Unplug to Reconnect

Hello there! Because you found this post there are a couple things I know about you.

You're a technology user (duh) and you've probably fallen down a rabbit hole to get here since, my blog is still gaining momentum when it comes to publicity, popularity, and advertising. 

And I want to ask you a question. Do you find yourself constantly scrolling, swiping, and tapping on your devices? 

Well, as helpful as technology can (sometimes) be, it's way too easy to get sucked into the habit of technology addiction.

Technology addiction is a real thing and has become a serious modern-day epidemic. 

So I'm glad you're here (even though, ironically enough, this is only possible because of technology) so that together we can take a mental step back and consciously unplug from the digital world.

You might be wondering, phone or tablet in hand, "Why should I even bother?" 

Think about it - when was the last time you had a good old-fashioned face-to-face conversation without checking your phone? 

Or the last time you were fully present in the moment without the constant jarring distraction of notifications and alerts? 

Unplugging, improves mental and physical health, increases productivity, and can even strengthen relationships.

So, put down your phone and let's look at some tips and tricks on how to unplug from technology and embrace the real world. 

The Problem

Before we get into the fun part of this post, it's kind of important for you to take a step back and identify exactly how connected (or even addicted) you are to technology.

Don't feel bad if you're screen time is kind of embarrassing. Especially if you weren't aware of it until now. It's the prerogative of modern technology to suck us in, so I can confidently say that we've all been there to some degree.

And you know what? It's a great thing to identifying the problem so that you can take is a first step towards making positive changes in your tech habits.

It important to identify the problem because, you can't fix what you don't know is about. Awareness is half the battle. 

By identifying your level of attachment to technology/devices you can take proactive steps to unplug and create healthier habits.

Not sure if your technology use is a problem?

Here are some common indicators to look for:

1. Constantly checking your phone or other devices, even when there's no notification or reason to.

2. Difficulty focusing on tasks or conversations because you're distracted by technology.

3. Feeling anxious or irritable when you're away from your devices. 

4. Using technology to avoid dealing with problems or emotions.

5. Neglecting important responsibilities or relationships because of technology use.

If you're still not sure try using an assessment tool like the Smartphone Compulsion Test or the Internet Addiction Test.

Now that that's out of the way let's move on to the fun stuff and explore ways to unplug!

Set Boundaries

Okay, it's time to take action and set some boundaries when it comes to technology. This is super important because technology is so addictive. But setting boundaries can actually be a fun and empowering process!

Start small and make your goals achievable. Of course if you want to go completely cold turkey on technology all at once, you can, there's just a higher chance for lasting success if you build up to it. 

Identify your problem areas and create specific boundaries around those areas. For example, you might be great with TV, but not have so much control when it comes to video games.

Communicate your boundaries with friends, family, and coworkers so they know what to expect.

Hold yourself accountable and track your progress.

Some Examples of Technology Boundaries to Get Started

You can adopt these or alter them to fit you.

No devices in the bedroom. That means no scrolling through social media before bed or checking emails first thing in the morning. (I don't always do this, but when a device is in my room overnight I highly suggest turning it completely off so that it can't ring, beep, or even connect to wi-fi.)

 

No technology during meals. Instead, focus on enjoying your food and the company of those around you. Some people like to have a designated basket or bucket to "confiscate" all the devices and keep them "in holding" until after the meal.

Set specific times of day for checking email or social media. Don't let it consume your entire day!

Create a "tech-free zone" in your home, such as your living room or backyard, where you can unplug and relax. The great outdoor is the perfect place for this. 

When it comes to setting boundaries with technology, it's not about campaigning a war on technology, but managing your relationship with it to live a more extraordinary life. 

So, have fun! If it's not fun, it won't last as long. 

Get creative with your boundaries and find what works best for you.

Create a Digital Detox Plan

Digital Detox is similar to unplugging. This is a period of time where you intentionally unplug from technology (usually completely) to recharge, refocus, and reconnect with the real world. It's like a vacation for your brain!

Create a digital detox plan by...

Set a specific timeframe for your digital detox, such as a weekend or a full week. Or even half a day if that's all you can manage to start. Remember any amount will trump no amount.

 

 

Identify what technology you will be detoxing from. Will you be unplugging completely or just limiting certain types of technology? 

If you're concerned about not being on call, let the people you know, know about your digital detox plan ahead of time so they know you'll be unavailable during that time.

Plan activities to do during your digital detox, such as reading a book, going for a walk, or spending time with loved ones. When you have a plan, it's less likely that you'll be tempted to go for your phone. 

 

Additional Tips to Help You Unplug

Turn off the notifications on your devices. The world won't end if you step away for a few days.

Avoid social media altogether. It's tempting, but ultimately not worth it and your brain will thank you for the break.

Resist the urge to check your phone or other devices. Put them away in a drawer or another room where you aren't constantly seeing them and being reminded. 

 

 

Doing a digital detox is all about giving your brain a break from the constant stimulation of technology. Use this time to reconnect with yourself and those around you.

Find Alternatives

Maybe it's been a while, but there's a whole world of fun and exciting things to do that don't include technology.

Exercise! Whether it's going for a run, taking a yoga class, or trying out a new workout routine, exercise is a great way to get your endorphins pumping and clear your mind.

 Read a good old fashioned print book or magazine. This is a great option for if you want a little entertainment, but don't want to look at a screen. (Back before technology, some people thought book addiction was a real issue.)

Spend time with friends and family. Whether it's having a game night, going out for a meal, or just chatting over a cup of coffee, spending time with loved ones is a great way to connect and have some fun.

Get creative! Try painting, drawing, writing, or any other artistic activity you enjoy. 

Spend time in nature. Whether it's going for a hike, visiting a park, or just taking a walk around your neighborhood, being outside and connecting with nature is a great way to clear your mind and recharge.

 Put down the technology and try something new!

Overcoming Obstacles

As great as unplugging from technology is, it's not always easy or even possible, depending on your work and lifestyle. 

Here are some ideas to help you stay on track:

Find an accountability partner. A friend, family member, or even a colleague who is also unplugging from technology. Check in to share your progress and keep each other motivated. Just make sure that they really want to unplug too, because while mistakes are natural, free passes are just detrimental to both of you.

Practice mindfulness. When you feel the urge to pick up your phone or check your email, take a deep breath and ask yourself why? Are you feeling anxious or stressed? Are you looking for a distraction? Often times we do things to distract ourselves from the real underlying problem and use technology like a temporary band aid. Take a closer look at your impulses, to better understand and control them.

 

Check out our blog post on mindfulness to get started: 

Create a tech-free zone. Designate a specific area of your home or workspace as a tech-free zone, and make a commitment to keep it that way. This could be your bedroom, your dining room table, or any other space where you want to focus on offline activities.

Plan ahead. If you know you're going to be in a situation where technology will be tempting (such as a long flight or a boring meeting), plan ahead. Take a book, a puzzle, or some other offline activity to keep you occupied and engaged.

 Be mindful of your habits and to stay committed to your goal of unplugging from technology and you will succeed! 

All Good Things in Moderation

Technology is a big part of our lives, and it's only getting bigger.

And while unplugging is necessary, it's not always realistic (or desirable) to completely unplug. 

That's why it's important to find a balance between technology use and unplugging.

And I think this is what makes it hard. It would be easy if the choice was dichotomous: either be addicted to technology or abstain from using any of it. But life doesn't work that way and the learning comes from finding a middle ground between those two extremes. 

But that doesn't mean we shouldn't be smart about it.

So here are some suggestions for incorporating technology in a healthy way:

Set time limits. (And stick to them) Whether it's a certain number of hours per day or specific times of day when you allow yourself to use technology, setting time limits can help you stay focused and avoid getting sucked into endless scrolling or browsing. 

Use technology for productivity rather than entertainment. There's a good chance you use technology for work. And instead of mindlessly scrolling through social media, use technology to get things done. Whether it's responding to emails, scheduling appointments, or working on a project, technology can be a powerful tool for productivity when used intentionally.

Turn off notifications. Those constant pings and dings from your phone or computer are  major distractions. Turn off notifications for non-essential apps and set designated times to check your email or social media instead.

Take breaks. If you're using technology even if it's for work or productivity, be sure to take regular breaks to stretch, move around, and give your eyes a rest. And if you're using technology for entertainment, take breaks to do something offline and give your brain a chance to recharge.

 

The goal isn't to completely eliminate technology from your life (especially since I don't think it's completely possible) - it's to find a healthy balance that allows you to enjoy the benefits of technology while retaining control of your time, habits, and energy. 

So the next time you use that smartphone or laptop, ask yourself if you're using it in a way that supports your overall health and well-being.

Recap

Hopefully, I was able to inspire you to get ready to create a plan for incorporating more offline time into your life.

Unplugging from technology has a host of benefits, including improved mental and physical health, better sleep, and stronger relationships. 

By setting boundaries, creating a digital detox plan, finding alternative activities, overcoming obstacles, and maintaining balance, you can make unplugging a regular part of your routine.

So, what are you waiting for? Now's the perfect time to stop scrolling, grab a pen and paper and start brainstorming your own unplugging plan. 

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