Picture source : Block Site
In today's rapidly changing world, technology has become an integral part of our lives. While technology has certainly brought many benefits and advancements, it has also raised concerns about our growing dependence on digital devices. Constant connectivity, notifications, and information overload have created feelings of discomfort and restlessness for many, making it essential to find a balance between our digital lives and our mental health. This is where the concept of “Mindful Digital Detox” comes in.
Mindful Digital Detox is a practice that aims to consciously and temporarily disconnect from technology to regain control of our attention and mental space. It's about creating intentional distances from digital devices to foster a healthier relationship with technology and find a better balance between the digital and physical worlds. This is not a complete rejection of technology but a more conscious and thoughtful use of it.
Now that you’ve established your feelings and reason behind wanting to do a digital detox, here are a few ways to be more mindful of your technology use.
1. Set screen time limits
It's hard to avoid screens, especially when it's a habit. Fortunately, many phones and apps have features that let you set daily usage limits - use them. From setting limits for specific apps to setting your phone's notifications to "Do Not Disturb" mode, there are a few ways to reduce your temptation to scroll mindlessly. You can also set a mind screen limit when offline. This means not using your phone in the morning, leaving it outside the bedroom, or turning it off an hour before bed. Do what works best for your schedule and goals.
2. Set aside specific time for social media each day
It helps to have clear limits on how you use your social media. Whether it's an hour in the evening or every day at lunch, schedule it to work for you. Taking the time to verify your account eliminates the occasional distraction or desire to see what's going on online. And also consider reducing your publications. Instead of showing off your life EVERY day on Instagram or Snapchat, why not preview it once a week? If you are constantly posting or browsing social media, you are not living in the present.
3. Notice when you grab for your phone
Have you ever noticed that you subconsciously reach for your phone when you're bored or not doing something particularly appealing, like waiting in line? This is your chance to recognize when you feel like picking up the phone and practice not doing so. Take the time to practice positive, even neutral, self-talk, encouraging yourself not to pick up the phone and immerse yourself in the details around you. The words we say to each other mean a lot.
4. Disconnect every week
Once or twice a week, take a day off from social media. We used to feel like we had to go online and post something every day, but after more than a week of surviving without posting, we realized we didn't need to be online every day. Commit to trying to rest for at least a day or so to see how it can release. Taking a break from social media every week also makes me more comfortable. There will always be another day to post - social media is not going away anytime soon.
5. Fill the gaps with new hobbies
Now that you're actively reducing screen time, use this freedom to try new hobbies or activities that bring you back to the present. If you're not sure what activities you'd like to participate in, the answer to the question "what comes to mind when I feel like I'm using too much technology" is a good starting point. Going for a walk or meditating can ease feelings of ambiguity in the brain, while journaling can help ease feelings of insecurity.
Source : Medium, Further Food, Your Friend Jane