The Remedy for Over-Connection

It’s no secret that, as a society, we have become increasingly reliant on technology. Most technology is extremely helpful, and we’re grateful to have it — but sometimes, being constantly plugged in can wreak havoc on your mental health and life in general. Especially at this time unique time in history, when most of us are staying at home.

Technology helps us be more efficient, find information faster than ever before, and connect with people all around the world. You can answer practically any question you have with the little hand-held computer you keep in your pocket. It’s amazing when you take a moment to think about it, so it’s no wonder that we’re obsessed with our digital gadgets.

However, there’s also a dark side to technology. The Internet can quickly become a never-ending hole that we get lost in for hours. The streaming services we use to watch television and entertain ourselves have endless content to browse. There’s ALWAYS another level to beat on your video game.

If you’ve found that digital devices have stolen away too many hours of your life, read on for the remedy for over-connection.

How do you feel without technology?

When you’re alone, are you usually on your phone or watching TV?
How long do you think you could go without any form of digital technology?

When we’re comfortable in our own company, we can enjoy being alone and are less likely to feel lonely. But with technology always available to us, we’re constantly connected — never getting the opportunity to truly enjoy being by ourselves. Perhaps this is why people report feeling ‘lonely’ when they don’t have their phone with them.

We’ve become so accustomed to logging into social media, scrolling through pictures, or playing games on our phones when we’re bored, which leaves less time for us to actually be alone with our thoughts and ponder life.

What do you think would happen if you took all digital technology away from a teenager? There would probably be a lot of discomfort and “boredom” on their end. That discomfort comes from readjusting to a whole new perception of the world, one without the digital networks and communities that we spend so much of our day involved with.

It’s understandable that stepping away from technology — at any level — will be challenging. But I think you’ll find that once you unplug, you’ll be more productive, less distracted, and overall happier!

How often do you ‘use?’

• Do you (or your family members) spend hours a day watching television, playing video games, or scrolling through social media?
• Do you have multiple televisions in the house, and are they usually on?
• Do you have a tendency to ignore people when you’re tuned into a device?
• Do you feel lost without your cell phone?

If you answered yes to any of these questions, it’s likely that you could benefit from some time away from technology.

All kinds of good things happen when you scale back your media use — you’ll find that you have more free time, you’ll probably sleep better, and you’ll connect more with people in real life.

Before you get started, get an idea of how much technology you’re using now. Most smartphones already have a built-in tracker that you can turn on. If not, you can download an application that helps you keep count of how many hours per week you spend online.

Once you get an idea of how much time you spend with technology, you’ll be better able to create a realistic goal for how much to cut back.

Unplug and step away

For some of us, it’s hard to remember the last time we did something WITHOUT our phone present. Practice breaking the habit of constantly checking notifications by leaving your phone elsewhere as you do a technology-free activity. Maybe this is as simple as keeping your phone in your bedroom to charge up as you go prepare dinner. Maybe it means going for a walk and keeping your phone at home.

Some folks opt to take a whole digital-detox weekend or short vacation. If this is something you’re interested in or able to do, be sure to plan lots of outdoor time and activities so that no one even misses their phones.

Not sure about totally letting go of all things digital? Start with a TV-free weekend, a day weekend away from email, or a mini-break from social networking.

Ignore the red flags

One of the easiest ways to stop checking your phone so much is to turn off your notifications! You can do this by visiting the “settings” section of your app and turning off banner notifications and flag notifications. This way, you’ll only see your notifications when you open up the application.

Another way to tackle the habit of over-checking apps is to keep them hidden from the front page of your phone screen. Out of sight, out of mind! Organize all the applications that you spend the most time on in one collection cube and put it on the second or third page of your phone screen. This way, you’ll have to go out of your way to look for it, it won’t just be staring you in the face, enticing you to open it up and check it.

Schedule downtime

Schedule time with loved ones — undistracted from work and other technology. If Bill Gates can do it, so can you!

No matter how busy you are, it’s important to carve out time to enjoy yourself and connect with the people you care about. Start with something as small as having dinner together. Then move up to an outing without cell phones. From there, make it a routine to go for a walk or play outside with the kids or grandkids. Get moving!

Make it a point to leave work at work, and create an automated email response for after-hour messages. Write that you’re away from your desk and won’t be replying until the next business day, or just make it an understanding among your colleagues that you don’t check email after a certain time of day.

Not getting enough sleep?

The blue light from screens on our phones, televisions, and other digital devices, trick our mind into believing that it’s daytime — even if it isn’t. When we stare at a screen before falling asleep, we’re sending mixed signals to our brains and can have trouble falling asleep. Over time, this can lead to insomnia and fatigue during the day.

In 2011, a poll by the National Sleep Foundation found that 95 percent of Americans use some type of electronics at least a few nights a week within the hour before bedtime. To curb this habit, try rehashing your bedtime routine. Grab some new books or magazines to read, or end your night with a podcast or book on tape. If you must have your phone in your bedroom, turn it to airplane mode.

Examine your current nighttime routine. How many forms of digital technology does it involve? Think of what could you cut back. This is the first step to making a difference in your sleep quality.

Stop comparing

One of the worst things about our ample use of digital technology is the toll it takes on our mental health. Teenagers today are more likely to report feeling lonely and in poor health than senior citizens are!

Those teens who reported high feelings of loneliness also reported the highest rates of social media use.

So what’s the connection?

People who are constantly looking through the highlight reels of other people’s lives start comparing themselves to unrealistic standards. When we only see the engagement photos and vacation pictures people post, we start assuming that their lives are filled with nothing but happiness and excitement, which makes us feel crummy in comparison.

Test it out for yourself — before you log in to social media, check-in with yourself and see how you’re feeling. Then when you log out or put your phone down, reevaluate your mental state again. Are you feeling more self-conscious, less worthy, or less loveable?

Reconnect with people IRL*

One thing technology has definitely helped us with is creating connections with people we might otherwise have never met. From dating apps to meet up websites, we have more capability than ever before to reach out and engage with people — we just have to tap into it!

Use technology to your advantage in order to grow your social circle and create meaningful experiences and relationships. When we get back to the “new normal”, check out Meetup.com, a free service that lets you join in on activities that you’re interested in with locals in the area. Bring a friend or go alone!

You can also use apps like Bumble, which has a “Bumble BFF” feature that allows you to swipe left and right on potential friends!

Or maybe you’re lucky enough to already have a friend group that is supportive in trying tech-free activities with you. For now, you can set up outdoor parties where you can space yourself six feet apart but still be able to enjoy the company of others. Rotate between friends yards. Remember, any step toward less technology is good for your mental health! Being with people *in real life makes a difference!