12 Degrees: A Wellness Podcast
From Notifications to Nerve Pain: The Digital Degree
Digital wellness refers to the mindful and balanced use of technology to support well-being. It involves managing screen time, preventing digital fatigue and burnout, and fostering meaningful online interactions.
Description: We often think of digital wellness in terms of screen time or social media habits, but tech shapes us physically, too. Sometimes it’s subtle, like slouching through a scroll session. Other times, it’s more serious: disrupted sleep, chronic pain, or even nerve sensitivity. In this episode of 12 Degrees, Lindsey, Christina, and Deshna explore how our digital lives impact multiple dimensions of wellness, and how to use tech with intention, not autopilot. From movement alarms and screen-free zones to smart notification settings and inbox boundaries, you’ll get practical strategies to stay grounded, present, and in control.
Real life strategies for digital wellness
- Stretch Before You Scroll – Frequent screen time can lead to “tech neck,” tension headaches, and poor posture. Take a moment to stretch or adjust your body before diving into a digital task.
- Use Movement Alarms – Set a reminder every hour to stand, stretch, or move. Small breaks can improve circulation, reduce joint stiffness, and re-energize your mind.
- Pocket Check – Carrying your phone in tight pockets can compress nerves and cause chronic pain. Rotate where you keep your phone—or better yet, stash it in a bag when possible.
- Upgrade Your Setup – Use ergonomic tools like laptop stands, external keyboards, and supportive chairs to align your screen with your spine. Bonus: it might boost focus too.
- Pause to Realign – Check your posture during tech use: are your ears over your shoulders? Hips aligned? A few seconds of awareness can prevent long-term strain.
- Create Screen-Free Zones – Make your bedroom, dining table, or bathroom a no-phone zone to improve sleep, relationships, and presence.
- Be Notification Savvy – Turn off non-essential alerts. Batch-check your messages so you’re responding with intention—not reacting on autopilot.
