A few ways that I reduced my screen time
It was 8 pm. I’d just gotten home from a walk and planned to shower and make dinner. But first, I reached for my phone.
What if you didn’t?
It was a small, kind voice inside of me that asked the question. It wasn’t mean or accusatory. But I also knew it was on to something.
Lately, I’d started to wonder if I used technology too much. Previously, I had always thought of myself as a “slightly below average” technology user — I don’t follow that many people on social media, I don’t text that much, I don’t get that many emails. And yet, I found myself checking my phone or my laptop:
When I’ve just gotten home, but was still in my car — before walking into the house.
Right after arriving in my home, before doing anything else. I’d set down my bags, and check my email or my phone.
When I entered my office, before starting work.
In the middle of working.
In the morning, right when I woke up.
Right before bed.
Of course, there were other times I used the internet, too. A big part of my work is on the internet — it’s how I meet with clients who don’t live nearby, and it’s how I’m sending this letter to you. But that didn’t particularly concern me.
There was something about that first type of internet usage that did feel important to look at because it seemed like they fell into two categories:
Transitional moments. I’ve talked about transitional moments in the context of eating before, but transitions are often times when we have more feelings than we realize. Say that we’ve just gotten home from work or seeing friends. We may carry within us some tiredness or even pent-up excitement from that past activity. Plus, traveling even short distances can be subtly draining, and then we are trying to focus on doing all the things we need to do when we get home. The point here is not that transitions are the most tiring things in the world. Rather, it’s that we are often more tired or overwhelmed than we realize in these moments.
Blow-off-steam moments. You know that feeling when you’ve been working for a couple of hours (or even just 20 minutes), and suddenly checking social media or your email or that blog you like sounds like a good idea? Or suddenly grabbing a snack sounds like a good idea? If we look deeper into these moments, we pretty quickly find something like I’m tired of working and I want less stress and more pleasure. So we use technology. Or food. Or something else.
It’s not that technology can’t be helpful to deal with the subtle tiredness of transitioning or blowing off steam. But it seemed like I was spending a lot of my day on technology — sometimes I would suddenly realize I’d been on Instagram for a half hour, for example, even though I just meant to do a “quick check.”
I also felt I had more trouble concentrating than I did when I was in high school. Back then, I didn’t have a smartphone and the computer in my bedroom could only do two things: word processing and solitaire. I felt like my life wasn’t that busy now, but I was getting less done than I’d like, and I felt easily distracted.
I started to wonder if technology was actually the best way to deal with these transitions or blowing off steam.
...
So in that curious moment, when I was hungry and sweaty and really wanted to “just quickly” check Instagram on my phone…I didn’t.
I lay on my bed instead.
I lay on my bed and did nothing. Just lay there. I noticed what it felt like, to have not picked up my phone. It felt pretty intense in my body at first, like I might jump out of my skin. Then it died down quite a lot.
As I lay there, I realized that I had been feeling subtly overwhelmed. My early evening had been busy, and somehow the act of going straight into a shower and making dinner had seemed like slightly too much to do. No wonder I wanted to blow off some steam in that transition.
As I continued to lie there, I noticed other things. I paid attention to the ebbing and flowing of body sensations. I reflected on some things that had been making me feel insecure lately, and found some peace about them. I even had a couple of ideas about articles to write — which was surprising because I’d been low on writing ideas lately.
When I finally got up, I felt calmer and more grounded in my body. It wasn’t like everything was fixed — I still felt tired from the day, for example — but I was able to notice those feelings while also moving on to what needed to be done.
…
That night was a few weeks ago. Since then, I’ve been trying to not use technology, at least sometimes, when I can tell that I’m using it for a transition or to blow off steam.
It doesn’t always feel great at first, to be honest. That jumping-out-of-my-skin feeling is usually there. So sometimes I’ll lie on my bed or even on the floor and just notice my thoughts and feelings and body sensations. I’ll let them be a little more intense for a few moments, and then let them ebb away.
I’m just making small experiments so far, but they’ve been useful. Last night, when I was about to browse the internet after dinner, I stayed off screens and read for three hours instead. I was surprised at how refreshed I felt, and how much my stress level seemed to lower.
So that’s my offering for you this week: Is there something that you worry isn’t serving you? Can you experiment with, just once, not doing it? Intense feelings and body sensations might come up, at first. Can you sit with them, at least for a little while?
I’d love to know how it goes.
As always, I’m rooting for you. You’ve got this.
Katie