How do I turn this thing off? Your digital detox guide

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The Digital Detox; a popular subject as we venture in to Summer and look up from our phones, many of us are looking to switch off. However there is lots to consider before you do, because in a year where our relationships with our devices has become even more intense it is harder than ever to ditch them. This blog illustrates;

THE WHAT - What we are dealing with

YOUR WHY - Why do you want to relook at your relationship with your phone?

SOME HOW’S - Some tips and tricks to start you on your way.

If you want to REALLY put this in to practice - join my workshop on Tuesday 21st September at 10am or get the recorded webinar and workbook - click here.

 THE WHAT - WHAT ARE WE DEALING WITH?

 Before we go hardcore in to a detox let’s just look at what we are dealing with.. as this stuff is hard, and sticky and our dependency on our phone can’t just be broken by reading an inspirational quote. So here is the list of reasons we are ‘sold on our smartphones. 

1)    The Information Flood – the torrent of content and continuous 24 hour information (news / messages / connection) is overwhelming and causes craving. The primary purpose of using a smartphone during COVID-19 was to communicate (49% of respondents), 47.2% use their smartphone for reading news, 34.6% for mobile shopping and 29% on photos and videos.

2)    The High – we get a little dopamine rush everytime we receive a message or a like. This tiny hit fills us with a sensation of pleasure (just like nicotine or caffeine) and is addictive.

3)    The FOMO (Fear of missing out!) – a powerful motivator (many companies use It as a sales technique). The instant ping, buzz or vibration on our leg makes us want the info straight away ‘in case we miss out’, combined with the pressure to respond immediately. 66% of UK smartphone owners self-reported suffering from ‘nomophobia’, the fear of losing or being without their phones at any given time.

4)    The Good intentions – Technology is here to help us, like a friend who has all info, however when do the tables turn?

5)    The industry – if you have seen The Social Dilemma you will know that these things are built to encourage compulsive behaviour.. the lovely shiny screen, the slick apps and the cool quirks. Your brain hopes to find something ‘new and interesting’ so you keep on going. It is not a weakness in willpower!

Which of these do you do?

First step to making a change or achieving a goal is trying to understand why you want to do it and what you are dealing with. Exploring, identifying and building awareness around the problem is key if you are going to begin to tackle solving it. This is different for everyone – the one thing we (pretty much) all have in common is that we all have phones.. how we want our relationship to be with them is completely unique to us – no judgement, no right or wrong way.

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So let’s start here… which of these things are you currently experiencing.. and how do you feel about them (A bit crap give it a 1 – fantastic – give it a 10).

YOUR WHY - So what can you do?

The best thing is to think about ‘YOUR WHY’, not what you want to give up, but what you want to gain. These are the things that will motivate you. Looking at the statistics below can really put this in to perspective. There might be a certain area in your life you are not happy with (scrolling past 11.30pm) or a thing you really want to do (run a marathon!). Benefits include; Improved Productivity, stronger relationships, reduced stress, better sleep, longer attention span (see the goldfish stat - eeeek!), greater discipline, improved creativity and stronger memory (when we go online we enter an environment that promotes cursory reading hurried and distracted thinking).

Ask yourself the following questions;

-       How would you love it to be?

-       What do you want to do instead of being on your phone?

-       What will some time away give you? (better sleep, some more time, to see you family or read that dusty book that’s been sitting on your bedside table).

THE HOW - Some Tips & Tricks

So here are some tips and tricks to help you on your way. Remember we use screens for work, entertainment and communication so this stuff is hard! A digital detox is all about taking a break from tech, but with it permeating all aspects of our lives it is very challenging, so thinking about what method works for you is an important part of the process.

Credit: @worry_lines

Credit: @worry_lines

1.     Look at your habits and make a note. Learning about your behaviour is a key way to start to make a chance

  • When do you get distracted and look at your device?

  • If you have tried a detox before when did it go wrong?

  • What times of day are you most likely to be on your device (what happens before / after).

2.     Boundaries – make some boundaries whether it is turning off your notifications, putting time limits on your apps, putting it on airflight mode or turning it off completely. People use methods like putting their phone in another room, or chargers in a shared area downstairs, to locking their devices in a box! Choose how extreme you want to go. Making rules around when you want to be with your device and when you don’t can help (i.e bedtime, dinner time, when you are with your family or not after 8pm).

3.     Make your phone less appealing – Our devices are designed to entice us in. Little tricks like dulling the screen, deleting some apps or even putting an elastic band around your phone can make it less appealing to swish, scroll and fall down the google black hole.

4. Make a wish list - List all the things you might want to do. Do this activity with others (Friends, family) as this will help you if you know others are involved and you can hold each other to account.

5. Focus on what you are GAINING, not losing - Whether it’s time, space for you, leaving stress at the door or to be more creative, focusing on these bits will help motivate and keep you going.

6. BE PREPARED - We are completely dependant on our devices for work, communication and even finding our way. So if you want to do this you need to be prepared. Ask yourself the following questions;

  • How long do I want to do this for and when is the best time?

  • What do I need to remove? How can I set boundaries (apps, notifications, lock my phone away?)

  • Who do I need to let know?

  • What will be my challenges? How will I overcome them?

  • What might I need my phone / device for?

  • What will motivate and inspire me?

AND FINALLY

Check out these great links to help you;

MY WORKSHOP - HOW DO I TURN THIS THING OFF (Tues 21st Sept 10am)

I will be running a workshop on Tuesday 21st September 10 - 11.30am which will be a tailored to ‘how to make the best plan for you’. The interactive session will involve a pre-workbook which will allow you to explore your relationship with your devices and how you would love it to be, before helping you make a tailored plan to put it in to action. There will then be a ‘catch up’ session in October to see how you are getting on - celebrating your wins and making tweaks along the way. Click below for more details and to book.

Elizabeth Fraser-Betts