HEALTH + WELLNESS
How To Stop Staring At Your Screen
By MoodMe
Zoom fatigue is REAL and while we know that in this day and age, completely dropping our devices is so unrealistic, what we can do, is take a step back and do a few things that will help us minimize how long we spend staring at screens.
Computers, tablets, and smartphones are amazing devices. They enable us to work, stay connected with family and friends, and they provide access to a wealth of content and information. At MoodMe, we love our devices! But the reality is that whether it's for entertainment, daily tasks, or for our job, we spend a significant amount of time staring at those screens.
So how can we make sure we find a balance and stop spending too much time with our digital devices? Keep reading to learn more.
TURN OFF NOTIFICATIONS
Sure it's super fun to get that Amazon notification that your package has shipped, but do you really need to receive a notification for all the likes you got on an Insta Pic? No, you don't. Take a look at your apps and be HONEST here! Where can you go without? Turn off all social media notifications, non-essential app notifications, and whatever else you don't TRULY need.
At MoodMe, the only notifications we have turned on are texts, calendars, and severe weather alerts. For real. That's it. Why? Because everything else gets an email notification and can wait. Not staring at your screen each time a notification pops up will seriously cut down on your device time. Plus, by the end of the day, your brain has fielded TONS of notifications and this can lead to stimulation fatigue. Do yourself a favor and start here- turn off all non-essential notifications.
TRY THE POMODORO TECHNIQUE
A classic, fan favorite, The Pomodoro Technique is a time management method developed by Francesco Cirillo in the late 1980s. The technique uses a timer to break down your work into intervals of 25 minutes in length, before you take a break. You spend 25 minutes of pure focus work, and then you take a 5-minute break. You keep this cycle going for three more rounds before you increase your break time. This technique may not be for everyone. At MoodMe, we prefer to work for 90 minutes on, and then take a 30-minute off break. The point is to find a time management system that works for you. We want to spend less time staring at screens and the key to doing that is to have PURE focus during your "on" time. We all know that if we focus for 60 minutes without distractions, we can easily accomplish 3 hours worth of work! But if we allow distractions and notifications to pull our attention, that one hour of work can easily go to waste and now we need to spend more time staring at our screens. Focus is key. Make the most of your "on" time by turning off non-essential notifications and putting your devices on "Do Not Disturb" so you get zero interruptions (other than your kids if you're working from home), and can maximize your "on" period.
GO OLD SCHOOL
Our editorial director loves using an old-school calendar. She uses a big calendar with plenty of space to write in. Not only does this free her from having to stare at her phone calendar and scroll through the days, but by reaching for her phone for one less thing, she is less likely to get pulled into iPhone world.
You know iPhone world- you have good intentions to just reply to that ONE text message, or check your calendar for the week but then...before you know it...something dark has happened. All of the sudden you're looking up old classmates on Facebook and stalking your ex on Insta. Or adding yet another thing to your Prime cart. By this point, an hour has passed where you were glued to your phone and you forgot to take care of that one thing you meant to originally.
Hey, no judgment here! We've all done it. But if going old school is another tool in your digital detox toolbox that can work to help you NOT slip into the dark internet hole...do it! Swap out Google Cal for a beautiful Zodiac Calendar. Or a dog calendar. Or a kitten one. Remember those? Those were ADORABLE!
Swap out your Notes app for a gorgeous, faux leather journal. Get back to the joy of reaching for a pen and manually CROSSING off another item from your to-do list. It is soooo satisfying.
HONOR YOUR MORNING AND NIGHTTIME ROUTINES
Checking your phone first thing is another way to get sucked into that black hole we just talked about.
Checking TikTok is nowhere near as important as starting your day with meditation, a little gratitude journaling, and moving your body in whatever way feels best.
It has been proven that people with morning routines are more successful, productive, happier, and healthier. Why wouldn't we want to be one of them?
If you're not a morning person, check out our article "5 Powerful Morning Rituals for People Who Hate Mornings".
And if you need a success morning routine to help you manifest more of the good in your life that excites you and inspires you to live a life beyond likes, you can check out our team's Spiritual Advisor's morning routine, "Become A Master Attractor (Book and Journal). A 10-minute manifesting ritual, to create a prosperous and joyful 2021."
This is suppose to be fun! So have fun coming up with a morning routine that excites you and makes you NOT want to check your phone. Come up with a morning routine that feels nourishing, rejuvenating, and puts you in the RIGHT mindset. A mindset of scrolling does NOT lead to a successful life. But a mindset of gratitude, self-care, self-love... well with that my friend, you cannot fail at creating a beautiful life.
Here is another place to go old school- get an actual alarm clock. If you use your phone's alarm clock, you WILL be tempted to scroll and check. Using an old school alarm clock puts an end to that.
Now the same applies to your night routine. Some of our most zen and mindful staff members swear by not bringing their phones into the bedroom. They put their phones to charge in the kitchen, and off they go to their bedrooms to read and relax. Phones are not allowed in the bedroom. Instead, they read before bed, having meaningful conversations with their partners, play games, ask questions, connect...all of these are things we lose when we spend our precious time staring at our screen.
By establishing some boundaries with your nighttime routine and HONORING them, the quality of your sleep will greatly improve. Many of us have sleep issues and it's no surprise that sleep issues have risen with the advancement of devices. We take these devices into our bedrooms that emit blue light and disrupt our natural melatonin production. This blue light wires us up and all of the sudden, when we should be sleeping, our brain decides to play a collection of our worst life moments. It's not your brain's fault. The light emitting from your screens has it all messed up. So be kind to your brain. Honor a nighttime routine that feels good to you and give it some time. Before you know it, your quality of sleep will greatly improve and you'll wake up feeling refreshed instead of worn out.
We live in a day and age where we need to protect ourself from constant digital fatigue. You can do this. Start with the recommendations listed here. Do a 30-day experiment where you implement what you've learned and pay attention to how much BETTER you feel.
There's a whole life out here, away from screens, just waiting to be lived.
Now That's A Mood: Digital Fatigue
There's no place for digital fatigue when we're out here, trying to live our best life. Below are some of our team's favorite items to help us minimize the time we spend on our electronics, along with tools that fight digital fatigue. Let's spend our days feeling good and alive, not drained and exhausted.
Philips Wake-up Light, Sunrise Simulation Alarm Clock
We love this alarm clock that comes recommended by physicians and pharmacists for establishing a healthy sleep and wake routine.
Proven to give you an easy and energetic wake-up and improve your mood in the morning. We can all use some mood improvement!
The Philips Wake-Up Light allows you to personalize your wake-up experience through sunrise simulation. Unlike a traditional alarm clock, it is designed to wake you in a more natural way, using a unique combination of light and sound.
Doctor Recommended: GUNNAR OPTIKS
For the times we spend looking at screens, reduce eye strain and mental fatigue with Gunnar Optiks Blue Blocking Glasses.
GUNNAR produces the only blue light blocking computer and gaming glasses with Patented Lens Technology that is recommended by doctors to protect and enhance your vision.
GUNNAR protects against symptoms stemming from prolonged screen-staring including migraines, headaches, dry eyes, blurry vision, negative effects of blue light exposure, cataracts and macular degeneration SPECS.
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