How To Stop Being A Technology Junkie

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Around four months ago, I started tracking the time I spend on my phone each day … as I mentioned in that post, I do use my phone to listen to podcasts while I’m commuting (up to an hour each day), but the number waiting for me in the Moment app next to ‘hours’ at the end of each 24 hours was still pretty exorbitant.

Like many, I often feel like I don’t have enough time.

Between work, my blog, coaching, cooking, exercise, keeping up the house, catching up with friends … you get the picture right?

But then how is it that I can manage 2+ hours a day on my phone?

The conclusion I came to was that I used it for relaxation. When I had a spare minute, or finished a task, or finished up the day, I was scrolling all my feeds.

Again, and again, and again, throughout the day.

What was troubling me even more were the not so acceptable times I was spending time on my phone.

When I had a nice ‘quiet’ weekend planned, the time on my phone skyrocketed, when I could have been doing some of those activities I feel I have no time for.

And even more harmful was the 3am pick up of the phone when I couldn’t get back to sleep - because we all know, a screen is not going to lull you back into a deep slumber. 

So what have I been trying and what can you do to cut back on tech time too?

Replace the urge

Picking up devices has really become muscle memory for many of us.

Particularly while away on holiday in Hawaii, I noticed, even when in another country with beautiful views and plenty to see and do, I would still automatically pick up my phone.

While I was there, I made a conscious effort to only look at my phone first thing in the morning and before dinner each night. Since a lot of the holiday involved swimming and relaxing, that left me with a fair bit of spare time. And I filled that spare time with reading.

This is something I’ve carried into regular life and now usually read my book to unwind after work and before bed.

As you can imagine, I am powering through plenty more books these days and although (disclaimer) I do read ebooks on my iPad, I’m actually more relaxed when I’m reading fiction (hello escapism) or non-fiction (learning about new topics) than I am when looking into other people’s lives on social media.

What main activity could you use to replace the urge to pick up your phone?

Create a list of spare time activities

I also began to wonder - what were all those things I wanted to do that I didn’t have enough time for?

They varied from doing more yoga, to decluttering my house, to blogging, to checking in with friends over the phone.

Knowing what I want to prioritise helps me when I do find myself reaching for my phone during a quiet moment.

I’ll do a yoga or pilates video on YouTube, I’ll call a friend or I’ll clear out a drawer that’s been bugging me.

Most of these activities are less than half an hour but usually make me feel much more accomplished and fulfilled than looking up from Instagram Stories for the 10th time wondering why my Sunday afternoon is nearly over.

What are some activities under 30 minutes you could add to your spare time list?

Admit that tech is not evil

This was an interesting learning from cutting back on my time online. It is truly hard to get away from tech day to day.

Life really has surrounded us with devices and apart from a hard copy book there’s not a lot I do at home or work that doesn’t involve tech of some description.

I’m grateful for online resources like books, TV shows, workouts and podcasts, and if they don’t have negative consequences for me, I’m going to go for it.

In what ways is technology creating a positive influence in your life?

Why I Ditched My To Do List In Favour Of Self-Love

I’m very excited to be featured on a fellow coach, Bailey Opsal's blog this week, talking about the challenging topics of self-love and self-care.

All too often, in conversations with friends and clients, self-love is a concept they struggle with.

It’s not that they hate themselves, it’s that they think the more they push themselves or berate themselves, the more pleased they’ll be with themselves ... and that will somehow lead to self-love. It kind of sounds logical, but also quite harsh.

I used to fall into this camp. Sure I had fun and took care of myself, but the repetitive to do list of everyday life took precedent - I had to exercise a certain amount, there was always a list of things to do around the house and guilt and anxiety would set in if I wasn’t on top of everything.

I eventually figured this busy work was surely not what life was about.

Similar chores and to do lists would always be there, but I no longer wanted to make them the focus of my life or thinking.

I decided the things I loved to do had to come before my to do list.

So what does that look like?  

Yoga

If you remember this earlier post, you’ll know that I resisted yoga for a long time. In line with my busy to do list, yoga seemed boring, slow and did not burn enough calories for me back in the days when that mattered to me.

Now, I do it every day in some shape or form. It’s usually first thing in the morning and has worked wonders for waking me up and stretching out my creaky body after sleep.

You’ll know my favourites are Yoga With Adriene and Tara Stiles - try these short videos from Adriene and Tara if you’re interested.

Yoga now gets me out of my own head and slows me right down.

Reading

I used to read like a crazy person when I was younger - to the point where my sister was horribly embarrassed by me always carrying around a book.

Like many avid readers I know, the plight of social media and the short attention spans that come with it, meant I wasn’t reading nearly as much as I was buying books.

Over the last 6 months, when I catch myself on my phone, checking Instagram for the 10th time, I remind myself that reading would be much more fulfilling and again, will help me switch off.

I read a combination of hard copy books and download onto my Kindle app obsessively (are you guys all over the free sample chapters on Amazon’s Kindle store? Try before you buy!).

I’m currently reading The Course of Love (I am obsessed with Alain de Botton) and The Year of Magical Thinking (heavy going but Joan Didion’s writing is incredible).

Spending time with people

If you’re ever feeling too much up in your own head, my best advice is to go and spend quality time with someone else.

Sure you might want to talk about what you’re going through or your to do list might be nagging at you, but inevitably you’ll gain some perspective and either be distracted, or realise we’re all going through similar things.

If I can’t catch up with people in person regularly enough, I try and call them in the car on the way to or from work and make sure I check in with those most important to me.

Playing games

Those who know me, know I have a penchant for video games… yes, yes I know...

My favourite for years has been The Sims (stop laughing) which I dip in and out of a few times a year. I also love hidden object games (Google them!) - they are great for switching your brain off and relaxing. I have also recently made a triumphant return to playing Mario Kart.

Listening to music (and having dance parties)

Although I have an obsession with podcasts (my current favourites are The Life Coach School Podcast and On Being), I recognised a while ago that absorbing information constantly isn’t always the best for me switching off.

What is good for switching off my brain is listening to music - I try and do that in the car more often than not, and love going through my back catalogue of music on the computer at night and dancing around the living room when called for (much to the confusion of my cat Pickles).

What can you do this week to step away from your to do list? 

I also have one coaching spot opening up in June - contact me here for a complimentary 30 minute consult if you'd like to talk about how you can find fulfillment outside of your to do list. 

March Recap and April Intentions

Bye bye Q1, hello cooler weather!

Welcome to April readers - how have the first few months of your year been? Mine feel like they’ve gone quickly, but I feel like I’ve done a lot in that time too.

My life coaching spots are now all booked out, which is fantastic - but click here if you want to jump on the waiting list for when my next coaching series spot is available.

For now let’s look back at March and ahead to April.

March Recap

Obsess a bit more over Brooke Castillo

It’s hard to express the full extent of my love for Brooke Castillo - she is truly my guru at the moment. Self Coaching Scholars is amazing and I love doing the thought work she recommends doing.

Sure it’s hard going but so, so worth it. I’m learning stacks about myself and my brain and I can’t recommend this course enough.

Prep to launch my new website

You heard it here first - I am launching my updated website on Monday, 1 May.

I have not done as much prep as I’d have liked to in March but have a weekend set aside in April to work on this with my masterminding buddy.

Wish me luck and I hope you like the updated site!

April Intentions

Smash time management

Ha, my intentions are clearly aligning with the work in Self Coaching Scholars.

This month is all about time management in the course, and who isn’t looking for better strategies here?

Between work, health and fitness, my social life and my life coaching business, I am a busy bee, so I’m excited to find out more about Brooke’s recommendations.

If you’re interested in time management, start with her podcast here.

My number one takeaway? Stop using the word busy (oops, I already have in this post). A tough one right?

Embrace down time after a full on 6 months

Work has been crrrraaazzzy (I didn’t say busy!) for me since last October, and it’s finally returning to a manageable level.

Although I love working hard and being busy, I’m enjoying this time to clean up all the work I’ve neglected over the last 6 months and spend more time with my coworkers and clients building relationships.

April is full of public holidays here in Australia so it’s nice timing that work isn’t too over the top.

Plus I can start to implement all those time management strategies I’m going to learn right?

What’s in store for you in April? I hope you have a fabulous month!