Going Analog in 2026: Balance Technology, Burnout & Anxiety
As we move into 2026, many people are feeling drawn toward the idea of “going analog.” This interest a response to the exhaustion that comes from living in a world where screens touch nearly every part of our lives. Technology can be incredibly helpful, offering access to care, flexibility, creativity, and connection. At the same time, when digital engagement becomes constant and unavoidable, it can quietly contribute to burnout, anxiety, and a sense of disconnection.
The question most people are really asking isn’t “Should I quit technology?” but rather, “How do I use it in a way that actually supports my mental health?”
Finding balance means making conscious, sustainable choices that allow technology to be a tool rather than constant negative stimulation our nervous systems.
Burnout, Anxiety, and the Cost of Digital Saturation
From a clinical perspective, burnout and anxiety are often less about individual resilience and more about prolonged exposure to stress without adequate recovery. Many people live in a state of low-level activation all day long (responding to messages, tracking tasks, absorbing information, and managing invisible demands). Research shows that chronic digital overload and fragmented attention can increase stress, disrupt sleep, and interfere with emotional regulation (American Psychological Association [APA], 2022). You can read more about this on a past blog.
Another contributing factor is the rise of parasocial interaction, which is engaging with people primarily through content rather than mutual, real-time connection. While online spaces can reduce isolation, they don’t always provide the co-regulation that comes from reciprocal relationships, which can leave people feeling oddly lonely or emotionally depleted despite constant engagement (Hunt et al., 2018).
Burnout often shows up as:
emotional exhaustion
irritability or numbness
difficulty concentrating
feeling “on edge” or shut down
loss of pleasure or motivation
Anxiety may show up as:
racing thoughts
physical tension
difficulty resting
constant anticipation or worry
Digital saturation can significantly amplify these symptoms.
What a Balanced Relationship with Technology Looks Like
A healthy relationship with technology isn’t about rigid limits or detoxes. It’s about using your personal discernment and awareness to utilize and to take break from technology in a way that’s specific supportive to you.
Helpful technology use often:
reduces friction or mental load
supports access to care (like online therapy)
allows for flexibility without constant availability
enhances connection rather than comparison
Less helpful use tends to:
keep the nervous system in a constant state of alert
encourage over-monitoring or self-optimization
crowd out rest, embodiment, and reflection
Balance begins by asking:
Is this helping me feel supported or pressured?
Am I choosing this intentionally, or out of old habits?
How does my body feel after or during engaging this way?
Sustainable Analog Swaps That Reduce Stress
Rather than all-or-nothing changes, research and clinical experience suggest that small, consistent shifts are more effective for reducing burnout and anxiety (as well as building habits).
Thoughtful Analog Swaps
Digital to-do apps → handwritten daily priority lists
Phone alarms → analog alarm clocks to soften mornings
Scrolling breaks → brief walks, stretching, or stepping outside
Tracking mood or habits → intuitive body-based check-ins
Consuming content → creating something small and personal
These swaps create brief moments of nervous system relief—spaces where you’re not reacting, performing, or optimizing.
Cozy Hobbies as Nervous System Regulation
One of the most overlooked supports for burnout and anxiety is adding in activities that rejuvenate and bring you joy. One way that I love to do this is by engaging in cozy, low-pressure hobbies. These activities aren’t primarily focused on productivity or self-improvement. They work because they are sensory, repetitive, and grounding, which helps the nervous system shift out of chronic activation (Porges, 2011).
Examples of cozy hobbies include:
reading physical books
knitting, crocheting, or sewing
baking or cooking familiar recipes
puzzles, crosswords, or board games
journaling, letter writing, or scrapbooking
listening to music without multitasking
tending plants or gardening
These activities invite presence without evaluation. Nothing needs to be shared, tracked, or improved, which is exactly why they’re so regulating. Social media has also distorted our perception on cozy hobbies making them feel like they should be monetized, showed off, or better than other people’s. Practice your discernment skills by knowing what accounts and platforms encourage you to engage with your hobbies and which of those make you feel discouraged.
Slow Living as an Antidote to Burnout Culture
Slow living doesn’t mean doing everything slowly or opting out of responsibility. It’s about reducing unnecessary urgency and allowing the nervous system to learn that experiencing one task at a time can be enough.
Slow living practices might look like:
technology-free mornings or evenings
preparing meals without multitasking
creating small rituals (tea, journaling, stretching)
choosing fewer commitments with more meaning
letting “good enough” be good enough
Research suggests that unstructured time and reduced stimulation support emotional processing, focus, and stress recovery (APA, 2022). For people experiencing burnout or anxiety, slow living helps counter the belief that rest must be earned.
Using Technology in Ways That Actually Support Mental Health
Importantly, technology can still play a supportive role. Online therapy, mindfulness tools, accessibility apps, and intentional communication can reduce stress rather than add to it.
The goal doesn’t have to be no (or almost no) technology, it can be about being in better alignment with technology and your values, your capacity, and how you engage.
Helpful uses might include:
online therapy or support groups
scheduling tools that reduce back-and-forth communication
mindfulness tools, guided meditations, and focus apps
navigation, accessibility, and assistive tools
connecting with loved ones in meaningful, mutual ways
settings and apps that block or tune out distractions
The key is to let technology serve your life, rather than organizing your life and nervous system around it. It’s okay to use technology in a way that helps make us less stressed, have to remember less, and connect us more to others.
Prompts for Conscious & Sustainable Change
If you’re unsure where to begin, reflective journaling can help guide intentional decisions:
Which digital habits leave me calmer, and which leave me tense?
When do I use screens for connection versus coping?
What moments in my day feel most rushed or overstimulated?
Looking at my screen time, what are areas or categories that make me feel guilty, ashamed or embarrassed that I’ve spent so much time on?
What is one small boundary or change that might support my nervous system this week?
An Invitation to Dive Deeper
In 2026, going analog doesn’t have to mean unplugging from modern life. It can mean making room for rest, presence, and connection in a way that’s sustainable. If going more analog resonates, it may be a sign that your system is asking for less constant input and more support.
In my therapy practice, I specialize in helping people work with burnout and anxiety through a holistic, mind–body-spirit approach. The work we do together focuses on helping your nervous system feel safer and more regulated in your real, day-to-day life. That often includes exploring realistic lifestyle and habit changes (like boundaries around technology, work, and rest) that support mental health in sustainable ways.
If you’re feeling overwhelmed, depleted, or stuck in patterns that no longer feel supportive, therapy can offer a grounded space to slow down and reconnect.
You’re welcome to reach out to schedule a free consultation call to see if working together feels like a good fit.
References
American Psychological Association. (2022). *Stress in America™ 2022: Concerned for the future, beset by inflation.* [https://www.apa.org/news/press/releases/stress](https://www.apa.org/news/press/releases/stress)
Hunt, M. G., Marx, R., Lipson, C., & Young, J. (2018). No more FOMO: Limiting social media decreases loneliness and depression. *Journal of Social and Clinical Psychology, 37*(10), 751–768. [https://doi.org/10.1521/jscp.2018.37.10.751](https://doi.org/10.1521/jscp.2018.37.10.751)
Mueller, P. A., & Oppenheimer, D. M. (2014). The pen is mightier than the keyboard: Advantages of longhand over laptop note taking. *Psychological Science, 25*(6), 1159–1168. [https://doi.org/10.1177/0956797614524581](https://doi.org/10.1177/0956797614524581)
Porges, S. W. (2011). *The polyvagal theory: Neurophysiological foundations of emotions, attachment, communication, and self-regulation.* W. W. Norton & Company.