Frequently Asked Questions
Navigating the path to digital wellness can bring up specific questions related to individual circumstances. Here are answers to some common concerns.
Are digital wellness apps that track my screen time a good idea? What about privacy?
Screen time tracking apps can be a fantastic tool for building awareness. It’s often shocking to see the hard data on where your minutes and hours are actually going. This awareness is the first step toward change. However, you are right to be mindful of privacy. When choosing an app, opt for those that perform their tracking locally on your device rather than sending your usage data to a third-party server. Read the privacy policy before you download. Alternatively, the built-in screen time tools on most modern smartphones offer robust tracking without the need for an additional app, making them an excellent and private-by-default starting point.
I work with a team in a different time zone and often have to work late at night. How can I manage blue light and have a wind-down routine?
This is a classic digital nomad challenge. The key is to create a modified routine that still protects your sleep, even if it’s on an unusual schedule. First, use blue light filtering software on your computer (many operating systems have this built-in) and enable “night mode” on your phone. These shift the screen’s color temperature to a warmer, less-disruptive hue. Second, your wind-down routine becomes even more critical. The moment you sign off from work, no matter the local time, the “digital sunset” rule applies. Immediately put your work devices away and engage in a 15-20 minute non-screen activity before trying to sleep. This helps create a clear separation between work and rest, even when the clock says otherwise.
I’m a digital nomad parent. How can I model good habits for my kids while still needing to be connected for work?
This is about clear communication and visible boundaries. Your children learn more from what you do than from what you say. Involve them in the process. You can say, “I need to use my laptop for work for the next hour, and then it’s time for us to play without any screens.” When you are with them, be fully with them. Put your phone in another room during family meals or playtime. Co-create “tech-free” times or zones for the whole family. By narrating your intentions and visibly demonstrating that technology has a specific purpose and a specific “off switch,” you teach them that devices are tools to be controlled, not constant companions.
My boss or clients expect me to be available 24/7. How can I set boundaries without seeming unproductive or uncommitted?
The fear of appearing “uncommitted” is real, but the truth is that constant availability leads to burnout, not better work. The solution lies in proactive and transparent communication. Instead of going dark, you manage expectations. Use a shared calendar to block out your “deep work” focus times. Set up an email auto-responder explaining that you check messages at set intervals to maintain focus and deliver higher-quality work. Frame your boundaries not as a refusal to work, but as a strategy for being more effective and productive. Most reasonable clients and employers will respect this, as it ultimately benefits them through the quality of your output. As the National Institutes of Health (NIH) and other health organizations often report, chronic stress and burnout are detrimental to long-term performance.
