Dear Dr. Cabeen,

Summer is finally here, but I still find myself constantly checking email, scrolling social media, and reaching for my phone. How do I create healthier technology habits without disconnecting completely?

Dear Trying to Unplug,

I’ll be honest. Sometimes I don’t check my phone because I need something. I check it because there’s a pause. A line to stand in. A few minutes before a meeting. A quiet summer evening sitting outside watching the dogs on the back patio. Instead of sitting with the moment, I’ve trained myself to fill it.

And I don’t think I’m alone.

Many of us have spent years leading in environments that reward responsiveness. We answer emails quickly. We solve problems immediately. We stay connected because our work matters and the people we serve matter.

Over time, though, constant connection can become a habit rather than a necessity. The school year ends. The meetings slow down. The calendar opens up. Yet somehow, our attention remains just as busy.

That’s why learning to pause isn’t just a leadership skill. It’s becoming a life skill.

The goal isn’t to abandon technology. Technology helps us connect, learn, and lead. The goal is to use it intentionally instead of automatically.

That’s where the first rhythm of The Drip Effect comes in:

Pause.

• Pause before opening your inbox.
• Pause before tapping the social media app.
• Pause long enough to ask:
• What am I looking for right now?
  • Information?
  • Connection?
  • Distraction?
  • Relief?

Often, our technology habits reveal something deeper than our need for information. They reveal our discomfort with stillness.

Summer offers a unique opportunity to notice those patterns.

Not to judge them. Not to eliminate technology completely. Simply to notice them.

One practice I’ve been experimenting with is creating small pockets of technology-free time throughout the day. A morning walk without my phone. Coffee before opening email at work. Dinner without notifications. An evening spent reading instead of scrolling.

These aren’t dramatic changes. They’re drips. Small actions that help us reclaim our attention.

Because attention is one of the most valuable resources we have.

What we repeatedly give our attention to eventually shapes how we think, how we lead, and how we live.

Your Next Drip

Choose one 30-minute block tomorrow to be completely technology-free.

• No email.
• No social media.
• No notifications.

Just thirty minutes of uninterrupted presence. Then notice what happens. Notice what you feel. Notice how often you reach for your phone. Notice what you’ve been missing. Not every notification deserves your attention. And not every quiet moment needs to be filled.

Small Actions. Steady Pace. Lasting Impact.

— Jessica

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Ready for Your Next Drip?

If this resonated with you, remember: sustainable leadership isn’t built through dramatic change. It’s built through intentional choices repeated over time.

→ Master Your Schedule
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→ Principal in Balance
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