Everyday Digital Mindfulness Practices
Digital mindfulness is about creating and maintaining a balanced and healthy relationship with technology. Mindfulness involves pausing to notice thoughts, motives, feelings, sensations, actions, and behaviors – it is becoming more present and developing greater awareness within yourself and the world around you.
Mindful Reminders for Practicing Digital Mindfulness
- Start by asking yourself a few simple questions:
- When does my use of technology shift from conscious to the unconscious?
- When does my use of the device shift from intentional to unintentional?
- Breathe before reacting to phone notifications, texts, and emails.
- I suggest using the 4-7-8 breath technique. Breathe in for 4 seconds, hold for seven seconds, breathe out for eight seconds. Repeat as many times as needed.
- Track your screen time & set weekly goals to limit the amount of time you spend on your phone.
- Replace screen time with special interests (hobbies, time with family, reading, etc.)
- Use “Do Not Disturb” on your cellphones or digital devices when you are working or at family and friend gatherings.
- Unplug from your devices at least an hour before bedtime.
- Communicate and manage expectations with your friends, colleagues, and loved ones when you are looking to unplug.
- Create zones and times that are device-free in your home or office (e.g. dinner time at the table is a device-free zone).