Digital Detoxing... is it time?

Are you in control of your technology or is your technology in control of you? If you don’t know the answer to this question then your technology is most likely in charge of you.

I feel it’s important to be aware of the relationship with your technology. Why? Because if you are not aware and in control of this relationship you are most likely wasting a lot of precious time. Are you making decisions with your tech intentionally, or are you checking your phone mindlessly?

Don't get me wrong - I love technology! I have a phone; I have a computer; I'm constantly using apps and programs to stay organized. Technology helps me connect with more people. It keeps me informed of the world around me, and it brings things into the world that which I wouldn't necessarily have if it wasn't for technology.

And all of that is great! But what happens when you are no longer in control of your technology, and instead it is control of you? It’s time for a Digital Detox

So what is Digital Detoxing? It's a means of releasing from time-wasting, unnecessary and distracting habits. When you change this relationship to work for you by stepping away and evaluating it, you have the opportunity to be more focused and less stressed out. 

Why is technology so addicting in the first place? There is something in the world of advertising called “stickiness,” and it refers to our addiction to the release of dopamine. Dopamine is a hormone triggered when we approach and anticipate a reward and is associated with euphoria and bliss—hence its nickname of "the feel-good hormone." Social platforms and popular websites are deliberately designed to create this addictive response.

It works like this: whenever we get a text, a like, a retweet, are tagged, mentioned, etc., we get a dopamine hit and that triggers this “ feel good” response. And who doesn’t want to feel good all the time? Social platforms know this will bring you back, like an addict, over and over and over again, looking for your next fix of dopamine.

How do we disrupt this vicious reward cycle? 

Here are some simple ways you can change this relationship and take the power back:

• Eliminate Push Notifications: Instead of being drawn to your tech by every notification, eliminate them so you are now in charge of when to check a particular platform and by doing so when you are spending your time on it.
• NOTE: Every time you download an app you will be asked if you would like to “Enable Notifications?” I always say “No.” If it is a pre-existing app you can turn off notifications in the Settings.
• Airplane Mode and Do Not Disturb are wonderful tools that help eliminate your tech disturbances at night time or anytime you don’t want to be disturbed. It’s also worth checking out the Bedtime Mode as a means to silence your phone during designated sleep times.
• To set myself up for success, I set aside Time Blocks of 90-120 minutes a few times a day to maximize and protect my time. This is when I most often use Airplane Mode and Do Not Disturb. Also, I sleep every night with my smartphone on Airplane Mode to ensure I will not be interrupted.
• Wear a Dumb Watch (as opposed to a Smart Watch). This is a simple and focused means to check the time. When we use our Smartphones for a time check, you may be inclined to see who texted you, or see what’s happening on your favorite social platform or... (insert your go-to tech habit).
• Use Vacation Responder. Some people feel they can not truly enjoy a vacation because they are always so connected. That's why they have something called Vacation Responder. I love using this email feature when I go away. I don't want to be continually hassled, so I take a few minutes before I leave and set it up to let everyone know I will be “off the grid” for a certain amount of time and I'm really detoxing. 

This is what I typically write: 

"Hello!! Thank you for your message. I am out of town and off the grid with limited or no connectivity. If there's a pressing business or a student need, please contact my assistant; Jane Doe at janedoe@willnotfear.com. I will be responding to your messages when I can and upon my return. If you would like to schedule an appointment please access my calendar HERE."

Now it is up to you to make a choice! Be intentional by becoming aware of your habits around technology and take steps daily to shift and take control of this relationship. Or stay reactive and be continually emotionally manipulated by your tech, allowing it to keep wasting your precious time. What’s it going to be? What is your first step?

Thank you for checking this out and for “sharing” this with your community. I am sure most of the people in your life can use a reset with their tech too.