With 2024 just kicking off, now is the time to set goals and make positive changes for the year ahead. If you're constantly connected to the digital world, one of your goals could be to strike a more healthy balance between your online and offline time.

To navigate the complexities of being chronically online, it's important to declutter your physical spaces and devices, maintain or start a mental health practice, be more mindful about picking up and using your devices, and ensure you're taking care of your body. Adopting these approaches allows you to make the most of the digital age without compromising your overall health and well-being.

Thankfully, you don't have to navigate these changes alone. Below, we've compiled a guide—including expert advice and practical tips—to get you started on your new, more balanced lifestyle.

Mindful Device Usage

Being aware of how and when you use your devices is crucial for maintaining a healthy balance in your digital life.

1. Intentional Interactions: Engage with your devices and online platforms with a clear purpose rather than out of habit or boredom. This approach can reduce mindless scrolling and increase productivity. Designate specific times for checking emails, social media, and other digital activities.

2. Device-Free Zones: Create areas where digital devices are not allowed in your home, such as the bedroom or dining room. This practice can encourage more face-to-face interactions and reduce dependency on devices.

3. Limit Multitasking: Avoid the temptation to multitask on multiple devices. Studies have shown that multitasking can reduce productivity and increase stress.

4. Using Apps to Monitor Usage: Some devices have integrated apps to help you track and manage your device usage, providing insights into your digital habits. For those that don't, many third-party apps are available to help you do this.

5. Automation for Focus: Utilize features like Do Not Disturb or Focus modes during work or relaxation to minimize digital interruptions.

Digital Decluttering: Clearing Your Virtual Space

In an increasingly online world, decluttering your digital lives has become as crucial as organizing your physical spaces.

"It's hard to effectively focus on new beginnings if your digital space is cluttered with outdated stuff," says Oleksandr Kosovan, the founder and CEO of MacPaw, which makes CleanMyMac X. Kosovan, a tech entrepreneur and investor, started his journey with coding CleanMyMac in his student days in 2008. The software is designed to facilitate the process of digital decluttering for Apple devices.

“Digital clutter can manifest as unnecessary files, apps, or even habits that reduce productivity and increase stress. By decluttering, we can enhance focus and reduce digital distractions.”

1. Unsubscribe and Unfollow: Regularly review and curate your digital interactions. Unsubscribe from emails and unfollow social media accounts that no longer serve your interests or well-being.

2. Organize Digital Files: Use folders, tags, and consistent naming schemes to organize your digital files. Kosovan notes, "Keeping my files and apps tidy and my digital space organized means I spend less time searching for things." This reduces clutter and makes online tasks more manageable.

3. Limit Notifications: Turn off non-essential notifications. One report shows that constantly getting notified can contribute to increased stress levels.

4. Regular Digital Cleanups: Set a schedule for regular cleanups of your digital devices, including deleting unused apps and clearing browser history. This is where products such as CleanMyMac X can help.

By using some or all of these tips, you can cultivate a digital space that supports your overall well-being and productivity. "Digital decluttering is an ongoing process, not a one-time fix," Kosovan says.

Mental Health Practices for the Digital User

Maintaining mental health is difficult when you're chronically online, but it becomes even more crucial. Here are some practices you can implement to improve mental health in the digital age.

1. Daily Meditation: Integrating mindfulness exercises or meditation into your daily routine can help decrease stress and anxiety, increase attention and concentration, and improve overall psychological well-being.

2. Mindfulness Apps: There are many guided meditation apps on the market. These tools are especially beneficial for beginners and can provide structure to your mindfulness practice. As a bonus, they often have meditations of various lengths, so you can do a quick five-minute session between meetings or a longer one when you log off for the day.

3. Scheduled Breaks: Incorporate regular breaks from digital devices throughout your day. It's important to step away from screens to reset and recharge—especially before bedtime to improve sleep quality.

4. Digital Detoxes: Consider periodically unplugging for a day or a weekend. This can help reset your digital habits and promote a healthier relationship with technology.

5. Professional Help: If you feel overwhelmed, seeking help from a mental health professional can be very beneficial. Therapy can provide strategies to cope with stress that’s related to digital activities or habits.

By implementing these strategies, you can maintain a healthier balance in your digital life. Remember, taking care of your mental health is as important as managing your physical health, especially in a world increasingly dominated by screens and online interactions.

Physical Wellness in the Digital World

In an era dominated by digital devices, it's essential not to overlook physical health. Here are some strategies to maintain physical wellness while navigating a digitally intensive lifestyle.

1. Ergonomic Workspace: Invest in ergonomic chairs and desks, and set up your computer and peripherals to minimize strain. This is important to prevent work-related musculoskeletal disorders. Consider ergonomic keyboards, mouses, and monitor stands to reduce strain on your hands, wrists, and neck.

2. Regular Posture Checks: Maintain good posture while using devices as poor posture can lead to chronic pain issues.

3. Routine Exercise: Engaging in regular physical activity can help combat any issues that could arise from sitting down with a device all day. Depending on your age, there is a recommended amount of moderate-intensity exercise per week.

4. Active Breaks: Take short breaks after long periods of sitting. Simple stretching or a quick walk can counteract the effects of prolonged sitting. If you can't get away from your desk, incorporate simple exercises like seated leg lifts or desk push-ups to stay active even while working.

5. Eye Care: To reduce eye strain, follow the 20-20-20 rule. Every 20 minutes, look at something 20 feet away for 20 seconds.

6. Adjust Screen Settings: Minimize glare and adjust the brightness and contrast of your screen to a comfortable level to reduce eye strain.

7. Hydration and Mindful Eating: Regular water intake is crucial, especially if you consume caffeinated beverages, which can lead to dehydration. Avoid eating in front of screens, which can lead to mindless overeating.

By incorporating these practices into your daily routine, you can ensure that being chronically online won’t negatively impact your physical health and can foster a healthier relationship with technology, ensuring it enhances rather than dominates your life.

This story was produced by WIRED Brand Lab for CleanMyMac X.