In last week’s blog, we discussed how tech—although wonderful—can really take over our lives. Step #1 in regaining control was cleaning-up our email situation. How did that go for you? Were you able to clear some unnecessary data?
Here are 2 other tricks that will help you limit the hours you spend on screens each day and truly reclaim your time:
#2 Time-Out Plan
Many of us wake up in the morning, roll over in bed, and check our phones first thing. Then, next thing you know, we’ve lost 45 minutes or more and our minds are full of what other people want instead of what YOU want. Insert overwhelm and lots of mind chatter sounds like, “I’ve got to remember this, and that, and this and, oh what was that one thing. No! Don’t do that to yourself. You only have so much brain juice in a day, and if you read last week’s blog you now have your '“read and answer email time” scheduled right?
Another thing that can happen, one of my clients was working on called shinny object syndrome. She was on her phone in the morning and/or at night in bed and realized this was a huge no no because she would buy handfuls of online training and various things from amazon, and her other favorite online stores. I’m all for learning, and you having what it is you want, but it was not so great when the shame set in because she couldn’t finish all of the programs and had buyer’s remorse about half of the items she bought and worried herself silly about the money she spent. I’ve been there before too, have you? So, be nice to your brain, no more phones in bed, please. And if you find yourself doing this drop the shame and remorse because it just contributes to more of the same, and ask yourself what’s making you want to do this in the first place. It’s probably some emotion that feels uncomfortable. A lot of us do this from a place of anxiety. We don’t want to feel the anxiety or “insert other negative emotion,” so we think the next shinny object will alleviate that, but it just compounds negative emotions. Try just feeling into the first emotion, negative emotions will not kill you even though your brain may beg to differ.
Decide when you’re going to take time-outs from your phone. It could be the first hour of the morning, an hour or two in the afternoon, during meals, or after a certain time at night (or a combo of these). Just make sure to choose ahead of time so you can build tech-free time into each day.
#3 Weekly Blackout
Now, if you really want to get crazy and reclaim a tremendous amount of time, you can create a weekly blackout. This means that for an entire day, once per week, you don’t use tech at all.
In our modern world, you may not even think this is possible but it is. If you care for small children or elderly parents, get creative and set their alerts to a special ring or ping tone, or get another number for them, or go old school, get a pager. You’ll love how peaceful and incredibly productive you’ll be whether you’re working or playing. It allows the time and space to mentally recharge, you’ll think more clearly without even meaning to. Your subconscious will have time to dream. In essence, you’ll create so much time for other things that really matter to YOU.
And if you can’t handle that much tech-free time, you could try something less severe. Try one half-day a week, or a full day once a month—it’s all up to you. But decide now, and commit to your time out. Start little if you have to, progress is better than perfection.
Trying one or more of these 3 strategies will make you feel so much more in control of your time and energy. And not only that, you’ll reap other benefits, like giving your eyes a break (all those screen hours cause tremendous strain) and improving your mental state and getting better sleep.
Plus, unfortunately there’s a huge tendency to experience FOMO from looking at curated pics on IG and such, and that just brings on self-doubt and other negative emotions. Care about what you’re up to, and want to be up to, and practice letting go of worrying about everybody else. If you’re using social media as purely a way to connect— than do that, but when you find yourself in FOMO, it’s time to disconnect. This is just a habit and your self-esteem and future self will thank you for cutting out negative reinforcing uses of social media and sticking with the positive. :)
Time for a tech time-out!
I practice this on Sundays, as much as possible, and I rarely have my ringer on or answer my phone when it rings. Because I have it with me all day and I know I will check it frequently. Did you know each time you’re distracted it takes 20 minutes to get back on task, that’s huge if you think of just how many distractions we have daily. That’s why this is so important. You don’t have to be beholden to your devices, decide and schedule ahead of time and see how much extra time and energy you have to do the things you really love in life.
In a mini this week, Nadia, in what I call “procrastination rehab,” had just managed to plan a new weekly schedule that created more time and freedom from decision fatigue. But she wouldn’t just allow herself to start Monday and do what she’d planned for Mondays. This included morning free time for reading and meditation, a walk with her Pug, 2 hours of focus time to write part of her new program, a meeting with her virtual assistant, meal prep for the week and Hatha yoga.
Instead, she felt that she had to do EVERYTHING she was “backlogged” on. When we examined her habitual thoughts, she realized 5 out of the 10 things she’d thought “needed” her attention could be thrown out completely. What can you get rid of on your to-do’s and instead do what REALLY matters to you this holiday season? Jump on a mini and let’s plan it out. Choose progress over perfection always!
In service of your most productive, successful and love-filled-life get rid of something time consuming that truly doesn’t need to get done. It’s the art of success my friends, and I can help.
