Do you feel distracted or anxious because of technology? Are notifications on your screens and devices causing you to feel stressed or overwhelmed?

Photo by Bruno Reyna on UnsplashPhoto by Bruno Reyna on Unsplash

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

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:

Key points

  • 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.

Quiz

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

Flaticon IconEliminate distractions

  • turn off notifications and silence devices

  • allow notifications only for important individuals

Flaticon IconMove your device

  • charge devices in a different room

  • keep phone away from sleeping space

Flaticon IconUnplug or ‘digital detox

  • 1 hour - before bedtime

  • once a week - digital ‘day off’

  • once a year - trip or retreat

Flaticon IconEngage in other activities

  • creative - journaling, doodling, sketching

  • physical - exercise or movement

Tactics: While On Screens

Flaticon IconTrack your time

  • use screen time tracking tools

Flaticon Icon‘Chunk’ times for tasks

  • schedule specific times for work such as checking emails

Flaticon IconReduce 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

Flaticon IconStretch or meditate

  • regularly pause to breathe and be in the moment

Flaticon IconCreate a comfortable workspace

  • set up your chair and desk to support good posture

  • place keyboard and screens at efficient angles

Flaticon IconDownload 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:

Your turn

What mindful habits could you introduce into your daily routine?

Summary

Use these techniques for greater awareness, calm and motivation.

Digital mindfulness can center you to be more in the moment, whatever your focus.

 

Photo by Thought Catalog on UnsplashPhoto by Thought Catalog on Unsplash

Give it a try. Develop your muscle of paying attention on purpose.

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This Byte has been authored by

JD

JK DAINA

learning design + communications