5 Ways to Make Tech Work for Your Nervous System, Not Against It

Technology wasn’t supposed to make us feel like this, burnt out, wired, disconnected. But used intentionally, it can actually become a healing partner for your nervous system.

Whether you’re neurodivergent, highly sensitive, or just overstimulated from a life lived on screens, here are five grounded ways to bring your tech back into alignment with your body.

“Almost everything will work again if you unplug it for a few minutes… including you.”

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Anne Lamott

1. Turn Off Notifications… and Turn On Focus Modes

Notifications are tiny panic attacks in disguise. That buzz? Your cortisol just spiked.

Try using Do Not Disturb, scheduled Focus Modes, or app limits to give your brain a break from the dopamine drip. Instead of letting your phone pull you into chaos, teach it to protect your peace.

[Insert Inline Image: turn-off-notifs-inline-march16-2025.jpg]
Alt Text: Illustration of notifications turned off in favor of nature focus

Your nervous system thrives in silence. Don’t be afraid to curate it.

2. Choose Calm Interfaces Over Cluttered Screens

Design matters. And the wrong design (cluttered, bright, overwhelming) can increase anxiety.

Apps like Endel, Oak Meditation, and Forest are designed with minimalist, sensory-friendly interfaces. Use tech that mirrors the feeling you want, not the chaos you’re trying to escape.

3. Pair Your Devices with Nature-Based Rituals

Tech can nudge you back into your body, if you let it. Try a Pomodoro timer that ends with a walk, or a reminder app that tells you to go outside for one full song.

You don’t have to abandon tech to reconnect with your nervous system. Just let it remind you of what matters.

Try it with: Forest App

4. Use AI for Co-Regulation, Not Just Optimization

Not all AI is productivity-obsessed. There are apps now designed for emotional support, nervous system regulation, and mindfulness, not just tracking or efficiency.

Use breathing coaches, voice-guided meditation bots, or journaling companions like Youper or Wysa. Let AI become a gentle witness, not a taskmaster.

Try it with: Headspace

5. Measure What Actually Matters

Instead of screen time reports or step counts, start tracking things that actually support your nervous system:

• Hours of deep rest
• Consistency in wind-down routines
• Time spent offline
• Physical cues of calm (like fewer jaw clenches or shoulder drops)

Let your nervous system (not your calendar) be your KPI.

You don’t have to abandon your devices to feel grounded. You just have to make them sacred again. What if the real flex in tech isn’t how fast it goes, but how safe it makes you feel?