Keep smartphones out of constant reach because they are powerful stimuli and too attractive, leading to excessive use and distraction.
When needing to focus for work or study (e.g., taking a test, studying for an exam), leave your phone outside the room, as its mere presence can distract you and reduce performance even if not picked up.
During in-person conversations, remove your phone from the table or immediate vicinity, as its presence can make the discussion seem less interesting and the other person less reliable.
Engage with deep focus and presence in interactions and tasks (e.g., work, conversations with family/friends) to extract their true value, as all good things in life stem from presence.
Establish personal rules for technology use to prevent social media platforms (Instagram, Facebook, Twitter) from distracting you and untraining your focus.
Reduce screen time to increase sleep, physical activity, and in-person social interaction, as these are protective factors against depression and anxiety that are eroded by modern technology.
Follow the example of tech leaders like Steve Jobs, who were very restrictive about their children’s screen usage, recognizing the powerful and potentially addictive nature of these technologies.
Strive to look at people’s eyes more than at screens, as suggested by Apple CEO Tim Cook, to maintain human connection and avoid excessive screen engagement.
Recognize that social media fosters comparison to an idealized global standard, leading to feelings of inadequacy and worthlessness, especially for teenagers during puberty, as the brain registers feeling pushed out of a group as dangerous.
Continuously read and hear about the negative impacts of digital technology and social media from various perspectives to internalize the information, recognize its effects on yourself, and motivate changes to protect your attention and well-being.