Digital devices are great tools to help us with various essential tasks and are critical to our lives. During the pandemic, we became even more reliant on them for work, education, shopping, and social connections. Yet, giving ourselves time away from our devices is a healthy and refreshing break everyone needs. While some of us are more attached to our devices than others, we’re guilty of mindlessly grabbing our phones many times during the day. Some people even admit they’re uncomfortable when they are not holding their phone, or it’s not nearby.
So, if this sounds like you, take it slow when you begin to reduce your time on your device. Below is a brief exercise you can do to begin the process. Try this for small periods at first and then increase it over time. The point is that the phone is not necessarily the problem; it’s how and when we engage with these tools.
As you read this exercise, consider the most valuable activity you’d like to do without engaging with any digital devices. Perhaps it’s a meeting, when talking to a colleague, or when you’re with friends or family.
Here’s an example of what a device-free practice looks like and one you can apply anytime:
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Before you begin your chosen activity, place the distracting device out of sight.
Then, start by reminding yourself of your intention to stay focused and device-free by silently saying something like, “I am making an intentional choice to focus my attention on…. (whatever your selected activity is).”
Prepare yourself to be present by taking 2-3 slow and even breaths.
At first, you may feel anxious or uncomfortable and even invent excuses for taking “just a quick look” at the device. When this urge arises, remind yourself of your intention, take a few centering breaths, and return your attention to your activity.
It may be helpful to select one of your five senses to help you be more present. It doesn’t matter which one you select, but depending on the activity, one sense is usually more prominent. For example, if you’re on a video conference, it’s a good time to engage your sense of sight and sound. You might see things or notice sounds that you never noticed before. Plus, by being fully engaged, you’ll find that you will remember more about the topics being discussed.
Here are some additional ideas to help you during your digital “time out”:
Ask yourself why it is important that you listen with your full attention. Are you listening to find out information? To understand? To learn? To support or empathize? Understanding the “why” will help you with your intention to be present.
If your activity lends itself to observing, visualize your mind as a camera attempting to record the moment. You might focus on the primary object of your attention, like whoever is speaking, then flex your attention outward, observe the wider environment, and then return to the primary object of your attention. You can also focus on colors, shapes, and textures to vary your focus.
Be aware that some people replace their electronic habits with other mindless tasks like eating, doodling, or retreating into their heads. If this starts to happen, release those urges by taking a few intentional breaths and bringing your attention to one of your senses.
After you complete your no-device practice, take a few moments to consider how you feel. You may have a strong urge to check your device for messages. Don’t worry. Most people feel like this.
The goal is to make a conscious choice to check in with your device and not simply check out of habit. Before you move on, consider what activity would be ideal for this practice and when you want to begin.