The next step is dedicated to actions. Make a list of the things you could do to help you reduce your time in the digital world. Here are a few examples:
Mindfulness doesn’t have to be a complex meditation practice. It can be a simple exercise of taking a moment to connect with your breath by taking three deep breaths. Mindfulness is the act of observing our experience in the present moment. Using the five senses is a great way to practice mindfulness. Observe what you smell, see, hear, feel, or taste. Using your senses will bring you in the present moment.
Do One Thing at a Time
Our society tends to encourage multitasking. On the other hand, it has created individuals who have a hard time being present. If you are spending time with a friend, be present, listen, and interact with the individual. Turn off your notifications on your phone and keep eye contact with the person who is interacting with you.
Train Your Mind
It is possible to train your mind to focus on the present. You can do so by recognizing when you are thinking of the past or the future. Choose a day or an hour when you will observe your thoughts. During that time, catch yourself when you are having thoughts connected to something outside of the present moment. Like thinking of what happened in your past or hoping for the future. Once you caught yourself, take three deep breaths to bring your attention back to the present moment. That way, you will get better at bringing your mind back to the present.
Enjoy Your Meals
Many people have learned to eat in front of the screen. Unplugging while you eat, allow you to be present and enjoy the food that you eat. Every bite you take, force yourself to place your utensils on the table, and taste your food.
Observe the texture, the taste, and be mindful of every bite you take.
Have a Bedtime Ritual
When you go to bed, instead of scrolling down posts on social media, take 15 minutes to acknowledge what you are grateful for in the present moment. List all the things that at this moment you are thankful for.
Assign Offline Time
Many people do not have limits or boundaries when it comes to social media. Setting healthy boundaries is essential to improve our relationship with Facebook or Instagram. You can do so by identifying a specific time when you are offline, a time when you believe it is best not to look at social media. For example, you could decide that the first two hours of your day are offline. That way, you don’t have to let social media influence the mood you are in that day. It may take some days to adapt, and don’t forget, research says that it takes 21 days to form a habit.
Put Your Phone Aside
When you are interacting with other people, whether it’s at a family dinner or hanging out with friends, make a point to put your phone away. Social Media can quickly pull you into a rabbit hole where you will completely forget your surroundings and realize that you are not enjoying the present moment with people in your circle. Putting your phone aside will increase the quality of interaction you have with others and also bring more enjoyment.
Clean Up Your Feed
It is incredible the roller coaster of emotions that social media can lead you in. Take the time to be aware of how you feel when you see or read a post.
Make a point to unfollow any individuals that make you feel bad. You have the right to choose what you want to see, and that is an important decision that could change your relationship with social media to be more positive and empowering.
Practice Emotional Awareness
Practicing emotional awareness means paying attention to your emotions while looking at social media. Every time you catch yourself feeling down. Take a screen time timeout of one minute. During that minute, focus on your breathing. Take six deep breaths every time you have a negative emotion.
The key to success is to identify ways that are realistic and practical for you. It doesn’t have to be an all or nothing approach. Slowly reducing your time in front of a screen, will allow you to get more comfortable with reality.
- Over 12 percent of the population admits that they send up to 20 messages daily, while 10 percent exceed 100 messages per day.
- A survey of 3.8 million people per year affected by thumb and wrist pain due to the writing of text messages.
- Text messaging has become a usual method of communication for mobile phones users, UK counting over 93.5 million text messages sent daily.