“Is this useful?” That was a question posed by Joseph Goldstein in one of the meditations offered on 10% Happier.
While he was referring to the thoughts and feelings that constantly tug at our focus and divert us from being present in our own lives, I would extend that question to the multitude of digital distractions at our fingertips.
Dozens of times a day I pick up my phone and fall headlong into a compulsive search for the tiniest hit of digital dopamine while neglecting everything right on front of me. It’s an addiction. Even now as I write the faint glow of my phone is tantalizing me into grabbing it just in case anything monumental has occurred in the last five minutes.
For several years I often wondered what I had done all day. I couldn’t remember, yet I felt so overwhelmed and busy. What was I so busy doing? I was buried in my phone. My time evaporated with each bit I shaved off for social media, games, apps and email. All those slivers add up into hours, days, weeks…
Click by click I was serving time in a self-imposed digital prison. I could have used that time growing or making or living or building or reading or loving or talking or walking or writing. Instead I was fulfilling my lifelong dream of becoming the Foursquare Mayor of the Ralph Kramden Statue.
I can’t stop using my phone. Complete abstention is impossible. But I can modify my behavior and change the relationship. I can set limits and curtail the empty minutes and hours wasted.
Below are just a few things I do to limit my time online and on my phone. Rigorous pruning of my daily digital commitment has yielded powerful results. Sometimes it means tough choices, but I guarantee the time and freedom gained make up for the low-calorie enjoyment lost.
- Unsubscribe from email lists.
- Delete unnecessary apps.
- Turn off all sounds and notifications.
- Don’t take phone to meetings or the bathroom.
- Close time wasting browser windows.
- Drop RSS feeds.
- At home, leave the phone in another room.
So what is useful in my life? You may notice I write frequently about six daily habits or practices that I have instituted over the last few years. All of these require putting down the phone and reclaiming my day.
Meditation. I take ten to fifteen minutes to sit and do nothing. The sense of calm and well being I feel most days is a direct result of meditation. It stops the negative chattering in my head and reinforces the good things.
Exercise. I lose weight, tension and stress. I gain strength, confidence and calm. With regular exercise, I feel sharper, more focused, and better prepared to handle the challenges of the day. It can be as easy as a short walk or as hard as I want to make it.
Gratitude. It is easy to forget the wonderful people, places and things in my life. By taking time each day to write down a handful of things for which I am thankful I step out of my own head and see the greatness all around me.
Writing. I can organize the good and bad ricocheting around my brain, write it down and let it go. Plus, I am actively making something as opposed to passively consuming something. Once in awhile I drill down deep enough to come up with something insightful.
Reading. I read plenty of trades and newsletters for work, but I mean dedicated time for fiction, philosophy and history. My curiosity and creativity expand by immersing myself in the thoughts and ideas of writers from around the world and across time.
Setting and tracking goals. Making a commitment to where I want to go and what I hope to accomplish is critical. Tracking what I’ve done keeps me on target. This task turns my opes and dreams into action.
What is useful in your life? How do you reclaim your time? I would love to know in comments.