Just because technology is on 24-7, doesn’t mean you have to be on it as well.

@jessicacabeen

Ouch. Well, a not so gentle reminder that we (myself included) might need to take a little bit of a digital detox. And if the quote above doesn’t create a sense of urgency here is a little more data:

• In her book Unselfie, Dr. Michelle Borba shares that in a study of school-aged families…62% of kids said parents are too distracted
• Bored and Brilliant author share that leaders, even in the tech industry, take think weeks and unplug
• Cal Newport’s research from his book Deep Work recommends 90-minute chunks of uninterrupted time is essential for deep work. “Uninterrupted” includes bings, dings, and rings from that device nearby.

But most importantly, a true call to action comes from The Mayo Clinic Guide to Stress-Free Living: Fragmented Attention Fragments Relationships.

Okay Cabeen, So what-now what? How can you find intentional ways to break up with your cell phone?

Declutter your phone.

In 2016 I took part in the Note to Self’s podcast challenge of “Making Information Overload Disappear”.  Day two was the Infomagical Phone challenge:

The instructions:  Today, you will rearrange the apps on your phone. You do not necessarily need to delete anything. You just need to weigh the value of each one, delete the ones that you a) do not use or b) do not bring you joy. Pull all of your remaining apps into folders – ideally, just one folder. When you’ve finished, set your phone’s background wallpaper to an image that reminds you of your Infomagical week goal.

In the podcast they even interview Marie Kondo…you know…the author of  “The Life-Changing Magic of Tidying Up” for her insight on the importance of how what your phone looks like impacts how you feel. And I have found that just the visual reminder says it all: Do I really need to open my phone, or do I need to be present with my family?

Five years later and I still utilize this format. I have taken ALL notifications off my apps and am down to about 12 apps that are in a folder. Everything else is deleted or done in a different way.

Another way to break up with your hand-held BFF? Take email off your phone. Oh, I said it: turn email off on your device and start to separate work from home, starting with your phone. By taking email off your phone you have less opportunity to just check that one message while at the dinner table, an event with friends, or watching your children in their afterschool activities.

Want More?

• In the Bored and Brilliant Challenge you have six podcasts that help you detach from your phone and spend more time thinking creatively.
• Free Resource: 5 Ways to Regulate Your Tech Use.
• Read How to Break Up With Your Phone from Catherine Price.