Todays Top Tips help you discover how to apply a 'Digital Detox' into your day whilst you Stay Home with Ease
• PHONES AWAY AT MEAL TIMES... Research shows that, even if we’re not checking our phone, simply having it on the table during a conversation can reduce the quality of the interaction—our brains are just waiting for it to light up, and as a result, we are not fully present.
• DESIGNATE TECH-FREE HOURS... Many of us feel "naked" when we’re without our devices, but taking breaks from technology can do wonders for our well-being. Start by designating a certain time each day that’s tech-free. Then see how you feel after a week or so. Most people feel happy with the change, and they go on to expand it.
• MAKE YOUR BEDROOM A NO TECH ZONE... Most people use their phone for an alarm clock, but when you reach for your phone to switch it off, it’s easy to start scrolling through Twitter. In fact, it’s best if you can leave your phone outside the bedroom at night and invest in an alarm clock. Oh, and you’ll also sleep better the blue light on the screens tricks our brains into thinking it’s daytime, which makes it harder to drift off.
• REDISCOVER PAPER... If you’ve ever noticed that reading a book feels more satisfying than scrolling through your device, you’re not imagining things. Not only do books offer fewer distractions, but research suggests that when we read on paper, our minds process abstract information more effectively.
• SPRING CLEAN YOUR SOCIAL MEDIA ACCOUNTS... Facebook and Instagram help us to connect with people in unprecedented times and in truly gratifying ways. However, research shows that the more time we spend on social media, the worse we feel. That’s not surprising, given the fact that we see only a heavily curated version of friends’ and celebrities’ lives, which can be toxic for self-esteem. How can we stay on social while also staying healthy?Think about what and who makes you feel bad. Then think about what makes you feel good. From there, clean your accounts, don’t be afraid to block, mute, unfollow, or delete, until you’ve created a list of connections who make you laugh and smile and fill you with happiness.
If you’re intrigued to see how addicted you are to your devices take a few minutes to do the SMARTPHONE COMPULSION TEST today!
TAKE THE SMARTPHONE COMPULSION TEST TODAY!
by Dr David Greenfield founder of the Centre for Internet and Technology Addiction
Just circle the questions that apply to you:
1. Do you find yourself spending more time on your mobile or smartphone than you realise?
2. Do you find yourself mindlessly passing time on a regular basis by staring at your mobile or smartphone?
3. Do you seem to lose track of time when on your mobile or smartphone?
4. Do you find yourself spending more time texting, tweeting, or emailing as opposed to talking to people in person?
5. Has the amount of time you spend on your mobile or smartphone been increasing?
6. Do you wish you could be a little less involved with your phone?
7. Do you sleep with your mobile or smartphone (turned on) under your pillow or next to your bed regularly?
8. Do you find yourself viewing and answering texts, tweets and emails at all hours of the day and night – even if it means interrupting other things you are doing?
9. Do you text, email, tweet, Snapchat, Facebook message, or surf while driving or doing other similar activities that require your focused attention and concentration?
10. Do you feel your use of your mobile or smartphone decreases your productivity at times?
11. Do you feel reluctant to be without your mobile or smartphone, even for a short time?
12. Do you feel ill at ease or uncomfortable when you accidentally leave your smartphone in the car or at home, have no service, or have a broken phone?
13. When you eat meals, is your mobile or smartphone always part of the table place setting?
14. When your mobile or smartphone rings, beeps or buzzes, do you feel an intense urge to check for texts, tweets, emails, upgrades and so on?
15. Do you find yourself mindlessly checking your mobile or smartphone many times a day, even when you know it is unlikely there is anything new or important to see?
Here’s how Greenfield interprets people’s scores:
1-2: Your behaviour is normal but that doesn’t mean you should live on your smartphone
3-4: Your behaviour is leaning toward problematic or compulsive use
5 or above: It is likely that you may have a problematic or compulsive smartphone use pattern
8 or higher: If your score is above 8, you might consider seeing a psychologist, psychiatrist or psychotherapist who specialises in behavioural addictions. Just book a consultation! You are 1 of many! Alternatively you could take control and have a Digital Detox for a few hours a day or a whole day each week. You know you deserve it!