How my relationship with my tech became fuel for personal transformation
Today, we're diving into how my mission to improve my relationship with my tech turned into a journey into neuroscience, scientific research and ultimately, personal transformation.
If you've missed any articles in this series and would like to catch up, I'm including a running list at the bottom of this one.
In late 2017 I had to make a difficult decision.
Earlier that year, I finally admitted I had an unhealthy relationship with my tech. It was impacting my ability to focus, my wellbeing, and my connection with loved ones.
I tried a digital detox, installing apps to limit my phone access, and a variety of productivity and calendar solutions. None provided a lasting solution.
In the end, I realised that I needed to find a new approach.
I gave myself a choice: either find a way to be more intentional in my relationship with my tech; OR quit my job as a developer and go back to a physical discipline like sculpture. I originally trained as a sculptor at the University of the Arts in London and thought this would enable a more tech-free life.
I was motivated to find a solution, however my efforts so far had proven to me that digital habit change is hard.
I decided to start by researching the topic more deeply.
I read how technology companies design habit-forming products, and the triggers to watch out for.
I explored all the settings on my devices to learn how my phone, tablet and laptop could be tailored to support my ambition for a healthier digital relationship.
I collected a library of self-help books about how to break deeply automated behaviour loops and make habit change stick.
This led me to dig into the world of neuroscience and how our brains are wired.
For decades, scientists have debated whether the birth of new neurons—called neurogenesis—was possible in an area of the brain that is responsible for learning, memory and mood regulation.
Today it is generally accepted that the adult brain is far from being fixed. Repeating the same action or thought allows us to rewire our brains. This is excellent news for life-long learning, but there is a flip-side too.
Our synapses aren't biassed and will build neural connections around anything which our mind processes, whether that's good habits or bad habits.
I found a study published that year which explored workplace distraction. The researchers found that of the 1,000+ professionals asked, 70% agreed that training can help people block out distractions.
I decided to start approaching my digital habit training like going to the gym. Just like building muscle, this process would not be a one-and-done. I needed to show up every day.
I called my digital gym sessions “experiments” and my first one was designed to interrupt my mindless social media habit. Quite frequently, I would find myself scrolling through Twitter before I even realised I was holding my phone.
Inspired by some of the research about habit change, I decided to try using physical cues. I stuck a bright yellow post-it note on my phone with the word “intention” on it.
The experiment was designed to help me notice the instinct to pick up my phone. The word “intention” was an invitation to consider what I was doing.
To my surprise, it worked. The post-it stopped my mindless instinct to check Twitter and become more aware of my actions.
At some point the post-it fell off and I got sucked back in, but I knew I was on to something.
I started to run a different experiment every week and scheduled time at the end of each day to reflect on how the experiment had worked out.
Over the next three years I continued to gather research and try new experiments. I distilled the theory from hundreds of books and research papers into practical action and tested them on myself.
Slowly, my relationship with my tech was starting to improve. But more than that, as established my digital practice I was becoming more aware of myself in general. It turns out that digital habits are the perfect playground for personal transformation.
As I became aware that I was using my phone to block out social discomfort, I realised I needed to dig into why I was feeling uncomfortable in the first place.
As I reached for my phone mindlessly, I started to explore why I was uncomfortable with boredom. What feelings was I trying to block out?
As I started to feel anxious about a message I had yet to reply to, I started to question the expectations I had set for others and how I could set new boundaries.
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I began to notice how my unhealthy digital habits were often a symptom of an underlying personal struggle. By becoming more aware of these challenges I was able to start to resolving the root cause.
I have come to think of this as a process of “inner digital transformation”.
In my next email, I’ll share the moment I decided to turn my experience into a business, and why I founded Mind over Tech.
Want to build a better relationship with your devices?
I'm hosting a handful of free workshops to get you started.
Digital Habit Foundations (live session)
Join me on Wednesday May 10th at 4pm GMT for a live one-hour session introduction into the science and neuroscience of tech and digital wellness, and how to reduce distraction by taking control of notifications on your own terms.
Getting M.O.R.E. from your tech (live session)
Join me on Thursday May 18th at 4pm GMT where I share a one-hour distillation of the methodology we teach at the Mind over Tech.
I hope you’ll join me, I look forward to seeing you there.
P.S If you've missed any previous emails in this series, you can catch up here:
Jonathan Garner Founder of Mind over Tech
A seasoned web developer and user experience designer, Jonathan has spent the last 10 years designing and delivering programmes that demystify disruptive technologies, like Machine Learning and AI, to C-suite leaders around the world.
In 2015, while on a meditation retreat, Jonathan suddenly found himself doomscrolling in a locked toilet cubicle. He founded Mind over Tech with the mission to help himself, and others, find a better relationship with their tech while embracing the gifts of the digital world.
He firmly believes that exploring our digital habits can turn the mundane reality of emailing and zooming into fuel for personal transformation.