Mindfulness and Technology: How Ayurveda Can Help Your Family Find Digital Balance
In my years of practice as a medical doctor - and even though I have invested thousands of hours into study and practice - I've seen and observed many of the same trends and developments in our world that you all have. And one concerning health-related trend out there has become increasingly common among humans in general, but young people in particular. The symptoms of this trend might sound familiar: eye strain, disrupted sleep patterns, anxiety, disconnection from others, and disconnection from natural rhythms, just to name a few. These are symptoms of excessive screen exposure and technology overuse. And while these challenges have been developing since the mid-20th century, they've taken on a different character in our hyper-digital age. In particular, they have outsized impact on our youth, who grew up in (or are currently growing up in) this screen-centric world.
I occupy an unusual space as both western-trained physician and an Ayurvedic physician; I see this challenge both through modern and ancient lenses. Many of the nuances of our modern world would have seemed foreign to the ancient scholars and physicians who developed Ayurveda - our technology included. But the beauty of Ayurveda lies in its adaptability – while its principles are indeed ancient, they are timeless and pertinent, and they offer relevant solutions to problems both old and new. This is no less true when it comes to the impact of technology on our physical and mental well-being.
Dosha Dushya
From an Ayurvedic perspective, everything boils down to how the doshas - the universal physiologic principles of vata (movement and transport), pitta (heat and transformation), and kapha (structure, lubrication, and protection) - function at baseline and react to different stimuli. The doshas are essential aspects of our biology, and life depends on them. But they are also corruptible (dushya) by means of just about every adverse stimulus you can think of.
Excessive screen time primarily largely agitates vata and aggravates pitta. The rapid-fire assault of information (sometimes of questionable accuracy and quality), non-stop code-switching, and unclear social cues via online communication increase vata. Vata increase can lead to anxiety, restlessness, and irregularity in circadian/daily rhythms. The direct-to-retina intense blue-white light aggravates pitta, contributing to eye strain and inflammation, to name just a few examples. Kapha is also often reduced in an unhealthy way via excessive screen time, though that change often takes longer and can be more subtle.
And let's be real: this is pervasive stuff.
But here's what gives me hope: I've seen remarkable changes for the good when young people integrate simple Ayurvedic practices into their digital lives. These aren't about completely or simply disconnecting – that's neither practical, nor is it necessary in today's world. Instead, it's about setting the standards of balance and mindfulness in our relationship with technology.
Let me share some practical approaches I've found particularly effective:
For the Eyes (Alochaka Pitta):
Practice the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds, with attentiveness to the details of its appearance. If your eyes require the support of eye glasses, no problem! Go ahead and use them.
Regular eye exercises: simple movements of the small muscles that support the eyes help maintain eyeball mobility and reduce the strain on the eyes. One easy exercise is to hold up an index finger in front of your eyes, right at the center of the visual field, and without moving the head, follow the finger tip as it traces a figure 8 turned sideways (an infinity symbol) slowly for a few repetitions.
Cool water flushes to cool off the eyes: a gentle rinse/splash of cool water onto the eyes 5-7 times twice per day (first thing in the morning and midday) can help reduce rising pitta in the eyes, especially on days when screen time is particularly high.
Daily Routine for Better Balance (Dinacharya):
Start the day screen-free for the first hour. This may involve getting up a bit earlier (which can also support the practice of going to bed earlier). What do you do with that first hour? How about some self-care? How about some reflective writing, or an artistic pursuit? How about some exercise, or some meditation? A combination of these can also be nice.
Incorporate standing and movement breaks between digital tasks (learning, working, games, etc.). Getting up and shaking the legs out or stretching is powerful; a 5-10 minute walk can be even moreso.
End screen time 1.5-2 hours before bedtime to support natural sleep cycles.
And be sure not to compromise a reasonable bedtime! 10:00-10:30 PM (or earlier) is optimal for just about everyone. No one is naturally a night owl to the point that they are going to bed routinely at 12:00 AM or later; that is entirely a learned behavior.
For Mental Clarity:
Short breathwork activities between digital tasks can be quite helpful. This could be very basic belly breathing in and out through the nose, or it could be yogic ujjayi breathing, or it could be box breathing, or 4-7-8... the list goes on.
Regular grounding practices are wonderful, simple, and effective for discharging any stress accumulated while online. For example, going outside and (literally) touching grass or a favorite tree, or a yoga corpse pose (shavasana) for a few minutes in a comfortable place can make all the difference.
It is very healthy to have designated tech-free spaces and times in the home. Whether it's a room or two where you live, or a scheduled time to power down and read or exercise or get outside or socialize with people in-person, we all need some of that reprieve every day.
What makes practices like these powerful is their simplicity and adaptability. I've seen kids and teenagers successfully implement these changes when we start small and build gradually. The key is understanding that we're not fighting against technology – we're learning to use it more consciously.
Parents often ask me how to begin implementing these changes with their children. My advice is always to start with one simple practice that resonates with your child. Maybe it's the eye exercises, or perhaps it's creating a morning routine that doesn't begin with a screen. Success comes from building these habits organically from the ground up, and not forcing dramatic changes all at once.
I've also found that the most sustainable changes happen when the whole family gets involved. When parents model balanced technology use and participate in these practices alongside their children, the impact is significantly more powerful.
Again, these practices are about progress; they are not about perfection. And no person (or family) is an island. If you're noticing persistent issues with your child's digital habits or their effects, don't hesitate to seek guidance from a knowledgeable professional; it can make all the difference in navigating these challenges successfully.
Putting it into Practice
Let me share a practical guide that I often share with my patients. This framework is effective across many different age groups and family situations:
Week 1-2: Building Foundations
Choose one morning practice and one evening practice
Start with eye exercises at a set time during the day
Create and hold a designated screen-free space in your home
Track how these small changes affect energy and focus
Week 3-4: Developing Rhythm
Introduce regular movement breaks between digital sessions
Implement the 20-20-20 rule at home
Begin shifting evening screen use earlier, working toward that 1.5-2 hour pre-bedtime buffer
Notice changes in sleep quality and morning energy
Week 5-6: Deepening Practice
Add breathing activities during transitions
Set more screen-free times and lengthen them throughout the day
Introduce more eye-care practices
Observe changes in concentration and emotional balance
Pacing ourselves is key!
These practices also sometimes lead to unexpected benefits. Parents report that their children become more aware of their bodies, more in tune with their natural rhythms, and more capable of self-regulation. As it turns out, these are skills that extend far beyond managing screen time.
In my years of integrating Ayurvedic wisdom together with modern medical practice, one constant has been that sustainable change blossoms out of understanding, patience, and continued small tweaks; not from restriction. When young people understand how their digital habits affect how they feel, they become more interested in finding balance. It's not about demonizing technology – it's about empowering our youth to use it mindfully.
If you're concerned about your child's relationship with technology (or your own), or if you're a young person struggling with digital overwhelm, know that there are solutions that don't require giving up technology entirely, nor the connections of our online world. The wisdom of Ayurveda, combined with contemporary medical understanding, offers a path to balance that's both practical and profound.
In my practice at The Buddha's Medicine, I work with families to create personalized approaches that honor both ancient wisdom and modern realities. We can always find ways to make technology work for us, rather than against us.
The digital age presents unique challenges, but it also offers unprecedented opportunities for growth and connection. By applying timeless Ayurvedic principles to contemporary challenges, we can help our youth thrive in this rapidly evolving world. After all, true wellness is about adapting ancient wisdom to meet the needs of our time.
I invite you to start small, observe mindfully, and adjust as needed. Every step toward balance is a step toward better health, no matter how small it might seem.
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As always, if you are curious about how our Ayurvedic, integrative health approach can support your health (or the health of a loved one), or if you're interested in learning more about personalized approaches to digital wellness, you can book a cost-free, 15-minute Consultation with Dr. Matt. Experience our integrative approach firsthand and discover how we adapt our care to support your unique situation.
Dr. Matt Van Auken, MD, MPH
Dr. Matt is an Ayurveda-trained, triple board-certified physician.
