my top 5 tips to help you use your technology more mindfully
Yesterday I had the privilege of co-facilitating a workshop on digital wellness that focused on ways we can navigate digital spaces with greater intention and balance. We discussed the impacts of digital habits on overall health and well-being and introduced practical strategies participants could walk away with to help them use their technology more mindfully. Here are my top 5 tips to help you use your technology more mindfully:
Switch your phone’s display from colour to grayscale: This will make your phone look like a Xerox copy and will make your phone very unattractive (and help you resist the urge to check ‘just one more thing’). You can do this by going to Settings > Accessibility > Color and motion
Set digital detox periods: Take designated breaks from your devices and social media accounts by setting specific hours in your day where you completely disconnect. This will give time back to you so you can recharge. This time will also help you define clear boundaries between your work life, personal life, and digital life. This includes limiting screen time, turning off non-essential push notifications during certain hours to avoid constant disruptions, setting specific times to check messages on your phone, emails, and social media, or creating device-free zones in your home, such as the bedroom or dining table. I also like to have one designated charging station away from the main rooms in our home.
Have offline hobbies and activities: Engage in offline hobbies and activities that bring you joy and help you disconnect. This does not need to be a reinvention of the wheel and it doesn’t need to cost you any money. It could involve reading physical books (fun fact: regular reading of physical books literally reorganizes our neural circuitry in a way that encourages creativity, problem solving, and insight, and increases our ability to stay focused), engaging in sports, doing arts and crafts with your kids, puzzling, visiting the library or a museum, volunteering in your community or local shelter, or spending time in nature. If you’re at a loss for things to do, one of the things I’ve created is an analog basket. I have multiple baskets throughout our home and they’re great prompts to remind you of the importance of tactile hobbies or crafts you have that will help keep you from instinctively grabbing your phone.
Reflect on your technology use: Regularly reflect on your digital habits and its impact on overall wellbeing. You can use the screen time feature on your iphone by going to Settings – Screen Time – “See All App and Website Activity”. This will allow you to become more aware of how technology affects your mood, productivity, and relationships, and help you make intentional choices based on these reflections. My journal prompts, which can be found under “Resources”, will help and you can download these for free from my website.
Know your why and your what: If you try to cut back on your technology use without first figuring out WHY you’re trying to reduce the amount of time on your devices and WHAT you’re trying to achieve or avoid, you will likely not cut back on your usage. For example, let’s say you catch yourself reaching for your phone. Practicing mindfulness means that instead of trying to fight your urge or criticizing yourself for having it you simply notice the urge and follow up with questions: What does the urge feel like? Why do you think you’re having the urge? What reward are you hoping to receive or what are you trying to avoid by using your tech device? What would happen if you gave in to the urge versus what would happen if you didn’t?
What techniques do you apply that help you use your technology more intentionally?
~Kate
The information provided by Rooted in Wellness Canada is solely for educational and informational purposes and should not be considered a substitute for professional medical advice or treatment. If you are struggling, you are advised to consult with your physician or other medical professionals.
