Digital technology is one of the most difficult hurdles to performing one thing at a time. We’ve always had a history of getting distracted and worried about things (in fact, this offered us a survival advantage back when things were much more physically dangerous than they are now), but the introduction of cellphones and other technologies has pushed this to a whole new level.
It is critical to remember that technology is neither good nor harmful; it all depends on how we use it. We have the ability to make technology work for us. We just have to be careful how we use it. Simply paying attention to how we use technology and the impact it makes is a wonderful place to start.
See also How to Use Social Media Mindfully
Utilize only one device or app at a time
Resist the urge to utilize many devices at the same time. For example, you could be watching TV and using your phone at the same time.
Disable all needless alerts
Turning off unneeded notifications and alerts is one of the most effective ways to boost your productivity and well-being. Consider experimenting with turning off unneeded notifications (such as social media) while leaving vital features and notifications (such as phone connectivity and text messaging) enabled for one day.
Throughout the day, take note of your level of productivity and sense of well-being. Turn on your notifications the next day and compare your experience to the prior day.
Limit your screen time
You should also limit your recreational screen usage to no more than two hours each day. Spending time unplugged and offline is incredibly beneficial to our well-being, especially if we go outside into nature – or even if we simply walk down the street or to the park.
Keep electronics out of the bedroom
Keep your devices out of your bedroom or refrain from using them there. Using your phone keeps your mind engaged, and the blue light emitted by the screen fools your brain into believing it’s midday.
Recent research has found that blue light has a higher effect on phase shifting the circadian clock and suppressing melatonin. Participants who read on light-emitting gadgets took longer to fall asleep, had less REM sleep, and were more awake before bedtime. Those who read on the light-emitting device were sleepier and took longer to wake up following an eight-hour sleep session. Because they’re unmotivated to turn off their devices and go to bed, so they will stay up longer, experiencing even more circadian delay and shorter sleep durations.
If you absolutely must use your gadget in bed, set it to nighttime mode and/or purchase a filter designed to prevent eye strain and disrupt sleep patterns.