In our anxiety therapy and burnout recovery sessions, clients frequently describe feeling tethered to their devices, checking email at midnight, scrolling social media first thing in the morning, or fearing they’ll miss important updates. At Ember Psychotherapy Collective, we help clients reestablish healthy boundaries with technology by combining CBT, mindfulness, and behavioral activation.

We start with a comprehensive digital audit. For one week, track each instance of screen use: the app, duration, emotional state before and after, and triggers for engagement. Reviewing your log with your therapist often reveals surprising patterns, perhaps social media binges coincide with afternoon slumps, or work emails at night spike your anxiety.

Based on these insights, we co-create an “Interface Agreement” tailored to your life. For example:

Morning ritual: Delay phone use for the first 30 minutes after waking. Begin the day with a 5-minute journaling or stretching practice instead.
Workday boundaries: Check email only at designated times mid-morning, after lunch, and mid-afternoon and disable notifications outside those windows.
Evening wind-down: Power down screens one hour before bedtime. Replace device time with a calming activity: reading a book, taking a walk, or practicing progressive muscle relaxation.

When cravings for digital distraction strike, you’ll employ behavioral substitution techniques learned in DBT: step away from your desk for a grounding exercise, call a friend, or listen to a favorite song. To shift automatic beliefs “I need to be always available” we use cognitive restructuring: identify and challenge unhelpful thoughts, then generate balanced alternatives (“I can respond tomorrow; rest supports my productivity”).

Using tools and resources that are available to you can also be added into your plan as they can also aid in keeping you accountable. An app timer, like the one programmed into your phone or that you can download, can be a great tool to help you increase your awareness and break up your use.

Over weeks, clients report reduced anxiety, improved sleep, and deeper engagement in offline experiences. Our digital wellness coaching integrates these strategies with somatic practices, such as body scans to release tech-induced tension and with emotional regulation skills to manage the discomfort of disconnection.

Nowadays, social media and phone use is a common challenge. Ember Psychotherapy Collective is here to help you reclaim focus, restore balance, and cultivate mindful technology use.