9 Ways To Fight Smartphone And Internet Addiction
A few days after writing an article on the dangers of the smartphone and how we delude ourselves into thinking we can do two tasks at same time. I caught a reflection of myself texting instead of enjoying what was our last family dinner in a sumptuous restaurant.
I was ashamed and angry with myself, feeling hypocritical for preaching on the dangers of the smartphone and yet here I was allowing the smartphone to master my mind and take control of my actions.
Has the Phone become an extension of my ego, standing in the way of my true self ? Was I addicted to it and the pleasures it gives me? Did I, now need to enroll into a rehab centre as a Phoneaholic?
As I reflected on this for a few days, I realised that I had become a victim of my bad habits. I needed to change the way I used my phone and Internet time, so I could re-wire the way my mind and actions were following the old programmed pattern.
I had to accept that I was addicted to the smartphone and was also addicted to the information overload that enters through the internet. I would jump from an email to a link, then to a website and a new idea within seconds.
“Whoever controls the media, controls the mind”
I needed to slow things down and especially to limit the information that I’m allowing into my mind. I needed to make some changes and after much trying and testing. I’ve found several ways to reclaim my authority over the smartphone and the internet.
Airplane mode is heaven-sent
Airplane mode is when your phone is technically in a coma and can’t receive or send any information. I now use it very frequently during the day as it’s much easier than putting your phone off and it comes on within seconds. During those times I’m in airplane mode I know I have to focus and concentrate on whatever I’m doing. The airplane mode gives me the flexibility to keep my phone with me in case of an emergency but at the same time it’s not with me.
De-activate all notifications
I have deactivated all notifications from instant messaging, emails and all the various applications I have. I have also grouped all social media in one folder and called it “Social Fun-Time.”I now consciously go the application rather than they come to me.
My morning routine without Phone/Internet
I believe that our mornings set the tone of our days.And now the first thing I do when I wake up is to set my phone on airplane mode. I then get into my meditation practice, journal and read.I then look at my current goals and the tasks for the day, drink my coffee and I’m ready to kick-start my day. After Breakfast and only when in my car some 2-3 hours later(depending on my exercise routine) do I check on any messages, emails that I need to respond to urgently before setting off.
Mindfulness breaks
I drink my espresso coffee without any distractions (TV,phone and Internet)for about five minutes. And use it as a time where I just think of nothing and just focus on the skyline, the birds flying above, etc. I usually have three such breaks a day.
I have also set an alarm for every few hours where I take one moment off from whatever I’m doing and just remind myself of my wholeness and that I’m a spiritual being.
Depending on which country I’m in, I will often go for short walks with my phone on airplane mode admiring the sight and sounds around me.
Single-Tasking
I set myself only three big tasks every day and I try to get the hardest one done first and do that early before I even look at my phone or check my emails. I switch my phone to airplane mode and focus on my task at hand for 45 minutes before taking a 15 minute break. I keep doing that till I finish my three tasks. I have found these short bursts of concentration have improved the quality of my work.
Setting deliberate time for the Internet, emails, etc
I will not look at my email or browse the internet until I’m done with my morning routine and then after I’ve finished one big task at least. This usually occurs at mid-morning, and I give myself thirty minutes where I respond to my emails and do some small tasks that require less time. I usually save all the interesting articles I’ve received to read later on in the day.
Then after lunch I will spend another thirty minutes to browse the internet for news, sports and to read the saved articles from my favorite bloggers, writers and webzines. I also check my emails again.I finally do a final check on my emails in the early evening and read up on anything interesting on the web for another thirty minutes.
Batching and splitting tasks
I’ve also found that batching my tasks together is very helpful. Here I group all similar tasks and do them in one focused period. For example, I will return all my calls and emails separate to a time where I browse the net looking for information. Also, I try to set all my meetings in the afternoon as that way I’ve done most of my work, and I’m in a different thinking mode.
Getting things done
Dave Allen created the GTD method, and it works beautifully with the way I think. In his world renowned productivity system, you turn every vague thought into an action, by writing it down either on paper or using an application to do so. This act frees you from the guilt you have on not acting immediately on a thought. And you feel relaxed about focusing on your task at hand rather than surfing the internet to research your idea, or calling a friend that popped into your mind.
Digital free time
I’ve set a few half-days a week where I just leave my phone somewhere and just go outside and have fun, whether it’s for a walk, to the beach or playing a fun activity. Sometimes I spend whole mornings writing while I hide my phone far away. My next goal is to have a full 24-hour day without a phone or a computer.
Some may feel that when you total the amount I spend on the Phone and Internet, then it seems a lot but at least now I’m deliberate, and I’m in control. And I still get to enjoy the benefits of technology as I can’t say enough good things about how accessible information has helped me in my writing.
Others might feel my concerns over the phone are over the top, and there is no harm in texting while waiting in the line, or checking your Instagram account quickly before your next meeting.
However, my point is to slow down my life and try to reduce the noise around me. I want to get closer to my higher self and not feel disempowered by the burden of too much information coming into my mind while at the same time using technology to take me forward.