The pandemic took an already hyper-digital culture and blasted it into a new phase in our increasingly attached relationship with our devices.
And while many of us have found ways to separate ourselves from our screens’ insatiable allure, we’re all human - and we all easily slip back into bad habits. Is it time to check in with ourselves and review how well we’re doing?
In a world where social media runs through our veins, it isn’t easy to quit altogether (despite all those, famous or otherwise, who’ve tried); not just because it’s socially awkward, but also because platforms like Facebook make it really bloody difficult.
Social media companies need our attention, otherwise they no longer exist. So they employ some of the most intricate mind games to keep us there. As (another) study, from the Lancet, once again suggests the negative impact screen time can have on young people, experts are putting pressure on platforms to do more.
But at this stage, our digital habits seem to be up to us to maintain. And as much as we’ve learned over the past year, sometimes, we need a reminder.
Time for a refresh?
Lockdown has forced many of us to become more aware of our digital habits, as we’ve become so reliant on the virtual world.
But when that virtual world is constantly applying every trick in the book to bring us back in, as we’re wallowing in our day-to-day work and lives, it might require a conscious step back to assess how we’re doing.
Fortunately, there are ways of going about that - setting some boundaries between ourselves and our devices, to make sure that we own our tech - and our tech doesn’t own us.
As a starting point, all phone users should get to know the tools at their disposal - namely:
iOS: Screen Time
Android: Digital Wellbeing
For other hints and tips on creating that digital separation, see below:
Own your time
Digital-free periods: Putting time into your calendar for when you will or will not use tech.
Specific times for specific tech: Decide which apps might work best for different times and build habits around them, e.g only scrolling Instagram or TikTok in the evenings so not to ruin your daytime productivity.
Go to flight mode overnight: The iPhone’s Sleep mode and Android’s Bedtime are designed to help wind down and puts phone on silent. But there’s something even more liberating about going completely offline and giving your brain that extra freedom.
Bedtime and morning routines: Try plugging the above point into a routine. Instead of rolling over to your phone to check what’s come in over night, see how you feel switching it on after breakfast, some stretching, or whenever feels right for you.
Fast: Take a few hours completely offline. Maybe even 24. Maybe even a full weekend. It’ll feel like a mini holiday retreat without going anywhere.
Own your content
Upgrade who you follow: Imagine how powerful your newsfeed could be if you followed less stuff about how messed up the world is or what that guy you never spoke to school is doing; and more of inspiring people offering insights on how to live a fulfilled life or career?
Be aware of news consumption: it’s important to know what’s going on. But the constant flow of “Breaking News” and apocalyptic headlines aren’t always necessary, or even healthy. Keep news consumption to a level
Delete or rearrange apps: Delete the worst apps altogether will of course help us to not get drowned in them. Facebook can be accessible when needed but less addictive in the browser. But even removing the worst ones from your home screen can give your brain a bit more time to stop, before diving back in.
Be wise with your procrastination apps: We all like to be mindless. But some methods of doing that can be better for us than others. Recognise how different apps make you feel. If Instagram or Facebook just bring out anger and jealousy, maybe try playing games or something creative.
Own your devices
Create a physical distance: Putting your phone in another room overnight can once again create a separation. If possible, leaving the work laptop in a different place to where you relax can have a similar effect.
Don’t take devices where you don’t need them: any opportunity to create a separation can feel liberating - in the gym, a meeting, the bedroom, lunch with a friend. Give yourself the best chance of keeping your focus where it needs to be.
Use do not disturb or silent mode: Or, if you do take the device, switch phone onto silent or do not disturb, to avoid any unwanted interruptions.
Silence notifications: If you want to make sure you do get the important interruptions, then just silence the ones you don’t need in your notification settings - and you’ll be surprised at how little you’ll be missing out.
Track screen time: You probably don’t want to know how much time you’re actually spending on your screen. For that reason, you probably should. You can now track it in your phone (iOS: settings > Screen Time / Andoid: Settings > Digital Wellbeing & parental controls) and give yourself limits.
Adjust screen brightness: Using your screen at night can have an impact on sleep, so use your settings to lower the brightness. You can even use a blue light filter, which will remove some of the most harmful elements, and create times around them.
Block unwanted spam calls: I swear to god they are getting worse…but you can do something about them. On both iOS and Android, go to your recent calls after receiving one and choose to block it or report as spam.
Set boundaries
These all come down to the boundaries we set with our devices, in how we wish to use them.
Those boundaries may also need to be set with people - particularly colleagues - in their expectations and in being clear with them on when you’ll be online and when you won’t.
But ultimately, those boundaries also need to be set with ourselves, in recognising our habits, being clear on how we want them to be and taking active steps towards resolving them.