Intentionally allow yourself to space out during mundane activities like folding laundry or walking to work, as this activates the brain’s default mode network, fostering original thinking, creative problem-solving, and autobiographical planning for future goals.
Download an app to track your daily phone usage and pickup frequency to establish a baseline, as this data is crucial for understanding your current habits and determining if you want to make changes for a healthier relationship with technology.
Turn off all notifications on your phone, as constant pings from apps are not a requirement for modern living and contribute to an unhealthy relationship with technology.
Understand that technology is designed to distract you and influence your behavior; actively work to re-center yourself and use devices as tools, not taskmasters, to maintain focus on what’s truly important.
Create a tech hygiene strategy tailored specifically to your personal needs and lifestyle, understanding that the ‘right amount’ of tech use varies greatly from person to person.
Educate yourself on how apps are designed to create habits and drive engagement (e.g., Snapchat streaks for consistent check-ins), which empowers you to make conscious decisions about your usage rather than being manipulated.
Identify and remove the app that triggers the most compulsive checking or ’twitchy thumb’ from your phone to foster a calmer, more relaxed, and contemplative daily life.
Before taking a photo, pause and ask if it’s truly necessary or if you’re outsourcing your memory, as constant capturing can reduce your actual recollection and presence in the moment.
Set a daily ‘out of office’ period for one hour, informing others of your unavailability and stating when you will return, to reset expectations about constant responsiveness and prioritize your time.
When your mind wanders into unproductive or negative rumination, consciously acknowledge it and then intentionally redirect your thoughts towards more constructive and positive areas, practicing ‘mindful mind wandering’.
Shift your mindset and behavior to prioritize how you want to use your time rather than feeling compelled to be constantly responsive, fostering a culture where time is valued over immediate communication.
Pay attention to unconscious phone checking, like pulling it out every time you enter or exit an elevator, to identify when you’re acting purely out of habit rather than genuine need.
Keep your phone in your pocket or bag while in transit or moving around, even short distances, to consciously break the habit of constant checking and allow for more present moments.
Integrate meditation into your daily schedule, even if it feels unconventional, as it can be a highly effective tool for managing anxiety, depression, and panic, based on personal experience and research.
Engage in physical activity like running or walking without any audio stimulation, such as music or podcasts, to create space for quiet thought and observation.
In specific high-anxiety situations, use a game on your phone as a deliberate coping mechanism to divert attention from irrational fears, ensuring it’s a conscious choice for that moment rather than an unhealthy habit.
Become aware of how often you fill small gaps in your day (e.g., waiting in line, walking) with phone use, and recognize if this constant stimulation prevents moments of boredom that could lead to deeper thought.