How to unplug and switch off from technology

Scrolling through our phones has become second nature, but there comes a point where we need to take a break from our smart devices

We lose hours of our lives scrolling through our phones, and more often than not, it can leave us with low-self esteem, comparing ourselves to others. In fact, the University of Pennsylvania conducted a study which found that less social media use may lead to significant improvement in wellbeing. Here’s how you can begin to break up with your smart devices. 

Turn off notifications 

This may seem like a drastic step, but it’s vital, nonetheless. Those pesky little push notifications entice you to pick up your phone, and almost immediately distract you from the task at hand. By removing notifications from apps you don’t need, (yes, we’re talking Instagram, Facebook and even LinkedIn), you’ll find that you’re using your screen time much less. 

Set boundaries 

Create a schedule of certain times when you can and cannot use your phone. For example, it’s common for people to avoid screens for the first hour of the day (to stop you mindlessly scrolling as you put off getting ready for the day!) and before bed. With a little bit of self discipline, you'll cut down your screen time in just a matter of days. 

Turn off your work phone

This one may make you wince, but if you’re a sucker for checking your work phone, cutting all ties may be the easiest option. Likewise, if you don’t have a separate device for work, delete (or at least mute) your work emails. As the old saying goes, out of sight, out of mind. 

Tell you family and friends

By letting your loved ones know that you’ll be using your phone less, you won’t feel as much pressure to respond straight away. They’ll also be able to respect and accommodate the fact that you may not be as instantly attainable as before. By letting them know what you’re trying to achieve, you may also influence them to join you. 

Separate yourself 

If you find yourself picking up your device when you’re supposed to be working, or scrolling through your feeds during TV ad breaks, try putting your device in a different room. By parting ways, you’ll be unable to unconsciously pick up your phone. You may also realise how many times you actually reach for it, too!


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