Digital Wellness Week
(By Laura Wood)
I decided I wanted a better relationship with technology after hearing a talk by Jim Kwick on one of my favorite podcasts. During the podcast, Jim Kwick suggested that there are a few small easy steps to have a better relationship with technology. The things that were suggested are below:
1. Do not take your phone into the bathroom with you. Take a book or magazine instead.
2. Do not interact with your phone or computer for the first hour in the morning.
3. When going to bed make it part of your bedtime routine to not look at your phone/computer/TV for that last hour you are awake. Do something else instead, such as yoga, meditation, or reading.
4. Set aside a dedicated time(s) for checking email, Facebook, and Instagram and then go about your day.
5. Make the most important thing the most important thing and do not get on your phone/tablet/computer/TV until that important thing is completed for the day. This can be either personal like going to the gym or professional like a morning meeting.
I decided to implement these practices for a week and see if they really made a difference. The following are my personal experiences:
Day 1: I noticed immediately in the morning that I got more done without looking at my phone. I had time to make and eat a healthy breakfast! A goal I’ve had in mind for over a year. I also noticed I didn’t feel as distracted during the day. I didn’t make it the full hour, about 35 minutes, but even that helped a lot.
Day 2: Again, another nice morning. I got to meditate for 10 minutes. I didn’t work out, but I did do some stretching and planned out my lunch. I also got to spend some quality time with my husband just being in silence having breakfast together. I did make the full hour without my phone today.
Day 3: I’m halfway through a book I’ve been trying to read for months now that I’m not staring at my phone at night before bed. I even stopped listening to podcasts in the hour before bed because I noticed that I continue to look at my phone. I turned on the podcast once I was tired and ready for sleep.
Day 4: I’m only checking my email 4 times a day now instead of constantly. I realized I have FOMO (fear of missing out) and that constantly checking social media and my email have contributed and reinforced that behavior. Just checking a few times, has lessened my need to be near my phone. I can leave it in another room and not notice for a while. My sleep is more restful than it has been in a while. My mornings aren’t dreadful anymore. I don’t seem to mind waking up and that says something as I am not a morning person.
Day 5: My week has gone so much better in terms of my focus and ability to get things done. My mornings are so much nicer. I now wait till I’m on public transport to look at my social media and emails. I have had a healthy breakfast every day this week. My husband has even joined in on the no phone for the first hour of the day, and this from a man in the tech industry is saying something.
Overall this experiment has been beneficial. I can’t believe that these small tweaks in my morning and night time routine have made a difference. I do feel more focused. I can get more done. I don’t dread the mornings as now they feel more rested and not like I’m rushing to get everything done. I have finished my book that has been on my nightstand for months. Now I still look at my phone a lot, but I feel like it’s more of a tool I use that something which has a hold on me. I plan to continue keeping my first hour in the morning phone free and the last hour in the evening doing something other than looking at my phone.
If you are interested in improving your digital wellness consider giving one or all of these suggestions a try. And as always, if you’d like some support in making these or any changes in your life, we’re happy to help!
