In this hyper-connected world full of technological conveniences, it is increasingly becoming known that our digital devices, with their incessant pings and notifications, are causing hyper-vigilance and fractured attention spans.
We may feel this manifest in an overall lack of focus, fatigue, and dissatisfaction with oneself due to the constant comparisons with others and an overwhelming onslaught of provocative posts. From an Ayurvedic perspective, we can also observe the negative effects which excessive screen time can have on the three Doshas, which you can read more about here. >>
If you are feeling disappointed in your supposed lack of self-control when it comes to how you interact with your phone, it may be helpful to note that our apps and digital devices are purposefully designed to entrap our undivided attention via dopamine-triggering mechanisms. In other words, the technology is pitted against us, so have some grace for yourself.
Nevertheless, if you struggle with online-dependency, the following steps may help you implement more mindfulness, calm and contentment into your everyday daily life:
- Reacquaint yourself with your goals and visions. A pen and paper may be helpful to this end, or perhaps you prefer to record a voice memo. Either way, list up to five goals, hobbies, or interests that you have. Instead of filling your time with scrolling and picking up your phone, prioritise dedicating your time to your goals, even if it is just a little every day – consistency is key.
- Get realistic and purposeful about your intention. Why is reducing your screen-time important to you? What is the core of this intention? Leading a completely offline life is probably not feasible for most people in this modern day and age, so think realistically about how you would like to reshape your relationship to the digital sphere, e.g. how many times per day/week will you log into your social media accounts, check your phone, check e-mails, etc.
- Start your day off right. What you do in the mornings can set the tone for the rest of the day. For instance, lack of sleep and checking your phone first thing as you roll out of bed can quickly lead to an erratic and stressed-out mood for the rest of the day. Instead of overloading your brain with a barrage of information and visual stimuli, focus on one thing at a time, and do things nourish both body and mind, e.g. drinking a cup of warm water to invigorate the digestive system and senses, thinking of your intentions for the day and your gratitude list, or a five-minute meditation practice. Depending on time and availability, you can also incorporate yoga, a short walk in nature, journaling, and other Ayurvedic practices such as Gandusha (oil-pulling), tongue scraping, and self-massages into your routine. Read more about Ayurvedic morning routines here >>
- Set physical barriers. Whenever you need a distractions-free time to focus on a task, set your phone away, e.g. in a separate room or cupboard. “Out of sight, out of mind” is an adage that rings true in this case.
- Set phone-free times. Similar to the previous tip, decide on times during the day when you place your phone out of sight – eating together with family and friends, spending time with kids, before bed-time, while jogging or walking outside, and so on.
- Digital mindfulness. Make a habit of asking yourself “What for?” before you grab your phone. If it’s an emotion, e.g. anxiety, loneliness, or listlessness, triggering the need to ‘doom-scroll’, take note of the feeling and find more helpful coping mechanisms, such as exercise, self-care, talking to a friend or loved one, or simply rest.
Finally, it may be worth asking yourself how you would like to spend your precious, limited time. According to Jean-Pierre Crittin, author of Ayurvedische Psychologie (2010), a deeper connection to Citta, the core consciousness, is achieved only by withdrawing from external stimuli, which fog up the mind, deplete our energy, and bring our sense of self worth into question. By finding our way back to the self, we find our way back to clarity, insight, strength, self-esteem, security and peace.
If you need support in creating a more intentional lifestyle that is less dependent on digital devices, our Ayurveda treatment programmes, aided by the principle of our Digital Detox culture, may guide you on your way. Find out more about the Parkschlösschen’s programmes here. >>
