Digital Downtime
Why is this tool helpful after a workplace tragedy?
Phones and devices are useful tools, but they can be addictive for anyone. For those coping with a workplace tragedy, it may not be helpful to see all those perfect lives and smiling faces on your socials. On the flipside, doomscrolling can increase worry and depression. Taking time away from devices and apps gives your heart, mind and body a healthy rest.
How can I get started?
- Start with small steps – an hour or two a day with no screens, or go for a walk and leave your phone at home if you can. Move up to an entire ‘digital detox day’.
- Limit notifications so your device won’t be constantly reminding you to turn it on.
- Schedule “Focus” time or set screentime limits in the settings on your phone.
- “Hide” your phone or device –when it’s out of sight, or in an inconvenient spot, you’ll be less likely to pick it up. You can even get a timed lockbox to put your phone in.
- Or create a tech-free zone in your house. The kitchen table is a good one. Again if it’s possible, leave the phone outside your bedroom at night so it won’t interrupt your sleep, and so it won’t be the first thing you do when you wake up.
- Try using analog clocks so you don’t have to check the time on your phone.
- Consciously replace screen time with other activities – knit, do a puzzle, exercise, meditate or phone a friend.
Free Resources
- There are tons of resources online (of course!) for how to get offline. Here are a couple:
- In your library, check for books on how to unplug like “How to Break Up with Your Phone” by Catherine Price. “Stolen Focus” by Johann Hari tackles why we need to get away from screens and social media