Try to forget about it for awhile and breathe.. do activities with your hands and all your body.
In the day, same room but out of immediate eye reach.
If I don’t want any distractions, I put my phone on silent, and leave it by my nightstand, or keep it stashed away in my handbag. My motto with phones is out of sight, out of mind. My no phone day is Sunday. It’s important for me to disconnect and be present more. I find tuning out on Sundays has helped me tune out on other days too, leaving me checking in once or twice a day. It’s liberating to walk away from my phone and be more present in the moment.
Side note: I also refuse all incoming app notifications. Especially facebook messenger. Yes you can turn all those off too. Notifications are the worst offenders in keeping us distracted.
For some reason i don't hear the phone beep at night. But in the morning, when it's time to get up for the gym, I do hear my wake up tone.
But sometimes that works when o put my cell phone out of my physical reach.
In other settings, like when I am trying to meditate or sleep, I really need to try to leave my phone in another room if already fully charged or definitely out of reach but what I really need to do is get a good old fashioned alarm clock and use that to wake up rather than my iPhone for an alarm.
Interestingly, when I am working out or playing tennis, i do well most of the time putting my cell phone away for a good 30 minutes or sometimes even for an hour and a half without looking at it- I still will get text messages or alerts on my Apple Watch but I am able to more easily dismiss it rather than answer it or even read it right away… those are my thoughts on how to put my cell phone away… I think Apple and androids are starting to give more ways to use your device by voice command so that I don’t have to do everything by physicially holding and tapping on my iPhone, but I need to learn more about how to automate these things more easily- I do use my voice to do things with Siri like even how I do things with Amazon Alexa… but I still could get better at it.
One more way is that you can set the downtime on your iPhone, which will also limit the use of apps.
Put your charger(s) for your device(s) in a different room from where you sleep. The physical space will help you disconnect from the digital world a little and will give you a chance to make the change from always on to free.
At bedtime, I would suggest putting in the furthest area in the room where you would have to get out of bed to use it. You can buy an inexpensive an old school alarm clock for the side of your bed if you currently use your phone as a clock and/or alarm.
Otherwise, you can ask your parent, friend or anyone to keep your phone with them so it won’t disturb you. Thank you!
If you want a break from your phone during the day, set the timer accordingly, set your phone on night mode and put at the other end of the room with the screen facing down.
It means I need to get up to check social media. It is great because I don't do it mindlessly automatically.
- What could be an activity in bed?
- What evening routine habit has been the most helpful when trying to disconnect & get to bed?
- Which can be a solution to stay away from the smartphone during the evening?
- I always sleep with tv at least soft in the background or I find it hard to sleep.. what’s the best way to move on from the tv at night?
- How do you try to unplug throughout the day?
- What do you actually do to disconnect yourself from daily routine?
- How long do you disconnect and at which part of the day
- How do you manage your overthinking when you can’t sleep at night?
- What are some things that I can do to relax without technology that is not reading or meditation?
- How long should I disconnect and unplug and what are the benefits?