Do you feel distracted or anxious because of technology? Are notifications on your screens and devices causing you to feel stressed or overwhelmed?
The world today is full of constant digital interruptions that negatively affect our well-being.
The good news is that it is possible to avoid burnout and unlock your potential through digital mindfulness.
What Is Mindfulness?
Mindfulness is defined as a “mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts and bodily sensations.”
You can increase your awareness through mindful or meditative practice to become less reactive, more resilient and ultimately more innovative and productive.
Digital mindfulness training helps you redesign your digital environment and optimize your mental environment.
Listen to mindfulness expert Dr. Jon Kabat-Zinn discuss the importance of mindfulness in a digital world:
We are becoming more human doings than human beings.
Technology is now so addictive that we are getting lost in it.
We continually reach for devices to distract ourselves.
We can train our mind and body to pay attention in new ways.
As with muscles, work with resistance to develop mindfulness.
The discipline of being in the moment leads to awareness.
Meditation apps can serve as reminders to not self-distract.
Rather than being distracted, we become more focused.
How can we use mindfulness apps on our phones?
as a reminder to not self-distract
to focus on doing, not being
Tactics: Reducing Screen Time
turn off notifications and silence devices
allow notifications only for important individuals
Move your device
charge devices in a different room
keep phone away from sleeping space
Unplug or ‘digital detox’
1 hour - before bedtime
once a week - digital ‘day off’
once a year - trip or retreat
Engage in other activities
creative - journaling, doodling, sketching
physical - exercise or movement
Tactics: While On Screens
Track your time
use screen time tracking tools
‘Chunk’ times for tasks
schedule specific times for work such as checking emails
Reduce blue light exposure
blue light blocking glasses may offer protection against blue light from screens, which can affect your sleep or even cause disease
your device may have a ‘night shift’ mode
Stretch or meditate
regularly pause to breathe and be in the moment
Create a comfortable workspace
set up your chair and desk to support good posture
place keyboard and screens at efficient angles
Download a meditation app
use your device to be more present!
Mindfulness In Action
Here are some ideas from one business owner who practices digital mindfulness:
What mindful habits could you introduce into your daily routine?
Use these techniques for greater awareness, calm and motivation.
Digital mindfulness can center you to be more in the moment, whatever your focus.
Give it a try. Develop your muscle of paying attention on purpose.
Join Our Community
Connect with other motivated learners that are switching their social media time to Rumie.
This Byte has been authored by
learning design + communications