By Albert Migowa
In today’s hyperconnected world, our gadgets have become indispensable tools for labor, communication, and play. Yet the same technology that enables us to be productive is also bombarding us with an endless stream of notifications, messages, and infinite scrolling. Over time, this relentless digital stimulation can leave us fatigued, stressed, and disconnected from oneself. Amidst this, music is a powerful, ubiquitous sanctuary for regaining balance and nourishing mental well-being.
Take the example of Samuel, a 32-year-old software programmer in Nairobi. Like most professionals, Samuel’s day was a blur of screens coding clients, virtual meetings, and replies to emails far into the night. Every other night, he would scroll through social media doomscrolling or watch videos until he fell asleep. The habit was so entrenched that he rarely received silence or uninterrupted sleep. As the months passed, Samuel began to feel the cost. He couldn’t focus, and experienced constant headaches and insomnia.
The turning point was when a colleague introduced him to an online health support group. There, Samuel learned practical strategies for healthier screen use, such as music as a transitional ritual. Rather than reaching for his phone as soon as he woke up or right before bed, Samuel experimented with phone-free times supplemented with calming music. Each evening, he curated a soundtrack of acoustic guitar, ambient songs, and favorite tunes from his university years. He called it his “unplug soundtrack.”
“At first, it was strange to sit without glancing at my phone,” Samuel recalls. “I was restless, like I was losing something. But after a week, I noticed I was more relaxed. The music helped me change out of work mode into relaxation.” His sleep gradually got better, and his daily phone time reduced by roughly 30%. More importantly, he began to feel solid in his own life.
Samuel’s case is not unique. There have been scientific studies repeatedly verifying that music is therapeutic in reducing stress and digital fatigue. A 2021 study appearing in Frontiers in Psychology suggested that listening to music reduces anxiety and levels out emotions triggered by excessive device use. Those who added music to their lives felt more grounded and less overwhelmed by digital demands (Firth et al., 2021). Compared to apps that play us like a fiddle, music offers an absorptive experience that soothes the nervous system and invites mindful awareness.
Many people find that starting and ending the day with music rather than screens establishes an intentionality rhythm. Morning playlists can revive and energize before the email and messaging deluge. Evening noises can be a cue to unwind and sign off from the electronic din. For parents, music can be a family activity with kids, a substitute for the TV and computer at bedtime. For workers, it can be a transit
ion factor that helps them transition from work stresses to the comfort of home.
In an age where digital gadgets compete for every second of our attention, these small rituals can be a profound distinction. They are a reminder that rest and reflection are not a luxury but a necessity for a healthy body and mind. Music offers an easy but potent way to take back these moments be it a favorite jazz record, a meditation guided track, or an instrumental playlist that quiets the mind.
Lastly, digital well-being is a question of thoughtful choice that honors our need for equilibrium. As Samuel discovered, even a brief few minutes of music a day can be employed to shift downtime from empty stress into an opportunity for refueling. By doing this, we discover once again to savor the easy joys of living fully present, involved, and alive in the moment.
Albert Migowa is an internationally certified digital wellness coach.
