I’ll admit it. My smart phone is making me stupid. I mean seriously, how is watching random youtube videos right before going to bed a good idea?
It has been a little over a month since I wrote a post about spending too much time on my phone. Although, not enough time to form completely new habits I have been able to gain new insights on old habits and make a big decision on what to do next.
Initially, I set three goals to help curb my smartphone impulses:
1. check email at specific times
2. set “do not disturb” work hours, and
3. shut off all devices one hour before bedtime.
How’s it going, you ask?
At the moment, I’d give myself a B on the first two goals and an F on the 3rd one. Ouch!
I’ll start with what went well. During my work day, I put my phone on do not disturb and keep it out of sight. I allow myself to check it during lunch and after work.
I noticed that the first two goals have been easier to practice when I start my day off right. I find that when I meditate in the morning, I don’t begin the day by mindlessly checking email and social media. If I don’t meditate, I go straight for my phone. It’s really that frighteningly simple.
I meditated consistently for a few weeks, then I stopped. I had a few days where I wasn’t feeling well and all I wanted to do in the morning was have coffee and scroll through Youtube. I’m sharing this because it’s important to note that changing your habits takes time and self-compassion. There will be days/weeks when your new daily practices will be steady and awesome, followed by times when you may revert to your old habits. Then one day you realize, hey, wait a minute, I feel really good and more like myself when I ____ (insert new habit here). And, you can start again without judgment.
I failed miserably on the 3rd goal: shutting off all devices one hour before bedtime. A good night’s sleep is super important to me so I honestly thought this would be the easiest one to carry out. However, my phone seems to have other plans for me.
Since I use my phone as my alarm, I’m usually getting into bed with my phone in my hand. I have the intention of reading an actual book then I convince myself that I can watch just one video.
I think we all know how that ends. YouTube algorithm 10, Grace 0.
Through this failed experiment, I have realised that I have given a lot of thought to what I want my mornings to look and feel like, however, I neglected to do the same about my pre-bedtime hour(s).
I was so focused on the behaviour I did not want, that I forgot to do the fun part, decide how I want to spend my time!
If you are wanting to spend less time on your phone, I would suggest you start by asking yourself why and write it down. Then write a list of the things you want to do with this free time. You can refer back to the list anytime you are tempted by your not-so-smart phone.
Another observation I made was how often I reached for my phone after the do not disturb hours. It was almost like I was rewarding myself for being ‘good’ for most of the day.
I would get dinner started then go on Instagram and/or Youtube. Eat dinner then go back to Youtube. Have a shower then go back to Youtube. What’s that about?
Just writing this is making me feel disgusted with myself. To stop this pattern, I’ve decided I need to go a step further and take an extended break from my digital distractions. For the next 30 days I’m doing a Digital Declutter.
I’ll continue with my three previous goals and I’m also going to take a complete break from all social media. I’m cutting back on Netflix and Amazon Prime by only allowing myself to watch on the weekends. And no phone in the bedroom.
At this end of the break, I can decide what I’d like to invite back in and why.
Wish me luck:-) I’ll let you know how it goes.
In the meantime, tell me about you! What’s one strategy you use to keep a healthy relationship with your phone? Leave a comment below.
Peace & Love,
Grace
Leave a Reply