9 Tips to Reduce Technology Usage
Take back control of your digital life with these simple and practical tips.
These days, almost everybody suffers from the overuse of technology, knowingly or unknowingly. We can’t stop checking Facebook during an important conversation. Parents complain their children spend more time on mobile games than on study. We go to YouTube to watch Justin Beiber's new video song and three hours later we find ourselves watching the interview of Justin Beiber’s mother.
While the benefits of the technology can be denied, limits must be set when things get out of control.
Three years ago I was suffering from the same ‘disease’. I would binge-watch youtube, compulsively check social media and use my cell phone to put me to sleep. I knew I needed to slow down.
However, over the years, by reading books and blogs on this topic and then practicing some basic habits, I have fairly reduced my technology usage. I no longer keep social media on my phone. I have reduced my cell phone screen time from 9 hours a day to 3–4 hours a day.
You can do the same by following these simple techniques and take back control of your digital life. Use technology, don’t let it use you.
1. Enjoy Your Food
Make your eating-time a no screen-time. Instead of looking at your phone, feel the sensation of your food i.e. the taste and smell of your food.
Put the phones away and enjoy conversing with your family members.
At home, I keep my phone in the room while eating.
2. Set Screentime Limits
Set computer and mobile time limits. Install apps that track the amount of time you spend on your devices.
At the end of the day look at your total time. See where you could trim back and fill in the time with other activities.
Do this for the whole family and make sure everyone observes them.
I use this android app called StayFree on my phone to track my screen time.
3. Stop Compulsive Checking of Email and Social Media
Check your email and social apps only during set times. Instead of checking your email every 20 minutes give it a check every three hours. Set a routine of checking it at 9, noon, 3, and 6. You can then check it once more before bed at 9.
Don’t check your email and instant messaging apps first thing in the morning.
To go extreme, delete the email and instant messaging apps from your phone and only use these services on your computer.
Above all, taking control of your inbox requires a mental shift from “as fast as possible” to “as slow as you can get away with”. (Ref: Make Time)
I only install social media and email apps on weekends only or whenever I am traveling and my computer is away from me for more than a day.
4. Screen-Less Driving
Do not use technology such as your cell phones or iPads while driving. Instead, talk to each other, listen to the radio, and play fun word games.
If you really need to use your phone e.g. to attend a call, stop your car on the side.
I listen to the radio while driving which keeps me away from turning to my phone.
5. Fine Alternatives to Tech
Find healthy alternatives to your tech gadgets. When you get the urge to surf the net or social media, go for a walk instead.
Use pen and paper for taking notes instead of your note-taking app. Read a paper book instead of an e-book.
I take notes on a notepad and take them to my note-taking apps at once, usually on Sunday.
6. Get outdoors
When you are too busy hiking, skiing, skating, and camping you won’t have any time or need to use your devices.
Even if you are not that adventurous (like me), just get out of your room without use phone and observe. Observe nature, traffic, or the people walking in the street.
Moreover, sunshine is good for your skin and your overall health.
I just get out of my room.
7. Stop Bing-Watching
Treat your streaming apps as TV. Set a specific time for streaming apps like YouTube and Netflix.
If you find it hard to follow a specific timetable, uninstall streaming apps from your phone and only use them on your computer.
Try unsubscribing from Netflix temporarily.
I install YouTube on my phone only on weekends.
8. Screen-less Sleep
Turn off your cell phone before sleep. Or at least, don’t use screens in your bed.
If you need to use them at night, keep a chair in your bedroom and use them sitting on the chair rather than in bed.
Remove all electronic devices to transform your bedroom into a true sanctuary for sleep. No TVs, no iPads. No Kindles with backlights. (Ref: Make Time)
Before going to sleep I take my phone to another room and don't keep it at my bedside.
9. Stop Posting Everything Online
You don’t need to put a status update every time you eat at a restaurant. Not only this is bad for your privacy, but it is likely to increase your screen time.
Try posting only on specific days like on weekends or only on Monday.
Instead of posting a photo from your recent college trip, send it only to your loved ones.
Before posting anything, I pause for a moment and ask myself “Do I really need to post this?”
Conclusion
I have practiced almost all of the above-mentioned tips. However, If practicing all of them to once seems overwhelming to you, start with one tip at least, or make them less extreme to suit your current situation. I hope you found these tips helpful.
