Challenge 17 - Unplug
The Average Australian spends almost 17 years of their life on their phone.1
Today's challenge is to become smarter with your smartphone.
Technology has many advantages, but it also has some downside and can absorb our time. We all can be too connected 24 hours a day, but this might not be best for us.
Increasingly, we are spending more time engaged with our screens, leading to a significant rise in the share of Australians who agree with this statement: "I find myself occupied on my mobile phone when I should be doing other things and it causes me problems". 2
Our always-available culture may have some of us thinking that it's more productive and less stressful to be connected, but recent research suggests otherwise—a randomized study of 124 busy professionals was assigned into two groups over two weeks. The first group of participants was required to switch off all alerts and notifications and check emails only three times a day for a week. The second group had free email checking up to fifteen times per day. Surprisingly, the restricted email group reported lower stress levels, more productivity, and better sleep. The experiment was repeated by flipping the group with the same participants, and the results were the same. Also noted is that both groups sent and received roughly the same number of emails. Still, the restricted email group reported doing so in 20 percent less time.3
So could you 'go dark' for a day given the perceived productivity and well-being benefits? No phones, screens or computers? What about scheduling technology-free day per week? The upsides of this are recorded in 24/6: The Power of Unplugging One Day a Week by Tiffany Shlain. 4
Although a digital sabbath may not work for everyone, we can also look for opportunities to reduce our screen time during the day:
· Morning – awake refreshed with an old school alarm clock. Resist the temptation to collect the phone and leave it in the charging station until after the morning routine is complete, i.e. teeth, toilet, shower, smoothie, and dog walk.
· Focus time. Tackle the most critical task of the day while in deep focus. Activate the 'do not disturb' to switch off all incoming notifications allowing your best work to happen in flow-state. Remember that it can take 23 minutes to recover from disruptions.
· Lunch time – Lunch breaks are critical recovery settling for employees in cognitively or emotionally demanding jobs. Detachment both physically and psychologically is key and even using ones phone for social media can intensify fatigue.5
· Driving – Using your phone while driving a vehicle is illegal so another great opportunity to rack up tech-free minutes. Even talking on a phone (hands-free) draws nearly 40% of mental resources away from the task of driving. 6
· Outside time – take some time outside to be present and allow your brain to engage its default mode network. Some of you best ideas may happen whilst dish-washing, showering or walking and it's because your mind is able to kind of make an unusual connection. But right now we're living in a way where we're stuffing so much new information into our minds all the time. If you want to take your phone for photography, then make sure it's in-flight mode to minimise distractions.
· Mealtime – no phones at the table is an easy fix as the mere presence can make people feel more distracted and less socially engaged. If tech is present at the table, they should be face down, and the first person to glace at and or touch receives a penalty such as washing up. Phone checking for the benefit of the group may be permitted: checking google fact, etc, etc
· Evening unwind - Great opportunity to calm the mind and positively reflect the day that has just passed. For many, this may be simply reading a book, taking a hot bath or watching TV (without checking your phone during the advertising breaks)
· Bedtime – Bedrooms should be tech-free full stop (unless you have a kindle).
So what action might you take today to reduce your screentime? Tell us here
Reference
1. Aussie screen time in a lifetime www.reviews.org
2. Problematic use of mobile phones in Australia...Is it getting worse?2019. Frontiers in Psychiatry
3. Checking email less frequently reduces stress. 2015. K.Kushlev & Elizabeth.W.Dunn
4. 24/6 the power of unplugging one day per week. Tiffany Shlain
5. When the science of perfect timing. 2018. Daniel H Pink. pp65
6. Road safety distractions www.rse.org.au
Further reading
· Read: 8 reasons why you should unplug one day a week. www.forbes.com
Listen: Why our screens make us less happy? www.ted.com
Watch: Tiffany Shlain and Ken Goldberg www.wired.com
** Disclaimer – Fresh start effect & 30 Day challenge by Duncan Young. All content and media on the Build Your Ideal Day Website is for informational purposes only. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice.
