Technology Cleanse 101: Reclaim Power over your Devices

“Hi, my name’s Parker and I’m addicted to screen time.”

I don’t know about you all, but I’m addicted to my phone and computer.  My screen time begins when I wake up, and concludes at the end of the day, when I set my alarm.  During the day, I regularly scroll Instagram, view sports updates, listen to Spotify and much more.  According to the new iPhone update, I’m currently averaging 3 hours 54 minutes per day.

The only good thing about that statistic is that it is down 33% from last week 😉 Assuming that 6 out of 8 hours in the office is solely screen time, that means at the very least, 10 hours of my day is spent staring at a screen. Wow.

What a time to be alive. Parents are hiring Fortnite coaches for their kids, a dog named Doug has over 3 million followers on Instagram, and you can find a date by swiping right.  We live in an increasingly connected world, but IMO, disconnect is at all time highs.

Social media platforms are using the same techniques casinos use to create psychological dependency.  Experts say that these methods activate ‘same brain mechanisms as cocaine.’  You know that scroll to refresh button? Yeah that’s basically the same as pulling a lever on a slot machine.  We interact on these platforms, with the intention that we will receive recognition with more followers, increased likes or increased connection with others.

As 2019 is beginning to ramp up, I’m setting out to create healthier technology habits.  Below are a few ideas that I will aim to follow.

Strategies for Healthy Technology Habits

As I embark on this journey to achieve healthier screen time habits, below are a few personal guidelines I aim to follow.

Set Boundaries

• Limit phone usage from 8 AM to 9 PM.  I find that when I get up, the first thing I do is check my phone.  I’m hoping to be more intentional with how I use my phone, specifically in early mornings and late nights.
• Limit Instagram Usage. Instagram just rolled out a new feature that notifies you if you exceed your daily limit.  To access this: click on your profile on the bottom right, and then click on the 3 horizontal lines in the top right of your screen.  Once you get to this screen, you will be able to view your activity habits, and adjust notification settings.  Choose whatever works for you.

• Create certain areas that are “cell-phone free zones.” There’s nothing worse than walking into a restaurant and seeing everyone at the table, gazing mindlessly into their phones.  I’m hoping that by limiting usage in areas, it will allow me to be more engaged with whatever may be going on.
• 1 device at a time. It’s okay if you like to relax by watching a TV show or movie before bed.  But scrolling on your phone isn’t going to help you re-charge.  By only using 1 device at a time, it will improve concentration and ability to finish a task.

Replace Old Habits

• Pick up a new hobby.  Often, we resort to technology because we are bored.  It would be much more rewarding if we instead traded this time to learn a new skill.
• Read a Magazine.Instead of mindlessly scrolling websites, I decided to  sign up for a Bloomberg Businessweek subscription.  My reasoning behind this is that it would be a more intentional way of staying up to date with current trends.
  

  Photo Credit: Bloomberg Businessweek

Increase Awareness

In the end, being mindful of your habits is the most important.  Gaining awareness may be a critical first step in better technology habits.  Remember to give yourself grace.  Devices are ingrained in our society and you can’t expect to completely change overnight.  Ultimately, technology is a tool, and it’s up to us to use it responsibly.