Digital Detox

I have had several requests to bring in an expert to talk about reducing attachment to our digital devices. I would like to offer our community an online lecture and Q&A session on this topic, so right now I am working on finding a professional on this subject. Check the events page regularly, as I update it in real time as bookings are confirmed.

If reducing your attachment to your phone is a goal of yours, my challenge for you is to see if you can go for a walk (or do some activity) and leave your phone at home. Sounds easy, it can be harder than you think. Start with what feels doable.

Before you decide on the specifics of your goal 1st think about your “why”. If you think deeply and are honest with yourself about why this goal is important to you it will be easier to stay motivated. This is known as creating a “values based goal”. Why do you want to be on your phone less? What will it bring you? What changes when you take this action?

Now that you have figured out your honest why, you can move on to creating your goal.

Below is an in depth example of goal setting and here is a detailed PFD for you to use when creating your own SMART Goals.

MY SMART GOAL: To reduce my attachment to my phone in order to improve my relationships

My WHY: I find that when people I care about talk to me I don’t give them my full attention. I get distracted by my phone. Even if it does not ring/vibrate I get can get “twitchy” simply anticipating buzzes and bings. I value my relationships and because of this I want to be a good friend to the people who are good friends to me 💛

Specific, Measurable, Achievable, Relevant, Time Bound
Now time to break it down into a small SMART goal that is achievable.

SPECIFIC- When I go for my after dinner walk I will leave my phone at home.

MEASURABLE- I will do this 4 times a week. I know that on weekends and the odd weeknight I am not always at home for dinner, but I am typically home at least 4 nights a week. I will put a check mark on my smart goals sheet every time I walk without my phone.

ACHIEVABLE- I am attaching this to a habit I already have, which is my regular after dinner walk (*this technique is known as habit stacking).

RELEVANT- this is relevant to my why because I always walk with either my husband, my kids or a friend after dinner. I do not go alone, so my action aligns with my value (*my why), which is keeping good relationships. I will be more present on my walks with those who I care about because I won’t have my phone to distract me.

TIME BOUND- I will start this new goal this Sunday and do it for 1 full month/4 weeks and then re-assess (*this reflection part is necessary for change). If it is working well I will make the goal slightly more challenging and continue with it. If I am not meeting my goal I will ask myself if this goal is actually important to me. Maybe it is not, or maybe I did not start with my why (*value) when designing my goal. I will make the changes needed or drop the goal if it is not what I want. I will be kind to myself like I would to a good friend who sometimes succeeds and sometimes needs to make adjustments.