How to Set Healthier Technology Boundaries

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In a world where screens are part of nearly every moment, taking time to reflect on how we use technology is more important than ever—especially for families with teens. The goal isn’t to eliminate tech but to create boundaries that support healthier habits, better focus, and stronger connections.

  • Start by thinking of yourself as a tech coach, not a tech cop. Instead of policing screen use, guide your teen in developing awareness and balance. This is especially important for neurodivergent kids, where trust and structure can make a big difference.
  • Establish phone-free zones in your home. Designating mealtimes or family outings as device-free encourages presence and genuine connection. Use these times to reconnect without distractions.
  • Keep digital safety part of your regular conversations. When stories come up in the news or online, use them as a way to talk about real consequences and smart digital choices. These moments help teens build awareness and confidence in how they navigate technology.
  • If you haven’t already, check in on screen habits as a family. You might be surprised at what comes up when everyone looks at how much time they’re spending on devices and what kinds of boundaries feel good. This reflection can lead to better habits for everyone.
  • Create clear, manageable limits around screen time. Decide on consistent times to power down, like after 9 PM or during dinner. Most phones now have built-in tools to help monitor and manage usage, like Screen Time (iOS) or Digital Wellbeing (Android).
  • Model healthy communication, both online and off. Let your teen hear you on the phone having a thoughtful conversation. Remind them that not every text needs an instant response, and that tone can be hard to read in messages.
  • Most importantly, keep the door open. Teens are still figuring things out and will make mistakes. If they know they can come to you without fear of judgment, they’ll be more likely to ask for help when they really need it.

Technology isn’t going anywhere—but with the right approach, it can be a more intentional and positive part of daily life.

How to Move More Anytime, Anywhere

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Fitting in movement doesn’t have to mean carving out time for the gym. You can get up and move just about anytime, anywhere—and every minute adds up toward the goal of 150 minutes of weekly activity.

Here are simple ways to stay active whether you’re at home, outside, or in between meetings.

Move More at Home

Being active around the house not only helps you stay fit, but also sets a good example for the whole family. It’s easy to blend activity into your routine:

  • Make chores active: Create “active chore cards” for the family—cleaning, walking the dog, unloading the dishwasher—anything that gets you moving.

  • Dance it out: Clear space, turn up the music, and take a break to move. Rotate DJ duties so everyone gets a turn.

  • Pause screen time: After dinner, choose a game, walk, or outdoor activity before turning to TV or games.

  • Move while you watch: Stretch, lift weights, or walk in place while watching TV. Use commercial breaks for quick fitness challenges.

  • Join the fun: Ride bikes, play basketball, or toss a ball with your kids. It’s movement disguised as quality time.

  • Get pets involved: Play fetch, tug-of-war, or chase with your dog or cat.

  • Game night, reimagined: Twister, charades, and hide-and-seek get everyone laughing—and moving.

  • Keep activity visible: Leave jump ropes or small weights where you’ll see them as a reminder to move.

  • Turn up the tunes: Music can be more motivating than TV—choose something upbeat to stay energized.

Take Your Workout Outside

If fresh air makes it easier to stay active, lean into it. Outdoor movement feels less like a chore and more like play.

  • Dress smart: Use layers for changing weather, and don’t forget sunscreen, sunglasses, and hats.

  • Enjoy good weather: Walk or bike your neighborhood. Research shows outdoor time supports both mental and physical health.

  • Dig into yardwork: Gardening, raking, or mowing all count as physical activity. No yard? Try container gardening or join a community garden.

Add Activity Into Your Day

You don’t need a full workout to move more. Here are quick ways to keep your body active:

  • Try a new hobby: Learn something that gets you moving—karate, dance, archery. Many offer beginner-friendly online guides.

  • Level up your walk: Add wall push-ups, squats, or short bursts of speed to boost intensity.

  • Sneak in small movements: Watching TV? Try glute squeezes, ab holds, or light stretching. Small actions add up.

Movement doesn’t have to be complicated. A few minutes here and there can make a real difference—just get up and go.

4 ways to use technology to support your mental health

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From video counseling to self-help apps, digital tools are making it easier to access mental health support—whether you’re managing stress, navigating anxiety, or simply maintaining your well-being.

Technology often gets blamed for fueling mental health challenges, but it can also be part of the solution. With the rise of mental health-focused apps and virtual platforms, more people are getting support on their own terms—when and where they need it.

In the U.S., nearly 1 in 5 adults experience mental illness each year, and many don’t receive the care they need. These digital tools can help bridge that gap by offering resources for assessment, coping, and connection—all from your device.

While professional care is still essential for ongoing or serious concerns, tech-based support can be a useful supplement in your mental health toolkit.

1. Apps for Anxiety and Depression

Who they help:
People experiencing anxiety, depression, or PTSD symptoms—especially those exploring support for the first time or supplementing other care.

How they work:
These apps use a mix of cognitive behavioral therapy (CBT), mood tracking, journaling, and education to help users understand their mental health and manage symptoms.

Options to try:

  • MindShift CBT: Offers tools to help manage worry, perfectionism, panic, phobias, and social anxiety through CBT-based exercises.

  • PTSD Coach: Designed for those who’ve experienced trauma. Offers symptom tracking, education, and coping tools.

  • Moodpath: Screens for anxiety and depression with daily check-ins and access to 150 CBT-based exercises.

2. Apps for Sleep, Relaxation, and Positivity

Who they help:
Anyone feeling overwhelmed, struggling with sleep, or looking to improve their mindset.

How they work:
These apps provide guided meditations, sleep tracking, mood-boosting activities, and tools to support relaxation and rest.

Options to try:

  • Calm: Guided meditations, sleep music, and bedtime stories.

  • Sleep Cycle: Monitors sleep quality and wakes you during light sleep phases.

  • Happify: Science-based games and activities to build resilience and improve mood.

3. Video Counseling

Who it helps:
People in remote areas, those with mobility challenges or busy schedules, or anyone who prefers virtual care.

How it works:
Online platforms connect users to licensed therapists for flexible and private video sessions.

Options to try:

  • BetterHelp and Talkspace: On-demand counseling with licensed professionals.

  • Amwell: HIPAA-compliant care with psychiatrists and therapists, often insurance-compatible.

4. SupportLinc: ALLtech’s Built-in Mental Health Resource

In addition to public tools, ALLtech members have access to SupportLinc, a confidential program offering:

  • 24/7 support from licensed clinicians by phone

  • Short-term in-person or virtual counseling at no cost

  • Anonymous group support sessions

  • Personalized care recommendations after a brief assessment

  • Digital therapy, guided content, and progress tracking

  • Coaching to improve routines, build resilience, and support healthy habits

  • Work-life services including legal and financial consultations, childcare referrals, and more

You can also explore Mindstream, a digital fitness studio for the mind with live and on-demand emotional health sessions.

👉 Call 800-553-7798, visit supportlinc.com, or use group code alltech to access your benefits.

Digital tools can’t replace clinical care, but they can make support more accessible, flexible, and continuous. Whether you’re looking to track your mood, improve sleep, or talk to a counselor—technology can help you take the next step.

The Power of Digital Decluttering: A Fresh Start for Your Tech & Mind

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In today’s hyper-connected world, digital clutter can be just as overwhelming as physical mess. From an overflowing inbox to endless notifications, a chaotic digital space can drain focus and productivity. Fortunately, small, intentional steps can help you take back control.

1. Declutter Your Desktop & Cloud Storage

A cluttered digital workspace can lead to unnecessary stress. Start by organizing files into labeled folders, deleting unused documents, and archiving important ones. Cloud storage services like Google Drive, OneDrive, and Dropbox can help keep your space tidy while ensuring files are easily accessible.

2. Unsubscribe & Clean Up Your Inbox

An overflowing inbox can be mentally exhausting. Use tools like Unroll.Me to unsubscribe from emails you no longer need and set up filters to automatically categorize messages. A well-managed inbox can make daily tasks much more efficient.

3. Reduce Notification Overload

Constant pings and alerts can hijack your focus. Turn off non-essential notifications and schedule designated times to check messages. Apps like Focus Mode on iOS and Android, or website blockers like Freedom and StayFocusd, can help you regain control of your attention.

4. Refresh Your Passwords & Digital Security

Managing security doesn’t have to be stressful. A password manager like LastPass or 1Password can store and autofill credentials securely, reducing password fatigue. Take this time to enable two-factor authentication (2FA) for an added layer of protection.

5. Streamline Your Apps & Devices

Unused apps can slow down your devices and add to the digital clutter. Delete apps you no longer use and consider minimalist home screen setups to keep your phone and computer distraction-free.

6. Automate & Simplify Your Digital Life

Leverage automation tools like Zapier or IFTTT to streamline tasks. From organizing files to auto-responding to emails, small automations can free up time and mental space.

Declutter Your Tech, Declutter Your Mind

A clean, well-organized digital space leads to better focus, improved productivity, and reduced stress. Take a few minutes today to reset your digital world—your mind will thank you.

📖 Read More: The Guardian’s Guide to Digital Decluttering

Sleep for Success

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Sleep for Success: Unlocking Restorative Rest 💤

(March 10-16 is Sleep Awareness Week)

Struggling to get a good night’s sleep? You’re not alone. From work stress to daily distractions, many factors can interfere with quality rest. However, small, intentional changes can help you fall asleep faster, stay asleep longer, and wake up feeling more refreshed.

Here are six science-backed strategies from the Mayo Clinic to help improve sleep quality and overall well-being.

1. Stick to a Consistent Sleep Schedule

Your body thrives on routine. Going to bed and waking up at the same time every day—even on weekends—helps regulate your sleep-wake cycle. The goal? At least 7 hours of sleep per night for optimal health.

2. Be Mindful of What You Eat & Drink

Late-night meals, caffeine, and alcohol can disrupt sleep patterns. Avoid heavy meals and stimulants a few hours before bed to prevent restlessness. While alcohol may make you feel sleepy initially, it can interfere with deep sleep later in the night.

3. Create a Restful Sleep Environment

A cool, dark, and quiet room is ideal for restful sleep. Consider blackout curtains, white noise machines, or relaxation techniques to improve sleep quality. Also, limit screen time before bed, as blue light can disrupt melatonin production.

4. Limit Daytime Naps

Short naps (20–30 minutes) can be beneficial, but long or late-day naps may make it harder to fall asleep at night. If you work night shifts, strategic napping can help maintain your sleep cycle.

5. Stay Active During the Day

Regular physical activity helps promote better sleep, but avoid intense workouts too close to bedtime. Daily exposure to sunlight can also help regulate your body’s natural sleep rhythms.

6. Manage Stress & Clear Your Mind

Racing thoughts can make it difficult to fall asleep. Try journaling, meditation, or setting aside “worry time” before bed to clear your mind. Simple relaxation techniques can significantly improve sleep quality.

The Power of Restful Sleep

By making small, consistent changes to your bedtime routine, you can enjoy better sleep, improved focus, and enhanced well-being.

📖 Read More: Mayo Clinic’s Guide to Healthy Sleep Habits

🌙 Looking for More Tips? Visit the National Sleep Foundation or American Academy of Sleep Medicine for additional resources.

Reset Your Mindset in 5 Minutes

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Feeling like life is moving at full speed with no pause button? You’re not alone. It’s easy to fall into autopilot mode, ignoring signs of stress, exhaustion, or mental fog. Taking just five minutes to reset can re-energize your mind and body, helping you regain focus and balance. Here are five simple ways to hit the refresh button—quick, effective, and backed by research.

1. Take a Walk for a Mental and Physical Boost

A short walk, even just around your home or outside for fresh air, can do wonders. Walking improves circulation, boosts oxygen levels, and provides a shift in perspective—all of which can help clear your mind. Research shows that even a brief stroll reduces stress and enhances cognitive function.

2. Connect with a Furry Friend

Studies from Washington State University confirm that spending a few minutes petting a dog or cat can lower stress hormones and boost mood. If you have a pet, take a moment to bond with them—it’s an instant way to feel grounded and calm. No pet? Watching a short video of animals can still provide a similar positive effect!

3. Listen to a Podcast or Audiobook

If reading feels like a luxury you don’t have time for, audiobooks and podcasts can be a great alternative. Engaging your brain in a different type of content while commuting, exercising, or doing chores can offer a mental escape and provide fresh inspiration.

4. Reach Out and Connect

A quick text or voice message to a friend, family member, or colleague can instantly boost your mood and strengthen your social connections. At Happiful, team members often send quick check-ins, knowing that small moments of connection can have a big impact on mental well-being.

5. Create a Simple Break Ritual

Turn your break time into something you look forward to. Whether it’s making a cup of tea, preparing a smoothie, or simply sitting in a cozy spot, the key is to pause, be present, and enjoy the moment—without distractions.

The Power of Small Resets

These five quick reset techniques help shift your mindset, reduce stress, and improve focus—all within minutes. Remember, you deserve a moment to pause and recharge.

For more resources on mindfulness and mental well-being, visit:
📖 Discover the Joy of Hiking and Its Mental Health Benefits
📖 Study on Stress Reduction from Petting Dogs & Cats
📖 5 Morning Rituals to Help You Sleep More Soundly

Spreading Joy: Ways to Give Back This Holiday Season

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The holiday season is more than just a time for celebration—it’s a moment to reflect, connect, and share generosity. Amid the festivities, finding ways to give back can deepen the joy of the season while uplifting others in your community. Whether it’s volunteering, donating, or simply offering a kind gesture, giving back can create lasting memories and a ripple effect of kindness.

The tradition of helping others during the holidays dates back to the first Thanksgiving in 1621 when the Pilgrims and the Wampanoag celebrated a successful harvest. Today, acts of generosity have become an essential part of the season, from modern Giving Tuesday campaigns to timeless traditions like food drives and gift-giving.

One way to contribute is by joining local charity events such as turkey trots, which support various causes while bringing families and friends together. If running isn’t your style, consider extending a heartfelt invitation to someone who might feel lonely this season, reminding them that they are seen and valued. Alternatively, participating in initiatives like Toys for Tots or Feeding America can help bring joy and sustenance to families in need.

Organizations like the Salvation Army, Make-A-Wish Foundation, and Red Cross offer opportunities to give, whether through donations or hands-on efforts such as bell-ringing or blood drives. You can also explore group activities like assembling meal packs with Feed My Starving Children or collecting shoes for Soles4Soles, turning acts of service into meaningful experiences with friends and family.

This season, remember that giving isn’t always about money or time—it’s about the intention to make someone’s day brighter. Whether by supporting local service clubs, helping military families through Operation Homefront, or donating to animal welfare organizations like American Humane, your efforts contribute to a season filled with compassion and warmth.

For more inspiration and ideas on how to make a difference, visit 12 Ways You Can Give Back This Holiday Season.

Trek for a Cosmic Cause with Hike-a-Thon

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ALLtech Supports Hike-a-Thon 2024

ALLtech Benefits is once again sponsoring the annual Hike-a-Thon challenge to support the Washington Trails Association (WTA) this August! Committed to the health and wellness of our members and the greater community, we want to help ensure there are trails for everyone, forever.

“We believe — and the science supports — that getting outdoors in nature is good for the body and the mind,” says ALLtech Trustee Ken Myer.

This is the fourth year in a row that ALLtech has been a sponsor of the Hike-a-thon. ALLtech partners AP Insurance & Benefit Solutions and Regence are also sponsoring WTA’s Hike-a-Thon 2024!

 

How You Can Participate in Hike-a-Thon

Hike-a-Thon is a community fundraising event that gives hikers and anyone who loves the outdoors the opportunity to raise funds for Washington Trails Association. Throughout August, Hike-a-Thon participants hike, share stories of their outdoor adventures, and raise funds that directly support trails in Washington.

Registration is free and simple, with plenty of tips available via the Hike-a-Thon Toolkit. You will have the opportunity to choose whether to hike as an individual or to create or join a team of two to 10 hikers. Consider forming a team with your family, friends or colleagues!

Will replace with correct link when live on WTA site

Don’t want to hike but want to donate? Donate to your favorite team, or directly to the WTA.

Join or Donate

 

Why Support Washington Trails Association

The Washington Trails Association is a nonprofit that mobilizes hikers and everyone who loves the outdoors to explore, steward and champion trails and public lands.

Its robust website, wta.org, is the go-to source for Washington state hikers looking for their next adventure. The site also offers Trail Smarts tips for both new and experienced hikers, ways to get involved, and much more.

WTA also is a leader in advocacy to support trails and wildlands, and is responsible for creating the state’s largest volunteer trail maintenance program.

Becoming a member might be the easiest way to support WTA, but joining Hike-a-Thon is definitely the most fun way to give back.

 

Need Hiking Tips?

It’s never too early to start planning your Hike-a-Thon destinations! The best place to turn to is WTA’s Hiking Guide to find a hike based on region, length, user ratings and other features, or check out the site’s Trip Reports or recommendations based by season.

 

We’ll see you on the trails!

6 Questions to Ask Your Doctor at Your Next Visit

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From ALLtech medical partner Regence BlueShield

Now is a great time to schedule an annual wellness visit or routine check-up with your personal doctor, also known as a primary care provider (PCP). Here are some questions you could ask during the visit to help prevent future illness and save money on your health care costs.

Questions about preventive care

1. What preventive services and screenings do you recommend for me? Depending on your medical history and family history, your doctor may recommend lab work to check for certain diseases or conditions. They may also recommend screening procedures — such as a colorectal cancer screening, bone mineral density test, mammogram, or Pap smear test. If your doctor recommends tests and screenings, you might want to ask how the tests will be administered, if you need to do anything to prepare, and how you’ll be informed of the results.

  • For ALLtech members enrolled in medical coverage through Regence, most preventive services and screenings are covered with no copay and no deductible. However, some diagnostic tests, labs and procedures may have a cost share responsibility. Check your benefits at regence.com or call the number on your member ID card for more details and to confirm your coverage.

2. What vaccinations should I get? Some vaccinations, such as for flu, are recommended annually. There are also some newer vaccines you may not have gotten yet, such as vaccines for COVID-19, RSV, pneumonia, and shingles. Your personal doctor can recommend the vaccines that are right for you.

  • Vaccines are covered by ALLtech plans at no cost, but deductibles, copays and coinsurance may apply. To check your coverage, sign in to your account at regence.com or call the number on your member ID card.

3. How much and what kinds of physical activity do I need to stay healthy and avoid falls and injuries? Your doctor can suggest strengthening exercises and other ways you can be physically active, tailored to your specific needs and health conditions.

  • ALLtech members have access to discounts on fitness-related products and services like fitness devices and gym memberships through Regence Advantages.

4. What can I do to improve my mental health? Your doctor can do a screening with you to check for mental health risks like depression and anxiety. They can suggest activities that can help, as well as prescribe medications and refer you to a mental health counselor as needed.

  • Through ALLtech, members have access to virtual mental health treatment options through MDLIVE at $0 co-pay on most plans. No referral is needed — you can visit the provider website and fill out the intake form for an appointment.

Questions related to prescription drugs

5. Should any changes be made to my prescriptions? Review the list of prescription drugs you’re taking with your doctor, as well as dosages, supplements, and any over-the-counter drugs you take regularly. Your body can change over time, so the drugs you’re taking may need to change as well. You may be able to stop taking a drug or change to a different dose, or you may need to start taking a new drug.

6. Is there anything I can do to save money on my prescription drugs? Your doctor may be able to help you save, such as changing your prescription to a generic or other less expensive alternative drug. You can compare drug prices at various pharmacies and shop around for the best deals using the price comparison tool when you sign in at regence.com.

A word of caution about your coverage

Most ALLtech plans cover an Annual Wellness Visit or annual check-up at no cost to you. However, you may have to pay additional coinsurance or cost shares if your doctor ends up performing any diagnostic tests or procedures during your visit.

Questions?

If you have any questions about your plan’s coverage or need help finding care, sign in to your account at regence.com and use the Chat feature, or call the number on your member ID card.

Want to learn more about enrolling in ALLtech? Fill out our Request a Quote form or email alltech@advprofessionals.com.

It’s Time to Submit Your Nominations for the 2024 GeekWire Awards!

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The GeekWire Awards, taking place May 9 at the Showbox Sodo in Seattle, is now accepting nominations for amazing entrepreneurs, innovators, deal makers and nonprofit leaders across more than a dozen categories.

Nominations are open from January 29 to February 29, then you’ll get another chance to make your voice count when community voting opens from March 13 to April 12.

Keep these details in mind when filling out the GeekWire Awards nomination form:

  • The GeekWire Awards recognizes companies, organizations and individuals based in the Pacific Northwest (Oregon, Washington and British Columbia).
  • Past winners are not eligible in the same category.
  • One nomination is as good as 20, so no need to flood the ballot box.
  • Thoughtful and well-written nominations receive stronger consideration.
Then hopefully we’ll see you at the GeekWire Awards to celebrate the winners!