Digital detoxes

Question

This holiday weekend I want to focus on taking a break from screen time. (Right after this post, lol) Any suggestions for the most sustainable ways to do it without going to a retreat? Meaning something that involves taking baby steps away from always staring at my phone even when there’s absolutely no reason to? I think I’m just addicted because I compulsively check work email when I have no deadlines or reason to.

Masiel M. · Answer

Hey there cyber girl!

I can totally understand where you're coming from. In this day and age we've all become incredibly hyper-connected and it's definitely taken its toll on how we interact and our surrounding relationships.

I've found that with my Android device there's this application called Thrive. It pretty much limits and/or blocks notifications from your phone for how ever long period of time you want. While in Thrive Mode, you can allow certain calls/messages to come through from people designated on your Favorite Contacts. No one else's call or message will Come through, but it'll automatically send them a message letting the person know you don't have access to your phone and what time you are expected to end your Thrive Session.

I was able to start this with baby steps of taking an hour or two at a time, then I set limits on my most frequented applications (i.e. email, social media, texts, etc) every day. I am allowed an hour a day now on social media. Trust me, it has helped tremendously with my productivity and attention span.

I've inadvertently caught myself multiple times reaching for my phone during a session ?? and then I'm like *dang I forgot it's locked!* And go on about my business.

So don't feel bad, we're all addicted to our screen time. At least we're looking for ways to break the cycle.
I'm not sure what similar product there is for iPhone users though but I'm sure there's something.
Outside of that, they sell these awesome little timed cases on Amazon that you can throw everyones phone in there for a set time and it won't open at all till the times up ?.
We have come to putting our phones in jail.

I hope you have a beautiful long weekend and stay safe! ? Let me know what you think ❤️

CabaneStudios · Answer

All great suggestions! - I have a few more. Start wearing a watch again, remove the FB app from your phone, and when you are home place the phone in a room away from you. 
Good Luck!

Sierra Modro · Answer

Here’s a couple of suggestions 
1. Turn off notifications, especially for email. If your phone isn’t binging and buzzing, you are less likely to play. I actually have notifications off for email 99% of the time. I’m going to look anyway, so why do I need a reminder? My email program, Spark by Readdle, allows me to have notifications only for specific people and “important “ mail. That helps too. 
2. If you are on iPhone, go to Settings-Screen Time and turn on limits for certain apps. I limit Facebook during work days to keep me focused, but you can also limit overall time. Apple has tutorials on how to use Screen Time effectively. 
3. Stupid hack: out your phone in black and white mode. The colors on phones are specifically designed to engage you. Turning it greyscale gives you less of a dopamine hit, so you’re less likely to randomly play. I have a shortcut set on my iPhone so when I triple tap the power button, it toggles between grey and color. That’s in Settings-General-Accessibility- Accessibility Shortcut-Color Filters

Cassy Lombardi · Answer

I left my phone inside all weekend (and enjoyed the glorious weather outside) and that definitely helped me to get a little digital detox. I've also found letting the notifications roll in and not check them (while it does take a bit of willpower) also helps me to relax!

Robyn Wick · Answer

This may seem like a bit of a stretch, but things like short meditation periods and yoga have helped me gain some of my concentration back. Our attention spans are so short now due to our ability to check 15 sites on our phones while watching tv or doing something else. I've found that working on things that help me build concentration (and don't require screen time) have been really good for reclaiming my life from my phone.

Digital detoxes

You're invited.

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