I practice two small repeatable activities throughout the day:
1. Spend five minutes looking out a window, not doing anything, not talking, not looking at your phone, not thinking about work or errands, but just trying to be present. I focus on breathing evenly and relaxing my muscles wherever I feel tense, and I find that my brain appreciates the break from its usual stressors.
2. If I'm experiencing negative emotions, I take 5-10 minutes to think about why I am feeling those emotions, and what I'm going to do about it. No communication, no phone, no computer. Like the author of the article said, the goal is to let myself feel bad and move on rather than to avoid it. This is sometimes harder than other times. For example, after a breakup "5-10 minutes" might actually be a 30 minute walk through the park to sort out my feelings before going back to work.
I find that both of those exercises help me reduce my emotional dependence on technology so that while I do still feel the impulse to reach for my phone, I don't find it hard to resist because I have no emotional investment in the phone, apps, etc.
Also helps that all of my friends know that I am often slow to respond to texts. When there are no expectations of immediate responses, it's much easier not to feel pressured into eternal communicative vigilance.
1. Spend five minutes looking out a window, not doing anything, not talking, not looking at your phone, not thinking about work or errands, but just trying to be present. I focus on breathing evenly and relaxing my muscles wherever I feel tense, and I find that my brain appreciates the break from its usual stressors.
2. If I'm experiencing negative emotions, I take 5-10 minutes to think about why I am feeling those emotions, and what I'm going to do about it. No communication, no phone, no computer. Like the author of the article said, the goal is to let myself feel bad and move on rather than to avoid it. This is sometimes harder than other times. For example, after a breakup "5-10 minutes" might actually be a 30 minute walk through the park to sort out my feelings before going back to work.
I find that both of those exercises help me reduce my emotional dependence on technology so that while I do still feel the impulse to reach for my phone, I don't find it hard to resist because I have no emotional investment in the phone, apps, etc.
Also helps that all of my friends know that I am often slow to respond to texts. When there are no expectations of immediate responses, it's much easier not to feel pressured into eternal communicative vigilance.