The psychology behind the mindful use of technology
Technology plays a huge part in our everyday lives. Most of us would suddenly switch to panic mode if we accidentally leave our phone at home. Modern technology comes with incredible benefits and improves our quality of life, but it can also leave a negative impact on our mental health and our relationships if we’re not on guard.
On any given day as we travel to work or to anywhere, we can observe people riding the bus or train with their heads down staring at their screens instead of looking out the window. We tend to turn to our devices to fill any small gap in our day. This reduces the amount of time we spend noticing our surroundings and appreciating its beauty instead. Technology is essential for most people, but we can become more mindful and more present in our daily lives if we set some limits for ourselves.
A study showed that the average person touches their phone 2,617 times per day. That includes all of our taps, swipes, and clicks. These touches amount to an average of 2.42 hours every day. A heavy user is more likely to spend 3.75 hours. That’s a scary amount of time to spend staring at a screen!
A team of neurologists and physicians have come up with a four-step system called T.I.M.E. to help technology addicts (i.e. everyone) become more mindful! Our access to technology is usually instant and unlimited, so it can be easy to lose track of yourself! Consider how much time you’re willing to dedicate to whatever you’re doing. For example, 20 minutes checking your emails, or 10 minutes of guilt-free scrolling through Instagram.
You can even set a timer on your phone to alert you when your time is up. It’s easy to go down the rabbit hole and lose track. There are also apps that can reveal how much time you actually spend on your phone or a specific social media platform each day. You could try this for a week to see if it’s more or less than you expected. Consider the purpose of your digital activity. What is the goal you’re trying to achieve?
You may turn to your phone to see if your friend has replied to confirm your dinner plans, or read an important news article. If you’re simply scrolling through social media, ask yourself why and consider if you gain anything by doing this. Are you mindful while you’re online? Do you stay on task or do you get distracted by ads or messages that pop up?
After scrolling social media or using other apps, ask yourself if it was a positive experience. Did you feel enriched after you put your phone down? We often use technology for fulfilling and worthwhile experiences, like connecting with people and educating ourselves. It can help to view each time you use your phone as an experience rather than a mindless activity.
Here are a few more practical steps you can take to limit your access to technology and be more present:
1.) If you’re not living in a studio apartment, try to keep at least one room technology-free. This room can then be dedicated to more mindful activities like reading, meditating, yoga, or creative pursuits.
2.) Try to limit yourself to using one device at a time. This can be tricky!
3.) We often scroll on our phone while watching TV. This adds to the noisiness and over-stimulation we experience in our everyday lives. It’s impossible to be fully present when you’re distracted by two different forms of technology! If you catch yourself doing this, try to evaluate which is necessary and more meaningful to you and choose one.
4.) Try not to take your phone out in social settings. It’s important to be present with the people you’re actually with. Even if you think you’re a top multi-tasker, your ability to listen is seriously impeded. It’s also quite rude and likely to make the people you’re around think you’re not interested.
5.) Challenge yourself to leave your phone in your bag or pocket when you’re having dinner with your family or meeting your friends for drinks. Soon you won’t even miss it!
Reference: How to use technology mindfully (msn.com)
