1. Turn Off Push Notifications
Constant updates can be informative but distracting. According to Jesse Fox, PhD, from Ohio State University, minimizing interruptions is crucial. Turn off unnecessary notifications to enhance focus.
2. Convert to Black and White
Phones are attractive due to vibrant colors. Try a retro approach by changing your phone to grayscale. This simple adjustment can reduce the allure of your devices.
3. Put Away Your Phone During Meals
Having a smartphone on the table, even if not in use, diminishes the quality of interactions. Elisabeth LaMotte suggests that directing less energy towards devices enhances presentness in conversations.
4. Designate Tech-Free Hours
Take breaks from technology for improved well-being. Adam Alter recommends starting with tech-free hours, like during lunch, to gauge the positive impact on your daily life.
5. Make Your Bedroom a No-Tech Zone
Use an alarm clock instead of your phone to avoid late-night scrolling. Jennifer Taitz suggests keeping the bedroom device-free to enhance intimacy, improve sleep, and avoid the stimulating effect of screens' blue light.
6. Rediscover Paper
Reading on paper is more satisfying and efficient than on a screen. Consider getting your news from a newspaper for a focused and distraction-free reading experience.
7. Limit Yourself to One Screen at a Time
Multitasking disrupts concentration. Jesse Fox advises focusing on one screen at a time to improve productivity and concentration.
8. Spring Clean Your Social Media Accounts
Be proactive about who and what you follow on social media. Jesse Fox recommends curating your connections to surround yourself with positivity and happiness.