even my sleep took a hit. That’s when I realized I needed a reset—a real, intentional pause to rethink how I was using technology.
The first step was awareness. I started noticing my habits, tracking how often I picked up my phone or mindlessly scrolled—usually the moment a notification arrived. Seeing those numbers was a wake-up call; I realized I’d been giving away hours to things that weren’t meaningful. I began asking myself: “Am I using this technology for value, or just out of habit?” That question became a small but powerful tool.
From there, I made small changes that ended up making a huge difference. No phones in bed. Turning off notifications that weren’t essential. Leaving my phone in another room when I needed focus. It felt strange at first—almost uncomfortable—but soon I started noticing real benefits. My mornings became calmer, my conversations more present, and my evenings less anxious. I was reconnecting with life and people beyond the screen.
Mindfulness became key. I began to pause before picking up my device, consciously choosing apps and activities that added value. Social media shifted from endless scrolling to connecting with friends and learning new things. Emails and messages were still important, but I learned I could handle them without letting them dominate my day.
Another huge part of my reset was creating real breaks. Walking outside, cooking a meal, reading a book, or just sitting quietly helped me recharge in ways screens never could. I noticed my mood improved, my energy returned, and I even slept better. Screens weren’t the enemy, but my attention needed boundaries and care.
It wasn’t about perfection. Some days I still catch myself scrolling too much, checking notifications more than I’d like, or losing track of time. And that’s okay. Digital wellbeing isn’t a one-time fix—it’s about awareness, intention, and being kind to yourself. Technology is incredible, but it only serves us when we’re in control, not the other way around.
If you recognize yourself in this piece of writing, I want to invite you to try your own “Digital Wellbeing Reset.” Start with awareness, set simple boundaries, and take intentional breaks. And if you feel overwhelmed, you don’t have to navigate this alone.
Your time, attention, and wellbeing are precious. It’s never too late to take a pause, reset, and reclaim them. As a therapist, I can help guide you through building a healthier, more balanced relationship with technology—so your devices serve you, not control you. One small step today can make your life feel calmer, more focused, and truly present.
Nenad Bakaj is a Brisbane based Clinical Counsellor, Accredited Mental Health Social Worker, Life Coach and Bigger Bite Out Of Life Trainer with a keen interest in positive psychology, mental health and wellbeing, and is continually developing his professional skills and knowledge. Nenad enjoys working with adolescents and young adults, as well as older clients, and feels it is a privilege to be able to support them.
To make an appointment with Nenad Bakaj, try Online Booking. Alternatively, you can call Vision Psychology Brisbane on (07) 3088 5422 or M1 Psychology Loganholme on (07) 3067 9129.