An ever-growing number of people find themselves glued to the screen from dusk ‘till dawn.
Some have no choice because their job demands it, whereas others find themselves staring at a screen primarily for entertainment purposes.
Regardless of where you stand, protecting your well-being starts with combating tech overload and giving your mind a break from the constant stimulation.
In today’s post, we’ll go over some actionable tactics you can start applying right away. Let’s dive in.
1. Try a Detox Day
Just as your body needs the occasional break from eating, your mind needs time to recover from the stimulation of technology. One straightforward approach that can contribute to your well-being is to schedule an entire day where you don’t use any devices.
For example, you can pick Sunday as your detox day because you’re less likely to receive important notifications, emails, and updates that require your attention. Most people take Sundays off, and you should take advantage of that day to give your mind the break it needs.
Instead of spending yet another day glued to a screen, you can take the time to go for a hike, plan a trip, meet up with friends, play some sports, and simply be out and about, enjoying some fresh air and sunlight.
2. Use a Pen And Paper When Possible
Another good way to limit tech use and give yourself a break is to use a pen and paper for certain tasks. For example, instead of using an app for your to-do list, write down your daily tasks inside a notebook and mark each with a small check mark when you’re done.
You can also use a simple training journal for logging your workouts instead of an app. Doing so is fantastic for keeping your phone out of sight and preventing it from distracting and overwhelming you during an exercise session.
3. Avoid Using Devices In The Morning
How often do you grab your phone to check Whatsapp notifications, email, and Instagram as soon as you wake up? You probably don’t realise you’re doing it because it’s become a habit.
The problem with device use in the morning is that it sets the tone for the rest of the day and further ingrains the habit of staring at a screen. Instead, you should make an effort to put together a simple morning routine free of any devices. Spend your first hour of the day on beneficial habits, and you’re likely to feel much more relaxed and focused.
Good activities to perform in the morning include:
4. Turn Off App Notifications
Yes, that might sound extreme, but it could be precisely what you need to combat tech overload. While beneficial in some cases, app notifications can turn you into someone who cannot put the phone down to save their life.
To understand the issue with notifications, we have to take a brief look at human behaviour. Each habit consists of four stages:
In the case of phone use, getting an app notification is the cue that triggers a craving, “Oh, I wonder what this is? I have to check it out!” You then respond by clicking on the notification and experience a small dopamine spike, which serves as the reward.
Aside from keeping you glued to your phone and other devices, notifications can also lead to stress, making you feel overwhelmed.
5. Use Tools to Block Social Media
Tools like Freedom are fantastic because you can install them on your devices to block certain websites for as long as you would like. If you struggle to stay away from social media, you can add these sites to the tool and tell it to block them during certain hours of the day. You will experience fewer distractions, waste less time, be more productive, and reduce your screen time.
Over time, you will stop heading over to Twitter or Facebook for a ‘quick’ distraction because the tool will block them from loading. Even if you stop using the tool in the future, you’re less likely to fall into old patterns.
6. Set Tech-Free Breaks Throughout Your Day
The problem with tech overload is that your mind is constantly stimulated by the news, notifications, videos, updates, etc. Paying attention to all of that might feel pleasurable for a while, but it requires significant energy. The more you stare at a screen, the more likely you are to start feeling tired, lose your focus, and see a drop in productivity.
One good way to prevent these effects is to set tech-free breaks throughout your day. Carve out tiny bits of time where you don’t use any device and instead focus on other things, like eating, walking, or taking deep breaths.
You can set reminders on your phone and take five to ten minutes off your device to catch your breath and feel better. Do that several times per day, and you will begin to combat the tech overload.
7. Experiment With Keeping Your Phone on Silent
As mentioned above, our habits have four stages: a cue, craving, response, and reward. Whether you realize it or not, most of your habits are based on the above, so it’s essential to be mindful of cues that trigger cravings and actions.
One good way to limit your device use and combat tech overload is to keep your phone on silent, at least for a few hours per day. Doing so prevents you from coming across as many cues, which often come in the form of social media notifications and texts. As a result, you will be less eager to check your phone every five minutes and can instead focus on work or leisure.
8. Experiment With a Tech-Free Bedroom
Have you ever heard the saying, “Out of sight, out of mind.”? It refers to our tendency to forget about things that aren’t in front of us.
A significant reason why we use our devices all the time is that they are always there, ready to be picked up. But what if you removed them from sight?
One beneficial way to limit your device use and possibly set yourself up for a good night’s sleep is to remove all devices from your bedroom: the TV, laptop, tablet, phone, everything. Replace those forms of entertainment with books and get into the habit of reading a few pages before bed.
You’ll feel much better and will start falling asleep more easily at night.
Coach Michael
Want the latest blogs sent straight to your inbox? We can do that!
Remember to check your junk mail if you don’t hear from us!