![]() ![]() Now, enter these dates into your calendar for the rest of the year - and stick to them. Commit to one tech-free day per month - the third Sunday of the month, for example. Refrain from using when walking or being in nature.ĭay 22. Refrain from tech use while cooking and eating.ĭay 21. If there is a website that is particularly addictive for you, sign up for Net Nanny or another service that prevents you from accessing it.ĭay 20. Wait at least 24 hours before going online to find out the answer, if the answer hasn’t already occurred to you.ĭay 19. Refrain from immediately using the internet to research non-work-related information that you have forgotten or want to know - for example, looking up the name of a television actor or the year a song was released. Refrain from using while exercising, unless you are providing yourself with music.ĭay 18. This can be scheduled on a weekend day if it is impossible during the workweek.ĭay 17. Set aside two continuous three-hour blocks of time in the day when you will be tech-free. Remove all devices and computers and refrain from using in the room or area where you sleep.ĭay 16. Refrain from using technology while walking on the street.ĭay 15. Make your bathroom a tech-free zone.ĭay 14. ![]() Refrain from using during events - for example, at concerts, the theater or children’s recitals.ĭay 13. Refrain from using while waiting for something to begin, such as a movie, a play, a concert or a social interaction.ĭay 12. Refrain from using technology in the car, except when you need GPS assistance.ĭay 11. Refrain from using your devices while waiting in line - any kind of line.ĭay 10. This practice should continue weekly after your detox as well.ĭay 9. Give yourself one of these experiences today, and get one on the calendar for each week to come. Keep these simple and accessible - not the climbing-to-the-summit-of-Mount-Everest sort. Write down four activities or experiences that nourish your spirit. Refrain from using your devices on public transportation or in taxis.ĭay 8. If your cell phone is your alarm clock, leave only the alarm notification intact.ĭay 7. Turn off all alerts and notifications on your device. Refrain from using tech devices during the last hour before you go to bed.ĭay 6. ![]() Turn it completely off as soon as it’s sounded your morning wake-up.ĭay 5. If your smartphone is also your alarm clock, treat it as such. Refrain from using any of your devices during the first hour after you wake up in the morning. Refrain from holding your device in your hand or keeping it in your pocket when it’s not in use. This includes everyone - shopkeepers, waiters and service people as well as your family and friends.ĭay 3. Refrain from any tech use when socializing or otherwise interacting with people. Simultaneously, designate three times in the day when you are allowed to check your device, whether necessary or not.ĭay 2. When you notice this, ask yourself, “Am I checking out of habit?” and “Is this checking necessary right now?” If the answer is “Habit” or “Not Necessary,” then repeat to yourself “Stop” and do just that. Pay attention to and internally note every time you feel the impulse or hear the thought to check one of your devices or computer. If a prescription doesn’t apply to that particular day (for example, “Refrain from use during exercising”), switch it with a day when it does. By Day 30, you will be practicing 30 new behaviors. So, for example, on Day 5, you will be practicing five new behaviors, the behavior of Day 5 and those from Days 1, 2, 3 and 4. The 30-Day Tech Detox is cumulative - with each new prescription, you will continue to practice the previously prescribed actions.
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