Digital Detox
Get the MIND FREE TIME habit.
Take Baby Steps..
STEP ONE: Take a regular mini tech break:
‘Step away from your mobile and feel your body smile’.
Actively seek out 15 MINS A DAY to just be with yourself. You can build this to twice a day.
– breath, draw, read a book, have a chat, go for a walk, sit on the tube and notice your surroundings, make eye contact, smile, dance, open a conversation – engage with life around you.
STEP TWO: Try THREE HOURS FREE that works for you – notice if your stress levels go up or if you feel more relaxed. You are in charge here, you need to figure out what is beneficial to your mental wellbeing. Choose an easy window of opportunity to start with (e.g. 9.30am to 12.30pm) and as you get use to not checking your phone, move this three hour slot forward so it goes over the lunch hour for instance when you’d ideally like to check it. This is an exercise in self-mastery really, self-discipline - you will be surprised at how quickly you get use to the breaks and in fact look forward to them. My favorite window is social rush hou - 6pm to 9pm as you will learn to be with people 100% in person with undivided attention and if you are on your own to learn that this is good too - become your New Best Friend as you will lose the need to search out others online. Read, meditate, go for a walk, go to the gym, draw, write a letter (!), discover a new physical hobby or simply be - life’s busy enough - recognise the benefits of downtime.
TIP: Let other people know how best to contact you – remember to keep your footer/signature on your e mails up to speed. Avoid other people’s frustrations by making it clear to them – this is your life after all.
STEP THREE: Try A HALF DAY HOLIDAY – Wednesday for instance, as a mid-week treat. – all the family have to ‘sign up’ to this – and do not just swop this for another distraction. If you have children hopefully this links in with their sports which are commonly mid-week.
Try and notice and ask yourself – is this another distraction or am I fully engaged? Or am I simply relaxed and enjoying chilling?
STEP FOUR: Try the ONE DAY A WEEK – 7 am to 7 pm .
Keep a journal – note down your feelings – good and bad. It’s remarkable when you read back through it as it becomes clear as to your stress ‘triggers’ – note which friends may also add to stresses and business colleagues – your are observing your life and will be able to put safeguards in place when dealing with them.
Commit to this for a whole month. You have to give your new lifestyle choice a chance to embed.
STEP FIVE: Try AN 8 DAY DETOX – of nothing, no checking, no cheating – just hold your nose and jump in the deep end! Go through the FOMO barrier, go through the letting go of control barrier, FEEL the difference! You need to plan this and have the safety nets in place of a laptop and a landline and inform people of what you are doing.
If, this is a step too far – swop to a ‘holiday phone’ - a dumbphone - calls and text only.
Once you have gone to your ‘mind gym’ and worked out what you liked and didn’t like from this temporary mobile phone abstinence, you can make informed choices.
STEP FIVE: You can choose to:-
Bespoke your smartphone
Swop your smartphone for a dumbphone permanently, not just for ‘holiday times’.
Walk away from your mobile dependency completely.
AGREE NEW RULES AND DIGITAL HOUSEHOLD ETIQUETTE:
- Mobile free mealtimes are a must, for a time to rest and digest and catch up with family members.
- Turn off 2 hours before bedtime – quiet time is crucial for the mind to fully relax.
- Do not check your mobile first thing – try turning it on until after your shower, after your cup of tea, after your breakfast. Experiment- see what feels right.
Note: You have to plan ahead if you are going to give up your smartphone. The necessities you may need to buy:
A camera
An alarm clock (with a silent, sweep motion and no illuminated hands)
A diary
A watch
A landline (if you don't already have one)
An answer phone
A laptop
A Sat Nav and/or a map