WiFi Not Included - Pixels Down, Spirits Up!

?????Empower Series

Two weeks ago, I exchanged my virtual screen background of a lake for a real one with the beautiful melody of the wind in the trees.

My most complex task? Waiting patiently on a boat, hoping for fish to bite.??

The only pings were birds chirping their morning tunes.

Away from the constant pull of my screen during this tech-free escape, a realization dawned: I wasn't just surviving without the digital buzz, I was thriving in the serenity of the moment. And damn, it felt refreshing!

This trip allowed me to do something I never realized I had lost touch with disconnecting. Being that present, without a single screen to swipe, was oddly satisfying. It was like living in a sepia-toned photograph.???

Now, before you roll your eyes thinking, "Another digital detox article? Original." – Ask yourself: Are you that good at disconnecting?

According to a study, 61% of people admit they’re addicted to the internet and their digital screens. We've all read the spiel on 'The Importance of Disconnecting . We nod, act enlightened, and then secretly slide into our DMs under the dinner table.

WHY?

The Vicious Cycle of Screen Seduction

We've developed an intimate relationship with screens. They charm us, tease our neurons, and sometimes, burn us out. This study revealed that hyper-connectivity leads to cognitive fatigue, and much of this good thing can lead to mental exhaustion.

American adults spend over 11 hours per day listening to, watching, reading or generally interacting with media. Screen addiction, often termed "digital addiction," is becoming increasingly prevalent in our hyper-connected world. The compulsion to check our devices is not just a harmless quirk.

Another study found that excessive screen time can disrupt sleep, reduce attention span, and affect?mental well-being. The root of this compulsion? Dopamine. Our brains release this feel-good neurotransmitter when we see a new notification or receive social validation online, making us come back for more.

What's next?

After my vacation, I flicked on my gadgets, and voilà! The same recycled memes, those repetitive viral dance challenges, and another LinkedIn 'Congrats on the promotion notification. But, with my refreshed, tech-free brain, it didn’t have that same magnetic pull.

I was now witnessing the profound impact of disconnecting from screens on mental clarity, emotional balance, and interpersonal connections.

It made me wonder: How can I ride this wave now that I've tasted the freedom of my de-digitized brain and dreamt in colour again? ??

I made a pact with myself. It's time to cultivate healthier digital habits.

And because I'm all about sharing the love, here's a treasure trove of tools just for you

For yourself ??

I'm in love with James Clear's Atomic Habits book ??. Precise, easy and scientifically backed - this book changed my life.

So, here's some step-by-step unplugging plan, inspired by his book and some neuro-nuggets:

1. Kick-off Your Digital Detox: Before trimming back, gauge your digital consumption. Is it social media, emails, streaming, or constant messaging? (see this quiz ) Identify your digital Achilles' heel. By incorporating James Clear's approach, set a clear goal for what you intend to scale back on. This isn't just about screens; it's about unplugging from the digital threads tying you down. Then, the principle of starting small becomes your best ally.
2. Start Small: Embrace the 1% rule. Reducing screen time doesn't mean going cold turkey. Aim for just 1% less today than yesterday. Over a year, that's an impressive 365% improvement.
3. Habit Stacking: Bundle your digital detox with a beloved daily activity. Enjoy morning coffee? Make it a screen-free time. Love your evening jog? Leave the smartwatch behind and feel the world around you.
4. Design Your Environment: As Clear suggests, the environment shapes action. Have phone-free zones in your house. Perhaps the dining room is a screen-free sanctuary.
5. Set Clear Boundaries: Schedule tech-breaks. A study from Harvard Business Review showed that deliberate breaks after every 90 minutes of work can boost productivity and creativity. Maybe it’s time for a Pomodoro Technique revisit?
6. Satiate Curiosity Offline: Rediscover offline passions. Dust off that guitar, pick up a physical book or simply daydream. Remember daydreaming?
7. Social Accountability: Share your digital detox journey. We all know now that social accountability helps success rates skyrocket. So, find your screen-less buddy and hold each other accountable.
8. Tech to Detox from Tech: Ironical? Yes. Effective? Absolutely. Apps like Forest or Freedom can help you stay off distracting apps. A digital nudge to stop the digital flood.

For your team ??

With the boundaries between personal and professional life becoming increasingly porous:

1. Set Clear Work Boundaries: If you've decided that work ends at 5 p.m., make it known. Sharing such boundaries encourages others to respect them and set their own.
2. Promote Mindful Breaks: Encourage regular intervals where team members step away from screens. These aren’t just frequent breaks but opportunities to rejuvenate, leading to enhanced creativity and productivity.
3. Champion Offline Methods: Sometimes, the best ideas come from pen and paper. Please feel free to advocate for offline brainstorming sessions. The tactile feel of writing can spark unique insights.
4. Celebrate Digital Detox Moments: Create a space (maybe a chat group or a virtual board) where team members can share their offline achievements. Did someone pick up a book instead of their phone? Did another person enjoy a long walk without their smartwatch? Celebrate these!

For your soul ??

If you are in for a self-reflection, I encourage you to ask yourself these questions:

• Why am I incessantly connected?
• What void or emotion is this screen time serving or masking?
• What genuine value does this constant stream of information bring to my life?
• Am I in control of my screen time, or is it controlling me?

Each time your device calls out to you, pause and ponder: Is it pulling me deeper into the virtual vortex, or serving me?

Now, if only fish sent notifications before they bite, I would turn on my notifications! ??

Thank you for reading

Best,

Vi

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Quiz

I found The?DORA Score? from Digital Detox who provides adults with a measurement of the impact technology has on their lives.?

https://www.digitaldetox.com/score/

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