In today’s digital age, we benefit from technological advancements every day.
I love having a phone to call family, text my sweet friend in Florida, or easily access millions of recipes while grocery shopping from the comfort of my couch. But, as technology has become ingrained in our lives, we rarely consider the secondary consequences of constant screen use. By being mindful of how we spend screen time, we can enjoy the benefits while decreasing the negative impacts.
1. Start the day off right
Instead of automatically reaching for the phone before your eyes have even opened, start the day without technology. Say a prayer, read a scripture, practice meditation, or exercise. Break the all-too-common habit of checking your phone first thing in the morning.
2. Set a tech-free day
Choose one day each week when screens are off-limits. No phone. No TV. No iPad. Instead, enjoy more face time with people with whom you share a space, start a new hobby, or pick up a book. This may just become your new favorite day of the week.
3. Reconsider social media
Research has shown that social media not only contributes to but often causes anxiety, depression, low self-esteem, and discontentment. For improved mental health (not to mention more free time), consider taking social media off your phone and only checking it on a computer. If you are up for a radical challenge, deactivate or delete your account altogether.
4. Spend more time with friends (and don’t invite your phone)
In our fall 2024 issue, we explored the benefits of spending time with people, especially around the table. Leave your phone in the car or another room and be fully present in the moment. Real-time beats screen time every time.
5. Turn off notifications
Phones and apps are wired to distract and capture your attention. Most notifications are unnecessary and interrupt the flow of thoughts and creativity. Set notifications to “off” to increase attention and therefore productivity.
6. Turn up the volume
Since you have just completed number five, turn up the volume! If someone truly needs to reach you, they will call. You can leave your phone out of sight knowing that if it rings, you can hear it.
7. Apply the “Rule of One”
Use only one screen at a time. When working on the computer, put your phone where it will not be distracting. If you are watching TV, power off all other screens. Leave your phone in your bag if you are listening to a presentation at work. Using multiple devices at a time is distracting and counterproductive.
8. Put your phone to bed
Set a time each evening before you wind down for the night and put your phone to bed! Set your phone to silent or do not disturb and put it out of sight. Give your eyes and brain time to wind down, sans phone, for a more restful night’s sleep.
Allyson Joy
Allyson Joy is the Associate Publisher of Focus Magazines. She can be reached at allyson@focusnm.com.
