Year on year, the evidence that Big Tech platforms do us more harm than good is mounting. We all know that social media has been designed to keep us scrolling, and with addictive algorithms that track our every move to keep us ever-engaged, it can feel largely out of our control.
Logging off can feel like an impossible task, and rather than going all or nothing, a balanced relationship with the digital technologies that we now depend on for our social, professional and cultural lives is the goal.
Here are my top six ways to reclaim connection and embodiment in today’s digital world:
Stay equipped - Carry a book or other form of analogue entertainment with you everywhere you go, be it a journal, sudoku or your latest knitting project. I’ve found this helps me stop myself from passively scrolling in my free moments and opt for a mindful activity instead. Giving yourself an alternative to the endless scroll is the best incentive!
Adopt social media office hours - The same way we have boundaries for our work lives so that we can fully switch off, we need boundaries for our digital lives. No one expects you to throw your phone away, but by assigning certain windows of time to being online, you can avoid content burnout and be fully present in what you do outside of that time. Choose an hour a day to scroll freely without judgement, but when it’s time to log off, leave your phone in another room.
Host your own Logging Off Club - The rise of social media has allowed us to connect with people we might never have otherwise come across, without the limitations of our physical location. But at the same time, we’ve seen the decline of third spaces and the underfunding of community services, with our local sense of community fading away. Host a phone-free gathering in your local cafe, library or park and start to revive the IRL connection we so need!
Screen free sleep - We’ve all been guilty of a late night scroll, but a good night’s rest is one of the most important factors for our wellbeing. Give your phone a bedtime, and better yet, don’t bring it into the bedroom full stop. You may need to get yourself a cheap alarm clock, but if you are guilty of reaching for your phone first thing in the morning, this hack can also help you break that habit, as well as late-night scrolling.
Look up - So many of us now walk around with our heads in our screens and plugs in our ears, totally disembodied from our surroundings. Set an intention of going for 1 noticing walk per week, and leave your phone at home. From hearing birdsong to good old people-watching, you’ll be surprised how much you see and feel when you actually pay attention.
Talk to strangers - So many of us report feeling lonely, despite how many people we’re constantly ‘connected’ with. All it takes is a couple of positive interactions with strangers to change that around entirely. Recently, whenever I feel pulled to, I’ll lean into talking to strangers. Whether complimenting an outfit, asking for directions or just wishing someone a good rest of their day, it’s transformative not only for your mood but has helped me feel so much more like a part of my local community. Talk to a stranger once a week, observe how it makes you feel and note down what magical moments of connection you end up having.
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Nice to see you on here, I’ve been making it my home too. Looking forward to reading more 🙏