The Pocket Saboteur
“You’re so amazing, I could never do that!”
“That’s just incredible!”
Two comments that I heard quite a few versions of after my article with Oxygen Advantage.
But, here is the thing… I’m not any more special than you are, and we are capable of much more than we think.
Our bodies and minds are pretty darned incredible, and often, it’s simple changes that lead to the biggest results.
For example, if you sleep poorly at night, there is a good chance you’re going to be more tired the following day. That lack of shut-eye can lead to not only decreased energy but a greater chance of decreased mental clarity.
We all have factors that we can’t control that inhibit our sleep. Parents of young children often get awakened multiple times in the night. The kids can and do keep us up…for years it seems sometimes. As the kids get older, or perhaps you don’t have kids, worries about life stressors can keep you up at night. Maybe a big meeting the following day, or rehashing an argument you had with a friend.
And then there's our phones.
Of all the examples of things that keep us up at night, the biggest detriment may be our screens. That dopamine hit our brain gets every time we look at our phones (or computers) for news or social media consumption creates a craving.
Especially when we look at our phones first thing in the morning, that screen time disrupts our natural waking cycle. Has anyone ever noticed a desire to look at your phone multiple times a day, even when you’ve just put it down?
Just like a smoker craving a cigarette, or an alcoholic craving their next drink, our brains can become addicted, making us desire that next hit.
So, what can you do to take back control?
Become Aware of Your Use. Check your daily or weekly Screen Time (iPhone) or Digital Wellbeing (Android) report. I’d also invite you to tally your urge to look at a screen for just four hours on any given day. The data may surprise you.
Create Boundaries for Yourself. Consider setting a timer for your scrolling to help you stay present.
Give Your Waking Cycle a Break. Try avoiding your phone for the first hour of the day. If having it at your bedside is a temptation, use an "old fashioned" alarm clock and leave your phone in another room.
Turn off unnecessary notifications. You deserve to be in control of your attention, not everyone else vying for your time.
Create Device-Free Zones. Consider having device-free time at home, especially with your family. Instead of everyone being glued to their screens, use the time to connect. Cook a meal together, go for a walk, play a game, or simply have a conversation.
Be Mindful of Boredom. The next time boredom creeps in, instead of mindlessly reaching for your phone, consider reaching for that book you've been meaning to read, or perhaps doing something active.
Find an Accountability Partner. Let your family and friends know that you're trying to reduce your screen time and invite them to join you. There's a good chance they also have too much screen time in their lives. You can hold each other accountable and both get healthier while you're at it!
Most importantly, remember to give yourself grace. Building new habits takes time, and reducing screen time is challenging. But you are worthy of being in control of your life.
I am confident that simply reducing your screen time can help you feel more focused and sleep better. I know it helps me, and I feel it on the days when I lack the self-discipline to make it happen.
Something as simple as putting your phone down sooner in the evening and picking it up later in the morning can help you achieve things that today seem impossible. Because you are amazing, and you too are capable of incredible things.
It just takes practice.
One day at a time.
One step at a time.
One breath at a time.
You’ve got this. And if you need a little assistance along the way, I’m here to be your Champion.
