10 things you can do consistently every day for a “Mindful Tech Use Challenge”

This challenge is to promote a healthier and more intentional relationship with technological devices. Can we resist the magnetic pull of social media notifications? Will our screens survive without constant scrolling? Let’s conquer the swipe, one notification at a time!

1. Set Tech-Free Times:

• Designate specific times during the day when you go completely tech-free to allow for mental breaks. Find what works for you and you do not have to stick to a particular way. When trying this out, the method that worked for me for a while was ‘when the sun goes down, I don’t touch my social media’ method. I did this for a few days and it was refreshing. Try it out. You can lock your phone in a box for a certain time if you want.

2. Mindful Social Media Use:

• Be intentional about your time on social media. Set a specific duration and avoid mindless scrolling. For this challenge, set a time limit for whatever application you want to spend less time on. I used this method for my Youtube, but it would only let you know you have spend a certain time on the app. It is up to you to gather up all your willpower to exit the app immediately or after watching the video you were watching.

3. Notification Management:

• Customize your notification settings to reduce interruptions and only receive essential alerts. Personally, I disable the notifications of some of my apps. For me it is an ‘out of sight, out of mind’ thing.

4. Digital Declutter:

• Regularly declutter your digital devices by organizing files, deleting unused apps, and clearing your desktop. Unsubscribe from those newsletters you only signed up for (the ones you don’t red, it s time), it only clogs up your phone and give you unnecessary notifications.

5. Mindful App Usage:

• Before opening an app, ask yourself if it aligns with your current goals or if it’s a source of mindless distraction. It takes a lot of self discipline to do this. You can hide distracting apps. I have noticed that when I see some apps, I click right away even though I had no intention of doing so. When I hide my apps, I am reminded that I don’t want to spend too much time on the app. It helps.

6. Screen Time Tracking:

• Use built-in screen time tracking features on your devices to become aware of your usage patterns. Imagine my surprise when I found out I spent 8hrs on youtube on a particular day. Screen time tracking really gives you an insight as to how you spend your day.

7. Mindful Email Practices:

• Set specific times for checking and responding to emails, avoiding constant email notifications. Do not check your email first thing in the morning, set a later time to do this. Checking emails first thing may expose you to a flood of messages, leading to information overload and a sense of overwhelm before the workday even begins.

8. Tech-Free Zone:

• Designate certain areas, like your bedroom, as tech-free zones to promote relaxation and better sleep. Without the distraction of screens, you can be more present and mindful in your space. This is particularly beneficial for activities like reading, meditation, or simply enjoying the environment without digital interruptions. You can just assign a particular time at night your space will be a tech-free zone or you choose anytime that works for you.

9. Digital Sabbatical:

• Plan occasional digital sabbaticals, where you disconnect from all digital devices for a set period. This provides an opportunity for mental rejuvenation. Stepping away from constant screen exposure allows your mind to rest and recharge, reducing mental fatigue and promoting clarity.

10. Offline Hobbies:

• Cultivate offline hobbies that don’t involve screens, such as painting, gardening, or playing a musical instrument. There are so many offline hobbies you can have, a later post will cover some of them. Here are a few things to try out:
  – Unleash your inner Picasso with a canvas and some paint.
  – Channel your inner rock star by picking up a musical instrument.
  – Dive into the enchanting universe of board games.
  – Explore the world of culinary arts with cooking or baking.
  – Craft your own masterpiece with DIY projects.

Conclusion

The goal is to use technology intentionally and mindfully, enhancing its positive impact on your life while minimizing potential drawbacks.