Digital Detox

Working remotely may have eliminated your commute and allowed you to spend the day in your pajamas, but it also means you are most likely bombarded with digital communication every second of the day — from personal and professional emails crowding your inboxes to push notifications reminding you of every news development to the nonstop viral allure of Twitter and Instagram. Technology, especially in the form of media devices, is a great tool and can provide us information at our fingertips. However, when technology begins to take over and we find we cannot live without our devices, it may be a problem. If you are suffering from tech fatigue, or simply trying to become more productive online, here are steps you can think about when you are organizing your digital landscape.

Use apps to protect yourself from apps:

This might sound counterintuitive but it is extremely effective. Apps like Freedom or Flipd allow you to block your access to apps and websites. You can enable your app blocker when you are trying to focus or set a schedule for which hours of the day you want to have access to those apps.

Remove social media apps from your phone; use a computer to log in instead:

When it comes to time-sucking, social media apps are the worst. If your goal is to spend less time on your phone, consider limiting yourself to using social media only on your computer.

Do not check your phone first thing in the morning:

Refrain from checking your phone when you wake up. It can be hard at first, as we are conditioned to look at our phones as the first thing in the morning. Try to keep your phone away during bedtime. So when it’s not there during bedtime, it’s not there when you wake up.

Leave your phone out of the bedroom before you go to sleep:

Evidence suggests that heavy device use, particularly prior to bedtime, can interfere with sleep quality and quantity.

Silence notifications:

A 2016 study by Deloitte found that people check their phone, on average, 47 times a day – often in response to alerts. Regardless of what the notifications say or if you opted to receive them, the cumulative effect can be overwhelming. Over the course of a day, notifications are an interruption, affecting your focus and performance.

Turn your phone off during mealtime:

Give your food the attention it deserves. The more you’re able to focus on your food, you’ll start to savor your bites and feel satisfied with your meal times.

Remember you’re in charge:

There are small lifestyle changes you can make to tune out when needed. If you don’t absolutely have to be on call 24/7, snooze professional email and chat notifications once you sign off for the day. If you have a smartwatch that syncs to your inbox and phone, take it off after you’re done working.

We have the choice to use or not use devices. Think about what things you need your device for and what things can be done without it, then think of some ways to minimize the use of technology in your day to day life.