In the first section of the book, Price lays out all the reasons why our phones can have a negative effect on our attention spans, memories, creativity, stress levels and general life. So far I’ve had a technology triage where I assessed whether I use my phone too much. Then, I set about changing my phone habits for the better. So, this week is all about reclaiming your brain from your phone and undoing some of these scary effects. The week will end with a day separated from my phone. This will be my first attempt at a ‘digital detox’, so here’s how I prepared.
Day 15: Stop, Breathe and Be
Today is a mindfulness practice, which is exactly what it says on the tin. It’s a good first step to prepare for the digital detox. Sort of like meditating, Price encourages you at points throughout the day to just stop. Take a deep breath and experience the details of life around you. This exercise is especially helpful as another ‘speed bump’ before reaching for your phone.
Day 16: Practice Pausing
This next exercise is both hard and simple: be still. I’ve never been one to meditate for exactly this reason. Stopping for too long just makes me over think. I can get overwhelmed by the quiet. Price discusses how we can associate being still with being bored, which in itself carries feelings of being trapped. But she notes how important it is to be able to pause and to relax. It is in these quiet moments that we can be creative, or process emotions.
I identified waiting as a time when I reach for my phone. Waiting for an appointment, for the bus, in a queue: these are all situations where I could instead pause and be still. It’s a tough one. I’ve been aware of this weakness before, but those feelings of twitchiness and discomfort are hard to override. So, I encourage you to try this with me and try to be still at moments like these.
Day 17: Exercise Your Attention Span
I know I’m not alone in having a short attention span. It’s something the internet has done to me and I’m sure most of my generation. It’s probably only gotten worse as time has gone on as I’ve allowed myself to depend on comforts –such as my phone, social media, Netflix etc – to turn to when I ‘need’ them. But that need is a want. It wasn’t always like this. I was lucky in that I grew up without these things. Yes, I could spend endless hours on the huge chunk of a computer in our hallway, but there were always other things. Reading, dancing to music, scrapbooking, even just sitting doodling. I can’t even imagine just sitting doing nothing nowadays. There’s always something that can be done. That either should be done, or I want to get done, and so there’s that inherent guilt that comes with doing nothing.
But as Price says, it takes practice. Restrengthening our muscles of attention, sustaining concentration can only improve the more you do it. I recently rediscovered jigsaw puzzles, and I found that calming satisfaction of working on a puzzle that I assume others get from colouring in books. But of course, I can’t just do a puzzle. I need to be watching or listening to something too. A puzzle hasn’t been enough on its own. But today I’m going to give it a try.
I also think rediscovering my love for reading last year has been hugely beneficial in this area. I used to get twitchy, feeling like it was a waste of my time, that I wasn’t achieving anything. But now, I have noticed how much better it feels to read. It’s hard to put into words exactly but I feel better for having read than having not. Price mentions reading and says that “over time, regular reading causes physical changes to the brain in areas responsible for reasoning, processing visual signals and even memory.” I know I have felt more creative since reading so much more, and now there’s scientific proof that backs this up.
Doing one thing at a time in a world that prides itself on multi-tasking can be a struggle, but Price emphasises how changing how you approach small tasks such as folding laundry or brushing your teeth can affect how you approach other aspects of life.
Day 18: Meditate.
Oh no, it’s that word again. In this portion of the book, Price works through what it means to meditate, specifically mindfulness meditation which is a form of secularised Buddhist meditation. For this, you have to choose something from your present experience to focus on: breathing, external sounds, etc. And then try to maintain your attention on that one thing for as long as possible or a set period of time.
It’s not easy. In fact, for me, it’s near impossible. Constantly getting distracted, my mind wandering to what things I could and should be doing right now. I try but I’m not very good at it. But then you are never good at anything at first, it takes time and practice, so I hope over time this becomes something I can improve.
Day 19: Prepare for your Digital Detox
The Break Up is almost complete, but before moving to the last stage there’s a big challenge to get through. For twenty-four hours I will have a ‘Trial Separation’ from my phone. This is more than just not looking at my phone all day or a ‘digital detox’ as it’s come to be known.
I’m choosing a day when I shall be at work for a lot of it for my separation which I know is cheating slightly, but there you go! Baby steps!
So there a few things to go through before I go ahead…
- Identify the What: what am I not using during this period? Price recommends not using anything with a screen, which is a very daunting prospect. I am going to do the challenge from 8am on a Thursday to 8am on Friday to achieve the full effect. The evening/night time will be the hardest part, I think.
- Tell People What You’re Doing: I’m going to message friends, family etc to let them know I won’t be available. And to hold me accountable!
- Make Plans: schedule something else in where you would normally spend time using a screen. At the moment, I am going to concentrate on reading, cooking and housework, but may meet up with friends at the last minute if I’m struggling.
- Hard Copy Instructions: This is what I was a little anxious about. If I need to leave the house, I’m going to want my phone, just in case. And that just in case usually involves google maps, so I’m going to get prepared ahead of time and ideally stay within areas I am familiar with.
- Paper: Instead of my calendar and ToDoIst app where I organise myself, I’m going to take it old school and write stuff down. Revolutionary, I know. It’s also a good idea to write out a physical contact list of numbers in case of emergency.
- Out Of Office: You can even set up an OOO response to emails and texts too, but I’m not sure if I will do this.
Day 20-21: Digital Detox Time
My laptop is turned off (can’t remember the last time that was the case!), my TV is unplugged, and my phone put away.
Let’s do this.
Time for my first digital detox.
