Copyright 2019 Technology for Mindfulness
3 Easy Ways to Form a New Tech Habit
On this blog, we often provide tips for how to make more mindful, productive, and efficient use of technology. It’s easier to describe what to do than to actually create and engage in the habit of doing it. Suggesting that you don’t use your smartphone immediately upon waking up in the morning or within an hour of going to bed doesn’t make creating and following that habit easy to do.
Today, I’ll offer three pointers that will improve your chances of forming a new and enduring technology habit.
Ease into It
Many of us try to create a new habit by just engaging in it directly. For example, if you want to practice not using your smartphone for an hour after you wake up, you might try going cold turkey right away. I’ve found that this approach often results in failure, as it doesn’t help change my behavior or reinforce the intended behavior.
Try easing into a habit like this: On the first night, start out by not using your phone for the last five minutes before you go to bed. That should be much easier than an hour. Practice that for a few days, a week, or until you feel like that habit is ingrained and does not need additional practice. Then increase the amount of time and keep expanding the habit in that way until you reach your original goal.
By easing into it, you may find that you’re more likely to create the habit than if you try to bite off the entire task from the beginning. Start with a smaller, more manageable version of it and increase it over time.
Make It Easy on Yourself
When I try to create a new habit for myself, I often do it in a very austere kind of way. This can work if I pose some structure around it, but it can be quite boring. Other than the reward of feeling like I’ve accomplished my goal, it doesn’t really create any other positive associations in my mind. As a result, I’ve found that trying to create a new habit in this way sometimes either fails or leads to habits that don’t stick.
With that said, there’s a wide variety of ways to make it easier to create the habit. For example, these are all things I’ve done and you can try:
- Enlist the help of your friends, family, and coworkers to support you. For example, they can provide reminders for you or even just give moral support.
Use technology to set a reminder to do or not do something.
Associate a positive feeling with this new habit. Focus and draw your attention to that positive feeling.
You may worry that these tricks are crutches. If you ask friends to remind you of something, you may feel like you’ll rely on them and may stop engaging in the habit altogether if they stop reminding you. On the flip side, sometimes we can do things to help us create a habit and supports for the habit, and once the habit is ingrained in our minds and bodies, we no longer need those initial supports to keep the habit going.
Be creative when thinking about what you might be able to do to help you form a new habit. In addition, make the trigger for engaging in it fun if that helps you.
Pay Attention to How You Feel Each Time After Engaging in the Habit
Say you’re practicing not using your phone before bed. Maybe you set an alarm 15 minutes before bed to remind yourself not to use your phone. When that 15 minutes is over, pay attention to how you feel now that you have not used your phone. Bringing my attention to how I feel after I’ve practiced something I want to form as a habit actually helps that habit to form better. It’s a way to bring mindfulness to the formation of a new habit to help enforce the behavior you’re trying to habituate in yourself.
Bear in mind that you can apply these tips to any kind of habits. I hope you find them helpful for any change that you are seeking.
Turning Off Your Work Mind
Do you find that it’s hard to turn your work mind off even after you stop working? Is the “end of the work day” concept foreign to you because you keep your nose so close the grindstone? Many of us find ourselves in this situation, particularly with smartphones, laptops, and mobile internet enabling us to stay connected at all times.
Those of us who work from home can find it especially difficult to create boundaries between work and personal life. Here are some suggestions for doing just that.
1. Try to develop a regular work schedule.
This allows you to get into the habit of starting and stopping work at certain times of the day. It doesn’t have to be a traditional schedule. Just find what works for you. It can even include several different periods of work on different days. The key is doing your best to schedule certain regular times for starting and stopping work, creating a habit in your mind through repetition.
2. Develop starting and ending work habits/rituals.
These are certain actions that you perform and thoughts that you have to transition your mind into and out of work mode. They could be as simple as stopping and pausing for 5 or 10 seconds and thinking about what you’re going to transition into. You might say it out loud or in your mind to engage your focus. It could be something as simple as arranging things on your desk or simply starting work. No matter the tasks, these should help you make the mental transition to and from work.
Rituals are found in
several other traditions. For instance, when you walk into a Japanese martial arts school, you pause and bow at the threshold before entering. At the beginning of each class, there is also a bowing ceremony. I was always taught that one of this ritual’s purposes is to help us reach a more focused mental state.
These tips have something in common: They help to create and enforce mental boundaries between work time and non-work time. I think these boundaries have always existed, but it’s particularly important these days to intentionally create them because they’re missing in the way that many of us work. Technology makes information and communication available to us at all times and in all places.
Many of us can work without going into an office, with different people, and on different projects. Obviously, this situation suffers from a lack of boundaries.
If we want to have them in our lives, we have to create them ourselves through force of habit.
Here’s another resource that could help: Shutdown Rituals: Leave the Work Stress at Work.
How to Mindfully Use Your GPS
I have no natural sense of direction. As a result, I think the GPS is one of the greatest inventions in human history. I rely on the GPS on my phone to get me almost everywhere and appreciate it not only because of its obvious purpose but also because it reduces the stress of driving, walking, and traveling to new places. It gives me the confidence to go places on my own that I normally wouldn’t try to travel to without a GPS.
At the same time, I’ve become aware of how overly reliant I’ve become on my GPS and how I tend to use it in a way that does not necessarily help me become engaged with, aware of, and attuned to my surroundings.
I’ve recently tried to start applying mindfulness to my use of the GPS, and here’s what I’ve noticed and learned so far.
Apple and Google’s Digital Health Initiatives
Both Google and Apple recently announced major initiatives to address the problems of digital distraction, stress, and anxiety. These will affect all of their products.
Each of the companies has a different name for the department responsible for the initiatives. Apple calls it “Digital Health” whereas Google calls it “Digital Well Being.” Right at the top of Google’s Digital Well Being webpage, it says, “Great Technology should improve life, not distract from it.”
A Great Message
The initiatives are going to include a variety of features for their products, like an enhanced version of Do Not Disturb and other ways of giving users more control over how and when they’re interrupted or distracted by their devices. Some features will provide you with in-depth, quantitative information about how frequently you’re using your phone and what you use it for.
I think the details of these initiatives aren’t as important as the magnitude of the message Apple and Google are sending.
Like most companies on the internet, they
have based a significant part of their business model on distracting people and encouraging them to maximize how much time they spend on their products and devices.
The launch of these company-wide initiatives is a pretty groundbreaking and historic event for two of the big five tech companies. The fact that they’ve decided to create and make major announcements about these initiatives shows that they are taking the problems seriously enough to invest in shifting their direction to enable people to live more balanced technological lives.
A Shift in Direction
It’s clear that some of the features of these initiatives will help people to spend less time using the devices and apps that Google and Apple make and sell. They must have decided that this would be more helpful to them overall from a business perspective.
I’m sure part of it was in response to increasing demand from individuals and businesses to address the problems of constant distraction and overuse of technology. Some of it may have been the result of a desire for people to use their devices in limited ways rather than not at all to avoid distraction.
I don’t know what all of the reasons were behind these decisions. To a certain extent, they don’t matter to me.
In the end, it’s certainly a positive that these two huge tech companies have taken the initiative to display that they care about the well being of their users. I applaud Google and Apple for taking these steps and moving their future technology development plans in a direction that will give people more transparent information about how they’re using their products and more power over how they use them.
With all that said, both companies have previously taken other steps to address digital addiction and all of the issues we discuss on this blog.
Let’s stay mindful of how they implement these major initiatives in response to our needs.
Positive, Negative and Neutral Posting on Social Media
We all know that the image people portray of themselves on social media is highly selective and curated. People often post only the information that paints them in a positive light and makes them seem as interesting as possible. As a result, their social media lives don’t always reflect their full reality.
Turn Off Autoplay for Videos
Do you ever find yourself binge-watching on YouTube, Netflix, or any other site/app on which you view videos? It’s so easy to get lost in the content and then wonder where the time went.
To minimize this issue, turn off autoplay so that when you’re done watching one video, the next one doesn’t start automatically.
Responding, Not Reacting to Your Smartphone
Have you ever watched a tennis sequence in which a player serves and the receiver runs in reaction to the serve and then hits the ball back off balance? Throughout the exchange, the server stands firm and is seemingly dictating where and when the receiver moves.
Do you ever feel like that with your smartphone? Are you the receiver and is your smartphone the server? Read More