It’s only eight o’clock in the morning and you’re on a roll: Your smartwatch nudges you to get moving, a meal-tracking app cheers you on for hitting your protein goal with that smoothie, and your voice assistant congratulates you on another streak of mindfulness.

A few years ago, this may have sounded like something from a sci-fi movie about the future, but today, it’s just another Tuesday. Digital health tools have transformed how we approach wellness, turning our phones and watches into personal trainers, nutritionists, and therapists. But with so many options at your fingertips, how do you choose the right tools and actually make them work for you?

Here’s a guide to navigating the digital health revolution and putting these powerful technologies to work for your goals.

The future of health is digital

During the COVID-19 pandemic, digital health tools emerged as a new pillar of care in a socially distanced world.1 Telehealth visits skyrocketed from less than 1% of appointments to nearly 25% in the first few months of the pandemic.2,3 As most of the world went on lockdown, 30% more health apps entered the market, highlighting a booming demand for mobile health solutions.4

The pandemic may have lit the fuse, but the explosion of digital health tools isn’t fizzling out anytime soon.2,5 Wearables track sleep, heart rate, and blood oxygen levels, while apps specialize in niche areas like mindfulness, fertility tracking, and chronic disease management. AI-powered platforms can do everything from providing personalized weight-loss guidance to predicting asthma attacks hours before they occur.6

And today's fitness trackers may soon be eclipsed by wearable technology that monitors hydration, hormone levels, and even mental health. Smart clothing that tracks vital signs? There’s a T-shirt for that.7

How do digital health tools help?

One of the most powerful ways that health technology makes a difference is through behavior change. Push notifications that remind users to stand, meditate, or drink water may seem trivial, but studies show they work.8–11 Gamification and reward systems – like earning badges for hitting step goals – add a layer of motivation that turns users into committed participants in their own health journeys.8–10, 12 

People who use mobile apps or fitness trackers are twice as likely to meet physical activity guidelines as those who don’t use any type of health device.13 One study found that using a digital health app can add 1,329 steps and over half a serving of fruits and veggies to your day, as well as seven hours of extra movement to your week.14

Digital health tools also quietly break down some barriers in healthcare. People in rural areas have better access to medical care through telehealth. Apps designed with multilingual capabilities or culturally sensitive advice can support some communities in ways their human provider may not.

Yes, there are challenges, too

But it's not all smooth sailing in the land of digital health. App stores are teeming with products of varying quality, and not all have undergone rigorous scientific validation. Privacy concerns also cast a long shadow, with users wary about how their sensitive health data is stored and shared.11 Not to mention that over-reliance on metrics like step counts or calorie goals may encourage unhealthy behaviors, like exercise compulsion or anxiety about falling short.

So how do you sift through the data and figure out what technology is best for your health goals? Here’s what experts recommend.

Goal: Lose weight or maintain a healthy weight

Recommended tech:

  • Calorie tracking apps. Studies show that self-monitoring through calorie-tracking apps is linked to greater weight loss success. One reason may be that apps simplify calorie counting with features like barcode scanning or food photo analysis, eliminating much of the guesswork.15
  • Digital scales with app integration. Smart scales provide ongoing weight tracking and are a practical and effective tool for weight management, especially for people who have obesity.16

Avoid:

  • Generic fitness apps without personalization. Research suggests that apps lacking tailored advice or interactive features typically don’t lead to long-term behavior changes.17,18

Goal: Get better sleep

Recommended tech:

  • Sleep tracking apps. While there’s a range in quality among available products, sleep apps tend to be better designed and more effective than apps that address other health issues, like asthma or pain.19 Features of sleep apps may include bedtime reminders, stress management tips, and cozy bedtime stories. 
  • Light therapy devices. These gadgets can help regulate sleep rhythms, especially for people with jet lag or circadian disorders. Research shows that plugging one in early in the day can also help people with insomnia get a more solid night’s sleep.20

Avoid:

  • Overreliance on wearables for sleep data. People tend to think their sleep tracker is more accurate than it really is, which can give them the wrong idea about how well they’re actually sleeping. Wearable trackers may also cause "orthosomnia," a condition where anxiety about sleep tracking worsens sleep quality.21

Goal: Take charge of mental health

Recommended tech:

  • Mindfulness apps. Research confirms that guided meditation apps can reduce stress, anxiety, and even symptoms of depression when used consistently. Apps that are based on cognitive behavioral therapy (CBT) or have special features like mood monitoring or chatting capabilities are even more effective.22,23
  • Virtual mental health care. When it comes to reducing depression, anxiety, and PTSD, online therapy can be just as powerful as in-person sessions.10,24,25 Many platforms also offer additional resources, like group therapy sessions or self-guided modules, to support mental health.
  • Biofeedback devices. Biofeedback tools let you tune into your body’s stress signals – like heart rate or muscle tension – and turn them into actionable insights. Paired with virtual reality, games, relaxation techniques, or music, they transform managing anxiety into a high-tech, hands-on experience.26

Avoid:

  • Apps not grounded in evidence. In-app therapeutic methods should offer more than a digital placebo, but many apps aren’t based on scientifically proven methods like CBT.27 Not sure how to check? Read the fine print or ask a mental health professional. 

Goal: Manage chronic illness

Recommended tech:

  • Condition-specific apps. While nothing beats the expertise of a healthcare team – virtual or in-person – technology can lend a helpful hand in managing chronic illness. Smartphone apps and wearables act like personal health assistants, sending reminders and tracking progress. This can help people with diabetes manage their glucose levels or those with hypertension keep blood pressure in check.9,28
  • Remote monitoring tools. Going a step further, remote monitoring tools transmit data – from, say a smart scale or continuous glucose monitor – right to your provider. While not as widely used as smartphone apps, these devices can reduce hospitalizations and save unnecessary trips to the doctor.29

Avoid:

  • Unvetted apps without regulatory approval. Not all health apps are created equal, and some might even do more harm than good. To stay safe, look for apps developed with expert input, validated by science, and regularly updated with the latest evidence.30 Your health deserves better than advice produced by a buggy algorithm. 

Striking a balance: Using health tech without being consumed by it

While digital health technologies have revolutionized wellness, they come with a modern caveat: Too much screen time can compromise the very health we’re trying to enhance. 

The paradox of relying on digital tools to promote physical and mental health is that when used excessively, these tools can lead to burnout, anxiety, and even physical injuries.13 Strike a balance of harnessing the benefits of health technologies without falling victim to their pitfalls with these tips.

  • Mindful engagement. Don’t let health apps dominate your day – choose tools with proven benefits that align with your goals. Set “tech-free zones” during meals, workouts, or outdoor time to reduce screen fatigue and improve focus.
  • Set boundaries. Turn off unnecessary notifications and avoid compulsively checking metrics. Turn off real-time tracking on wearables unless you’re actively monitoring an activity, like a workout.
  • Prioritize human connection. Use apps to complement, not replace, in-person interactions with doctors or therapists.
  • Use tech to unplug. Ironic, sure, but try apps that encourage mindfulness, like screen time trackers or guided “phone-free” challenges. Try a “soft disconnect” with audio-only exercises or mindfulness prompts.

Give your health an upgrade

The digital health revolution isn't about replacing traditional healthcare – it's about enhancing it. These technologies have bridged gaps and provided insights into health that were once the domain of labs and specialists. 

Whether your goal is to run a marathon, lower your blood pressure, or simply stress less, there's likely a digital tool designed just for you. And while no app or gadget can replace the human touch of a trusted physician, these tools are a powerful complement to conventional care. The future of health is digital – so why not plug in?

A word from Thorne

Another way consumers are taking their health into their own hands is by checking biomarkers, using home kits that test saliva, dried blood spots, urine, or stool for anything from vitamin D levels to the makeup of the gut microbiome. Check out Thorne’s variety of home test kits. 

References

  1. van Kessel R, Kyriopoulos I, Wong BLH, et al. The effect of the COVID-19 pandemic on digital health-seeking behavior: Big data interrupted time-series analysis of Google trends. J Med Internet Res. 2023;25:e42401.
  2. Anderson JT, Bouchacourt LM, Sussman KL, et al. Telehealth adoption during the COVID-19 pandemic: A social media textual and network analysis. Digit Health. 2022;8:20552076221090041.  
  3. Shaver J. The state of telehealth before and after the COVID-19 pandemic. Prim Care. 2022;49(4):517-530.
  4. Kalgotra P, Raja U, Sharda R. Growth in the development of health and fitness mobile apps amid COVID-19 pandemic. Digit Health. 2022;8:20552076221129070.
  5. Getachew E, Adebeta T, Muzazu SGY, et al. Digital health in the era of COVID-19: Reshaping the next generation of healthcare. Front Public Health. 2023;11:942703.
  6. Aversano L, Iammarino M, Mancino I, et al. A systematic review on artificial intelligence approaches for smart health devices. PeerJ Comput Sci. 2024;10:e2232.
  7. Lai CI, Lee CF, Wei FJ. Smart clothing as a noninvasive method to measure the physiological cardiac parameters. Healthcare (Basel). 2021;9(10):1318.
  8. Nishi SK, Kavanagh ME, Ramboanga K, et al. Effect of digital health applications with or without gamification on physical activity and cardiometabolic risk factors: A systematic review and meta-analysis of randomized controlled trials. EClinicalMedicine. 2024;76:102798.
  9. Motta-Yanac E, Riley V, Ellis NJ, et al. The digital prescription: A systematic review and meta-analysis of smartphone apps for blood pressure control. Int J Med Inform. Published online December 6, 2024.
  10. Chiu YH, Lee YF, Lin HL, et al. Exploring the role of mobile apps for insomnia in depression: Systematic review. J Med Internet Res. 2024;26:e51110.
  11. Deniz-Garcia A, Fabelo H, Rodriguez-Almeida AJ, et al. Quality, usability, and effectiveness of mhealth apps and the role of artificial intelligence: Current scenario and challenges. J Med Internet Res. 2023;25:e44030.
  12. Wyatt TH, Bayless AK, Krauskopf P, et al. Using mhealth applications to promote self-managed health behaviors among teens. J Pediatr Nurs. 2021;59:164-172.
  13. Tong HL, Maher C, Parker K, et al. The use of mobile apps and fitness trackers to promote healthy behaviors during COVID-19: A cross-sectional survey. PLOS Digit Health. 2022;1(8):e0000087.
  14. Singh B, Ahmed M, Staiano AE, et al. A systematic umbrella review and meta-meta-analysis of eHealth and mHealth interventions for improving lifestyle behaviours. NPJ Digit Med. 2024;7(1):179.
  15. Ufholz K, Werner J. The efficacy of mobile applications for weight loss. Curr Cardiovasc Risk Rep. 2023;17(4):83-90.
  16. Huang X, Li M, Shi Y, et al. Self-managed weight loss by smart body fat scales ameliorates obesity-related body composition during the COVID-19 pandemic: A follow-up study in Chinese population. Front Endocrinol (Lausanne). 2022;13:996814.  
  17. He Z, Zhao G, Li C, et al. Effects of using wearable devices on reducing sedentary time and prolonged sitting in healthy adults: A network meta-analysis. BMJ Open. 2024;14(11):e080186.
  18. Emeran A, Burrows R, Loyson J, et al. The effect of text message-based mhealth interventions on physical activity and weight loss: A systematic review and meta-analysis. Am J Lifestyle Med. Published online August 15, 2024.
  19. Lancaster BD, Sweenie R, Noser AE, et al. Sleep mhealth applications and behavior change techniques evaluation. Behav Sleep Med. 2023;21(6):757-773.
  20. Chambe J, Reynaud E, Maruani J, et al. Light therapy in insomnia disorder: A systematic review and meta-analysis. J Sleep Res. 2023;32(6):e13895.
  21. Jahrami H, Trabelsi K, Vitiello MV, et al. The tale of orthosomnia: I am so good at sleeping that I can do it with my eyes closed and my fitness tracker on me. Nat Sci Sleep. 2023;15:13-15.
  22. Linardon J, Messer M, Goldberg SB, et al. The efficacy of mindfulness apps on symptoms of depression and anxiety: An updated meta-analysis of randomized controlled trials. Clin Psychol Rev. 2024;107:102370.
  23. Linardon J, Torous J, Firth J, et al. Current evidence on the efficacy of mental health smartphone apps for symptoms of depression and anxiety. A meta-analysis of 176 randomized controlled trials. World Psychiatry. 2024;23(1):139-149.
  24. Bulkes NZ, Davis K, Kay B, et al. Comparing efficacy of telehealth to in-person mental health care in intensive-treatment-seeking adults. J Psychiatr Res. 2022;145:347-352.
  25. Telehealth for the treatment of serious mental illness and substance use disorders. Substance Abuse and Mental Health Services Administration (SAMSA). https://store.samhsa.gov/product/telehealth-treatment-serious-mental-illness-and-substance-use-disorders/pep21-06-02-001. [Accessed Jan. 10, 2025]
  26. Alneyadi M, Drissi N, Almeqbaali M, et al. Biofeedback-based connected mental health interventions for anxiety: Systematic literature review. JMIR Mhealth Uhealth. 2021;9(4):e26038.
  27. Koh J, Tng GYQ, Hartanto A. Potential and pitfalls of mobile mental health apps in traditional treatment: an umbrella review. J Pers Med. 2022;12(9):1376.
  28. Lee JL, Kim Y. Evaluation of mobile applications for patients with diabetes mellitus: A scoping review. Healthcare (Basel). 2024;12(3):368.
  29. Taylor ML, Thomas EE, Snoswell CL, et al. Does remote patient monitoring reduce acute care use? A systematic review. BMJ Open. 2021;11(3):e040232.
  30. Akbar S, Coiera E, Magrabi F. Safety concerns with consumer-facing mobile health applications and their consequences: A scoping review. J Am Med Inform Assoc. 2020;27(2):330-340.