While the wellness world primarily focuses on circadian rhythms and how the body operates in 24-hour cycles, research shows that the body also operates in shorter rhythms. The interval you work at doesn't have to be 90 minutes, you can condition yourself to get used to focusing for a structured period of time. You'll also realize how ridiculous you feel when the invisible pull of the phone tempts you to get up, punch in the code, and realize there's nothing there. Keep the phone in the safe and lock it.
8 practices that helped me
I’m a fan of less by more. When you want to use your phone less, add activities that will naturally lead to a reduction in your phone use.
Delete social media a few days a week
I can't stress this point enough. Taking a few days off from social media, especially for someone like me who uses it for work and research, is extremely refreshing. Excessive use of social media is associated with a range of problems, including depression and insomnia. So don't be afraid to take a break. Once you get back into it, you realize how loud and often unnecessary they are. These “disconnect days” also allow you to use social networks less in general, even when the applications are back on your phone.
Do your household chores in the morning
I heard someone say that cleaning your house was like “resetting” your personal space to start a new day, and that really resonated with me. I'm not obsessed with organization, but keeping my space clean, especially if I'm working from home, has dramatically improved the flow of my day. Putting on classical music in the morning and cleaning my apartment for 30-60 minutes before the work day starts refocuses me and allows me to – you guessed it – spend less time on the phone. Add to that some physical exercises and you will have a clean, focused and active start to the day.
Take “wonder walks”
One day, while I was running with a friend, she looked up at a building and said “wow, look how beautiful it is”. I was amazed, not by the architecture, but by the fact that I had driven this route a million times before and never noticed the building. Noticing and being awestruck by the things around us has legitimate health benefits — it's called taking a wonder walk. I take breaks to walk when I'm working from home or on the go, but instead of having my head buried in the phone, I look up and admire everything around me. You can do the same.
Exercise without your phone
One of the benefits of working out, besides the obvious fitness, is that it helps you stay focused on the present moment and pay attention to what your body is telling you. Stop using your phone to distract yourself during your workouts. No texting. No emails. Nothing. The Instagram story that tells people you're at the gym can wait.
Try “phone-free” dinners
A few years ago, on a birthday trip to the Cayman Islands, one of the rules was that we couldn't take our phones to dinner. We left them in our rooms and it was magical. We had to spend time together, talk, chew our food and be present. Imagine that! My suggestion is that when you are eating and/or spending time with your loved ones, try not to use your phone and also tell your friends so they can get in on the game and you can stay honest with each other. towards the other. This can be particularly helpful in romantic relationships, as ignoring your partner for their phone, or “phubbing,” has been linked to dissatisfaction and feelings of distrust. Disconnect from your phones and instead connect to each other.
Don't use your phone at the same time as your computer
For those of us who have white collar jobs or spend a lot of time on the computer, let me be clear… IT IS NOT NECESSARY TO USE ADDITIONAL TECHNOLOGY STIMULATION WHEN IT NEEDS IS NOT NECESSARY. Unless the task at hand on the computer absolutely requires being on the phone, don't use it. Although I'm not perfect and I don't always stick to this rule, its app has helped me immensely, not only by improving my “productivity”, but also by allowing me to go without my phone and realize that it's not the end of the world.
Control your notifications
This rule is simple. Turn off all notifications during work hours unless absolutely necessary. Save them for the end of the day.
Don't sleep in the same room as your phone
My father used to scold me when he saw me lying in bed with my phone. “When you rest, rest,” he said. I rolled my eyes, but he was right: Limiting phone use before bed and in the bedroom seems to improve subjective well-being and sleep. We've heard about the terrors of blue light and its impact on melatonin, but even if you reduce blue light, it's even more beneficial to not use the phone in the bedroom. My strategy? Keep the phone in a room or down the hall on the charger. This will force you to get up in the morning to turn off the alarm and hopefully reduce your periods of sleepiness.
The luxury that the phone provides is a true blessing. Who knew we could make video calls halfway around the world? But these same gifts can also lead to excessive consumption. This article has no other purpose than to remind you that technology remains a tool and that finding some strategies to ensure you maintain control may be necessary.
Originally published on GQ US
