5 Ways to Disconnect from Technology During the Coronavirus Quarantine
How to reduce the noise, regain mental clarity, and preserve your sanity while you’re stuck at home.
Over the last 20 years, technology has permeated into nearly every facet of daily life. While that growth has been rapid, the past 2 months of consumption have been unprecedented, due to everyone being sheltered-in-place while the world battles COVID-19.
Not All Screen Time Is Created Equal
Listen, I like to be both clear and honest. To be clear, this article isn’t to scold anyone, or stir up guilt around being in front of a screen. It’s incredibly difficult, if not quasi-impossible, to avoid some degree of screen time, especially when your livelihood depends on it. However, it’s also no secret that an abundance of screen time can have quite a few detrimental effects on your mental, emotional, and physical health. This article exists to help you strike the balance that works for you. To empower you with some strategies that allow you to decompress, detach, and declutter your mind from information overload.
Before we get into specific methods, there are a couple of affirmations that are important to keep in mind:
- It is perfectly acceptable to “unplug” from emails, texts, calls, DMs, etc. While the pressure to reply can feel overwhelming, not instantly replying won’t damage your professional, social, or romantic life. In fact, I personally find that putting a little time between my replies allows them to be more clear and meaningful than rapid-fire responses.
- Don’t think of it as shutting the world out. Think of it as keeping yourself sharp. Managing your technology consumption is a form of self-care. If you’ve ever flown on an airplane, you’ll recall that during the safety demonstration, the flight attendant mentions that in the event of an emergency, it is advised to put your oxygen mask on first, then assist others. The same principle applies here. This is exactly why pausing the technology won’t damage your relationship, career, or social life. It actually helps you remain your best self, and anyone who doesn’t support that might not have room in your life.
So we’ve covered the why. Now for the how:
Method 1: Quiet The Devices Down
Most phones these days have some kind feature built in that allows you to dictate the way you receive notifications. One of my personal favorites is the “Do-Not-Disturb” Mode featured on Apple products. This sets the device up to where you only know you’ve received a notification if you intentionally look for it. Because few things are more annoying than constant buzzing or dinging while you’re trying to do something.
Some common examples of how you could use DnD to your benefit are:
- While you’re having lunch or dinner
- While you’re trying to nap
- While you’re trying to read
- While you’re trying to study
- During a conversation with a spouse, loved one, or friend
You get the idea. Pretty much any time you need your phone, laptop or tablet to not interrupt you, Do-Not-Disturb is a simple and easy go-to.
Also, if you’re hesitant to try this due to urgent situations, usually if someone calls more than once within a few minutes, their call goes through. So no worries. If it’s important, it’s not hard for someone to reach you despite this feature.
Big Takeaway: The less your device lights up or makes noise, the easier it is to detach.
Method 2: Get Active
Hands down, one of the absolute best ways to unplug from technology is to get moving. Not only will you feel better physically due to the exercise, but you’ll gain some mental clarity through the brief reprieve from technology.
You could go for a walk or run, and leave your phone behind so you’re not tempted. Another option, if you’re able, is to go for a bike ride. It’s really a win-win, because you’re clearing the tech ‘fog’ that occurs from having your nose in a screen, and you’ll get more out of your workout simply by boosting focus.
Not feeling a workout? Recreate the same idea, but with yard work, projects, chores around the house, etc. The guiding principle here is to do something engaging that doesn’t leave room for you to be on a device. Often, the main driver of screen time is idle time. Intentionally cutting down on idle time is a solid strategy for unplugging, no matter what you end up doing.
**Bonus points for going outside. Double bonus points if you use Do Not Disturb mode to keep your phone silent during your activity.**
Big Takeaway: Find something that engages you to the point where you’re not compelled (or not physically able) to be on your phone, laptop, or tablet.
Method 3: Get Outside Accountability
If you’re really struggling to get off the devices, a surefire way to detach is to have someone help you out. One specific strategy here is to have a friend or loved one hold onto your phone, laptop, etc. for an agreed upon amount of time, and give it back right after.
Accountability works wonders, and this method is especially helpful if you understand what you need to do, but have problems with willpower. Just make sure whoever is holding onto your things can be trusted, and the relationship is strong enough to support this level of accountability.
Don’t have the luxury of someone else around? No bother. There are apps you can download for free that will lock your phone for a specified amount of time. Moment is a great app to help you out here.
How long they hold onto your device(s) can vary. If you’re new to this kind of effort, start small (like 10 minutes) and adjust as you feel necessary. There’s no magic number, and everyone is different. 10 minutes can be the perfect break for some, whereas others may need longer. Find what works for you, and give it a go.
Big Takeaway: Accountability works. Use the people around you as a resource to support your disconnection efforts.
Method 4: Meditate
Before you get apprehensive about the word, ‘meditation,’ hear me out. I’m not just talking about sitting cross-legged and chanting.
The reality is, meditation comes in all forms, and is quite a powerful tool to recenter you mentally, physically, and emotionally.
There’s really no right or wrong way to go about it, but if you’ve never done it before, start here:
- Set a timer for about 15 minutes.
- Put down your phone, laptop, tablet, TV, Smart Speaker, etc. Make your surroundings as quiet as possible.
- Find a comfortable, yet natural position. If seated, try to remain upright and not slouched. If laying down, start on your back and find some kind of support for your feet, so your lower back is not arched.
- Breathe in through your nose, and out through the mouth. The length, depth and power of the breath can be whatever you’re comfortable with.
That’s essentially it. From there, you’ll just focus on breathing. Inevitably, thoughts will come. Don’t judge them, just let them be. My experience is that I usually start out with my mind racing with thoughts from the day before, planning the day ahead, etc. But by the end of my time meditating, those thoughts have run their course, leaving me calm and present.
Start with the simple formula above, and tweak until you find something that works for you. Overall, you will feel better, be calmer, be sharper, and have a more clear idea of how to navigate your day.
Big takeaway: Step away from technology, de-stimulate, and breathe intentionally or at least 10 minutes.
Method 5: Start And End Your Day Tech-Free
Most people know that technology can be one of the most disruptive things for our sleep. The extra stimulation and blue light before bedtime can send our body mixed signals about whether it’s time to be awake or wind down for the day.
Strategy #5 on our list here is to make sure you start and end the day without technology. So how do you do that?
In the morning: I know it’s really tough, but resist the urge to grab your phone first thing and start scrolling through missed notifications. Instead, just get up and get your day started. Use the bathroom, make coffee, take a shower, whatever. Give yourself that 10–20 minutes of peace before you start consuming information. If you like to write, this is the perfect time to put your thoughts down. Once you feel like you’re at a good point, proceed with the day.
At night: One of the most helpful things can be to set a bedtime for your technology. So, say you want to go to bed by 10pm. This would mean you step away from technology around 9pm. Put the phone on the charger, shut down the computer, turn off the TV, and start winding down. Some useful activities to help you fill this time could be:
- Taking a bath or shower
- Reading a book
- Journaling...if you’re into that kind of thing
- Hobbies you might have (instruments, drawing, knitting)
- Getting things prepped for tomorrow, like lunches, coffee, laying out clothes, etc.
Or you could just simply...be. There’s nothing wrong with laying in bed and just allowing yourself to exist for a little while. This will be hard at first, but after some diligent effort you’ll find yourself craving your phone less, and appreciating the downtime more.
Big Takeaway: Try not to start or end your day in front of a screen.
So there you have it. 5 concrete strategies to help you unplug while you’re spending an abundance of time at home. Whether you use all of them, some of them, or only one of them, I hope you took something useful away from this article.
One thing is certain: if you intentionally use any of these methods, your brain, your body, and anything that requires your focus will appreciate it.
