4 Strategies for Balancing Technology use with Responsibilities

Written By Emily Bottegal, MS
 
 

A client I work with was challenged by his college professor to complete a media-fast; no TV, no social media, no radio, no phones, no newspapers or magazines.  In his mind he was off the grid.  He struggled because he couldn’t use Maps to help him with directions or look up the score to a recent basketball game.  He felt disconnected from his friends and even though he tried to keep himself busy with work, he noted it was just uncomfortable.  He lasted 4 hours.

We are used to pulling out our smartphones to look up directions, or having something on in the background while we do chores, but these actions and routines cause us to be dependent on technology, and for individuals with executive function challenges, technology has an impact on how and IF we get something done.  Use some of these strategies to help manage your own tech use and impulsivity around technology use:

  • Focus or Do Not Disturb- Turn this on to help you set up times when you are not available to look at texts or scroll through social media.  These can be set up as a regular event so you won’t have to think about it each day

    • Example: Focus 9-10am so I can unload the dishwasher, clean up counters, etc.

  • Set limits- Use your settings to set limits on how long you can be on a specific app or website

    • Example: 2 hours of TikTok so I don’t stay on all night

  • Gamify Tasks- Challenge yourself to get things done and use technology as your reward.  

    • Example: If I finish unloading the dishwasher I can play Candy Crush

  • Use music or body doubling to get things done

    • Example: Play the new Ed Sheeran song while you clean a section of the kitchen.  When the song is over you are done!

Remember, technology has its benefits, but can also be a major distraction.  Set yourself up for success by utilizing some of the strategies above.  

Emily Bottegal, MS

Ensuring students achieve academic, social/emotional, and personal success, Emily has a passion to empower students to succeed in and out of the classroom. Emily coaches from a strength-based approach and believes every individual has the ability to achieve success with the appropriate support and skills in place. She has dedicated her professional life to working with youth in school and community settings. 

Prior to joining the team, Emily worked as a School Site Coordinator and Home-Based Counselor in the Washington, DC area. In these roles, Emily engaged directly with students through individual counseling sessions and small group interventions focused on helping students meet personal goals relating to academics and managing emotions. Her direct experience helped her to understand the challenges individuals face both academically and personally, ultimately leading to her developing lessons around time management, scheduling, study skills, and organization. 

Most recently, Emily worked at a nonprofit, helping secure specialized instruction and support necessary to improve educational outcomes for low-income children with learning disabilities and developmental delays.

Emily has a Master’s degree in Counseling from Johns Hopkins University.

http://www.lifesolvedcoaching.com/who-we-are
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