Source: Pixabay Are you someone who struggles to have a better relationship with your smartphone? If so, Cal Newport's new book, Digital Minimalism, offers up a few tips. As an expert at the intersection of technology and wellness, and someone who also wrote a book on technology & happiness, I had to give this book a read.
Here are my favorite tips from the book on how to become a digital minimalist.
1. Create a philosophy of technology use
Decide when, where, and how you will use technology. Focus especially on using technology in ways that are consistent with your values. For example, you could only engage with social media in ways that promote your well-being.
2. Bookmark your favorite places
By bookmarking your favorite social media pages or websites, you won't get caught up or distracted as you search for what you're looking for. As a result, you'll be less likely to get sucked into the Internet black hole.
3. Create a cost benefit analysis for your tech use
We often only focus on the benefits of tech—we can talk to our friends or get directions. But we often don't consider the costs. If we really look at the costs of technology use we see that we sacrifice important things to use tech. For example, we may not spend time with friends, binging on Netflix might not make us feel so good, or we might get depressed from spending too much time on facebook.
4. Try to use tech products with others
If you have a hard time stopping yourself from Netflix binging or playing video games all night, make yourself a rule that you'll only do these tech activities with others. That way you'll have social time even if you're having tech time. For example, you could play social video games or watch movies with friends.
5. Set aside time for self-reflection
When we reflexively turn to our phones all the time, we have less time for self-reflection. Our brains are always occupied and distracted and we can loose track of what's really meaningful to us. By setting aside time for mindful self-reflection, we get back some of what seems to be lost in this high-tech world.
6. Hold conversation office hours
To make sure all your time isn't sucked up with tech and you save time to connect, hold conversation office hours. To do this, set aside a time when you're free to talk to anyone. As a result, you'll be forced to connect IRL.
7. Engage in social fitness.
We often use texting and social media to meet our need for social connection. If we're not using these tech strategies to connect, we need to find other ways to meet this need. One way is with social fitness—or engaging in fitness activities that are both social and physical (Crossfit, Zumba, ZombieRun).
8. Join the Mouse Book Club
Mouse books are small books, the size of your phone, that you can carry along side your smartphone. Whenever you have the urge to pull out your phone, you can instead pull out your mouse book. What a great way to both short-circuit your tech addiction and so some self-reflection!
For more, check out the book, Digital Minimalism. Or, get more tips on how to build happiness in the digital age from me at berkeleywellbeing.com.