Mindful Technology: Becoming Aware of How I Use Digital Communication
Written by Latosha Walker
Founder & CEO, Wondering.Waves | Military Spouse | Creator | Storyteller
Published: November 4 (apparently I forgot to schedule it so its the 5), 2025
This is Day 4 of my ongoing mindfulness series—a real look at how I’m learning to live more intentionally, one practice at a time.
Always Connected: The Reality of Digital Life
If I’m being honest, I use my phone all day long. As someone who works with social media platforms, manages and participates in spouse groups, and blogs regularly, it often feels like I need to stay connected at all times. Whether I’m checking in with other military spouses, answering questions, or keeping up with community events, my phone is almost always within reach. Sometimes I wonder what it would be like to just turn it all off, but in reality, digital communication is woven into the fabric of my daily life.
A peaceful desert living room with technology set aside—inviting mindful presence, creativity, and quiet moments of self-care.
The Mixed Emotions of Staying Connected
How does it make me feel? Honestly, I experience the full spectrum:
Sometimes I feel connected, productive, and inspired.
Other times, I feel anxious, distracted, isolated, or even overwhelmed.
It can be a lifeline and a source of stress—sometimes both at once.
There are moments when picking up my phone brings a sense of comfort and community, especially during long deployments or when my husband was at sea. Technology helped me find support, share stories, and stay in touch with people who truly understand this lifestyle. Now, I use it to help other spouses stay connected, too.
But I’ve also experienced times when digital communication becomes isolating and all-consuming. The endless scroll can leave me feeling more alone, not less. It’s easy to lose track of time, miss out on real-life moments, or fall into patterns that don’t really serve me.
The Moment I Knew I Needed a Change
I remember one evening when I was excited to watch a favorite TV show—something I’d been looking forward to all week. I settled in, phone in hand, thinking I’d just check a few notifications. The next thing I knew, the credits were rolling and I realized I’d missed the entire show because I’d been doom scrolling. I felt a pang of disappointment and nostalgia for the days in the ’90s when I could just be glued to the screen, fully immersed, not worrying about updates or what else might be going on. That moment stuck with me. I didn’t want to be a background player in my own life—I wanted to be the main character, present for the experiences that matter.
Experimenting with Digital Detox and Intentional Presence
Since then, I’ve experimented with “digital detox” moments—especially now that I’m taking up bike riding again and making time for events. Yes, I might snap a few photos for myself or social media, but it’s become more about enjoying the time I’m having, not seeing what everyone else is up to.
When I’m out riding my bike or at an event, not glued to my phone, I notice so much more. I feel the wind and sun on my skin, see people smiling, hear the sounds of the city or nature, and feel more present and less anxious. Sometimes I’m a little restless at first, but after a few minutes, I start to relax and really enjoy the moment. I’m able to lose myself in the experience, to step into that “main character energy,” and it feels so important—not just for my mental health, but for my sense of self.
Noticing My Triggers (and Making Small Changes)
I’ve noticed I’m most likely to reach for my phone out of boredom, loneliness, or pure habit. It’s almost automatic—when there’s a pause in my day, my hand goes straight to my device. To gently shift this pattern, I’ve started using timers during my work sessions, setting my phone aside, and focusing on deep work for my various volunteer roles and personal projects.
Now, before a work block, I set a timer for 45 minutes. When the timer goes off, I check in with myself: Am I actually enjoying what I’m doing, or am I just avoiding something else or filling time out of boredom? If I catch myself mindlessly scrolling, I’ll get up, stretch, grab a glass of water, or step outside for a few minutes to reset. It’s not about being perfect—it’s about being honest and intentional.
The Ripple Effects: How Technology Shapes My Life
Technology helps me connect, create, and contribute—but it also gets in the way.
Sleep: Late-night scrolling has definitely stolen hours of rest.
Social life: Sometimes, I’m so busy keeping up online that I miss what’s happening right in front of me.
Time outdoors, hobbies, exercise: It’s easy to let screen time eat into the time I could spend creating, crocheting, or simply enjoying the world around me.
Work: It’s a double-edged sword—my phone is a tool for deep work and a source of endless distraction.
Family, Friends, and the Struggle to Be Present
When I’m with family or friends, I try to be more present and put my phone away—but sometimes I catch myself reaching for it out of habit. I do wish I was more present, especially during special occasions or meals. There have been times I’ve missed a funny moment or a heartfelt conversation because I was distracted by my phone. On the flip side, some of my favorite memories are when we all agreed to put our phones away and just enjoy each other’s company—those moments always feel richer and more connected.
Protecting My Creative Time
If there’s one area of my life I want to protect from digital distraction, it’s my creative time—especially writing and crochet. I get so much joy and fulfillment from those activities, but it’s easy for them to get pushed aside by notifications, messages, or the urge to scroll. Setting aside dedicated, phone-free blocks of time—even just 30 minutes to an hour—helps me honor my creativity and make real progress on my goals.
Learning to Just Be
Through all this, I’m discovering that it’s okay to just be in the quiet of the moment and breathe. I don’t have to fill every pause with digital noise. Sometimes, the most nourishing thing I can do is put my phone down, look up, and let myself be present for my own life.
Advice for Anyone Feeling Overwhelmed by Technology
If you’re feeling overwhelmed by technology and want to be more present, remember:
You don’t have to do it all at once. Start small. Pick one time of day or one activity to be fully present for, even if it’s just ten minutes. Give yourself grace, and remember that you’re allowed to put your phone down and just be. The world will still be there when you come back.
Setting a Mindful Intention
This week, my gentle intention is to make more intentional time for working on my own projects—my business, my creative work, my writing—instead of letting digital distractions or outside demands take over. I want to be present for my own goals, not just everyone else’s needs.
Reflection Prompt
When do you reach for your phone, and how does it make you feel? What’s one small, mindful boundary or intention you could set for your digital life this week?
With intention and self-compassion,
Latosha