I propose this. Disable all notifications except phone calls. If someone writes you an SMS or messanger message, it is safe to answer the next day. If it is urgent, they will call you anyway. Leave it that way for the entire day. You can answer all of the problems in bulk when you decide it is time for it. In the evening put the phone away to charge in other room. If someone calls – cool. If noone calls – also OK. Having the phone away will make sure, you don’t reach for it mindlessly. With the sound on, you won’t feel the anxiety that you miss important calls.
And people can reach me with a phone call.
1. Get back to your normal habit after exception happens;
2. Are they really exceptions? If you consistently cannot stick to your schedule, then you may want to change your schedule to adapt to the situation
Most of my expected communication comes by text. I have an iPhone. I’m fairly sure Android can do the same. I turned off sound and vibrate. I decided on whose texts I wanted to know about immediately.
I added them to my Contacts. I gave each of them a special ring tone. (There are only two for me.)
And I set Emergency Bypass on for them.
This means even if my phone is in silent mode, I still get notifications of those texts. I would think that if they called me I would get notification of that too (they just don’t call).
Everyone else who texts can wait until I’m willing to read and respond. Calls… they can leave a voicemail.
I’m good with this.
If I ever really don’t want any sound disturbances – I turn the phone off.
- What’s your best (fastest) way of getting out of your own head?
- How do I disconnect?
- When do you start the Disconnect habit before you go to bed? 10 min, 1 hour…?
- How and what do you feel during the time between disconnecting and going to bed?
- I love to play music before sleeping and usually is on my cellphone. What would you suggest to do instead?
- Do you disconnected from everything? What if somebody texts you?
- How can you be indifferent about all the things happening around the world and do not check the news daily?
- What time should I start winding down? I usually go to bed around 9 pm.
- Does disconnecting for the night help?
- How can I create a routine that doesn’t get boring willing time?