Mastering the dance between ourselves and our screens isn’t just about personal well-being—it’s about shaping the world we create for the next generation. As adults, understanding our boundaries with technology isn’t just a self-care trend; it’s a ripple effect, entering the lives of the young minds we influence. It’s about setting an example of balance and mindful living, ensuring a future where our digital world is helpful and not harmful.
Our phone is a quick dopamine hit that gives us exactly what we want; attention, validation and distraction.
Finding the time to be present with the people around you is imperative to building lasting relationships. Here are some surefire ways to create that much-needed distance from your phone. Don’t fret if at the beginning it feels like you have lost an arm, and have an internal meltdown – it gets easier every time. Here is few tips that can help with that balance
Leave your phone in another room when you get in bed and out of bed.
For most people, they have heard this before. However, making a conscious effort to let yourself do something that relaxes your brain after being ‘on’ all day is so important for your sleep. It also gives you that sense of self-accomplishment, making a conscious effort to take the time to switch off before bed can boost feelings of confidence and control. Alternatively, slipping into the routine of checking every app keeps your brain wired before bed resulting in a restless sleep.
Make a ‘me’ routine for the first hour of the day that excludes any devices.
It will affect your whole day. Now, some people don’t have an hour; but maybe even half an hour is enough. Anything you can do that will make you feel more relaxed and positive will allow you to approach your daily tasks in that same manner. For example, I like to wake up and immediately take a shower and simultaneously set some intentions for the day or do some mindful breathing. Doing some stretches in the morning can also help your body and mind feel alert and ready for the day. It sounds impossible when first making the change but eventually, you treasure that quiet time to yourself.
Avoid the trap of – ‘doom scrolling’
Social media is a great tool and can be fun, but spending endless hours scrolling is not helpful. For example, instead of scrolling during every spare second you have whether at work or at home, choose to instead take that time to go for a walk, read or chat with the person next to you. This can be so much more beneficial than scrolling instagram, e shopping, scrolling on Tiktok or swiping on a dating app.
Digital Free Spaces
Choose 3-4 places where your phone is not allowed to exist. That could be the park, your local coffee shop, your best friend’s house, or even your local supermarket. It doesn’t matter where, it’s about being present, noticing what’s going on around you and taking time away from your screen. Honestly, it’s crazy the stuff that you will work through and think of while you have that time to yourself. The best ideas I’ve had, have been in the shower and I put that down to the fact it used to be one of the only places I couldn’t take my phone.
Unfollow Accounts That Don’t Improve Your Life
If you are consuming social media that makes you feel unworthy or insecure – take a step back and get curious about why you continue to follow. It’s such a simple thing, two clicks really – but it changes your perspective, especially if you are trolling through social media 2-3 times a day. If this feels too overwhelming, another tactic could be to mute those accounts that you feel uncomfortable about following, this could be an old friend or even a family member whose content just causes those unwanted thoughts to cross your mind. Moreover, hosting our own digital detox by unfollowing accounts that do not enrich our lives serves as an act of self-preservation.
Creating a digital balance can be a struggle but once you have found your groove of knowing how to be in the world without your screen, it may feel oddly liberating.
Who would have thought I could go to the supermarket without my notes app at the ready? Or sat in a coffee shop without my gaze fixed downwards on my screen? Or even walked around the park without music blaring to the beat of my walk?
The discomfort that comes with the 1st time experiencing these things passes, and makes every time after that seem effortless.