Life is fast-paced and as such we tend to go at an all-out speed on a daily basis in the pursuit of progress and achievement. As the world evolves and technology becomes faster and increasingly more efficient, our own ability and/or desire to “press pause” becomes muted.
Rarely does a conversation take place face to face; in the age of Facebook, Twitter, Snapchat and texting, anything we want or need to say can be delivered in a matter of seconds and requires very little contemplative effort. We mustn’t overlook or discount the gifts technology has given to us. While the complexity of its nature has increased, technology has gifted the human race with simplicity in the ways in which daily tasks are accomplished: We can now do more in less time, connect with others at a rapid pace and click our way to fast purchases. However, it is also important to remember the significance of unplugging for a period of time.
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Unplugging doesn’t mean giving up all forms of communication or technological tools for days at a time. Let’s be honest – to entirely unplug for days on end is unsustainable and unrealistic. The idea of unplugging is simply that – an idea. It’s a way of stepping away from distractions, noise and the constant demands or inquiries delivered via email and texts.
Unplugging allows individuals time to simply be – be still, find a moment of solitude, pause and reflect. This practice also allows time for contemplating a problem, seeking an answer to a question or simply engaging in a conversation. Unplugging is not necessarily a one-size-fits all practice. We are individuals and what’s important is finding what is tolerable on an individual level. Below are 10 simple ways to pull the plug and reboot the mind.
1. The Mid-day detox
Schedule some time during the day to walk away from your phone, computer or tablet. Whether it’s for 30 minutes or an hour, get up, walk away and leave the devices behind. Allow yourself some time to engage in thoughtful reflection, get some fresh air or sit quietly in a dimly lit room. You may find your nerves calmed and mind relaxed.
2. Create alternatives
This is for the whole family. Consider (and write down) the types of tech-free activities each of you enjoy. For example, board games, puzzles, reading a physical book, playing basketball in the driveway or going to the park. Use some down time each week to do something each one of you enjoys when you have some down time, taking turns each week or weekend. This is a great way to spend quality face-time with your family.
3. Tech-free family meals
Research has long supported the healthy benefits of family meal-time. Set a “no media” rule at the dinner table. The idea of dining together is to do just that – promote connectedness by being together as a family unit and engaging in conversation.
4. Lights out
Create a household rule (or personal rule) that all tech devices be turned off by a certain time in the evenings. Too much engagement with electronic devices (TV’s included) before bedtime can lead to sleepless nights and daytime fatigue.
5. Back to basics
Take a break from the e-reader and enjoy the comfort and familiarity of a physical book. Depending on the age-level of the kids in your family, you could pick an age-appropriate novel and host your own family book club. This will engage you and your family in meaningful conversation and will help support the development of critical thinking skills.
6. Explore
It’s amazing the things we can discover about nature and ourselves by taking some time to explore and appreciate the outdoors. Plan a weekend hike to your favorite spot in the mountains and find solitude in an open space.
7. Culinary arts
Cooking is a fantastic way to connect with your loved ones and teach your children or friends new ways of preparing healthy meals. Include your children in menu planning and have them assist you in the kitchen. For your friends, try a recipe exchange and schedule a day together to prepare the selections. It’s a great way to carve out some girl time.
8. At-home recess
Physical education classes and recess are becoming trends of the past. As these activities disappear from schools, so does your child’s ability to participate in physical activity. Most of the day is spent sitting at a desk and learning the concepts of the lessons. To enhance your child’s motivation, productivity and cognitive abilities, plan some unstructured recess time in the backyard. This will limit their screen time and boost not only their heart rates, but the minds as well.
9. Incentivize
Tech time can be used as an incentive. Set some ground rules – homework first, texting later; read a book for an hour, watch a movie after; eat dinner first, then check Facebook. It’s very similar to the old adage, "work first, play later." This is a positive way to avoid being rule by the technology in our lives.
10. Lead by example
It’s surprising how much of a positive influence we can have on our families and friends just by setting the right example. Take the lead and follow the rules you put in place. You’ll spend more time connected to the things and people that matter than mindlessly scrolling through a newsfeed or status posts.
Without a doubt, technology is a gift and has changed the way we live and work. But, like anything, it requires a balance. The key is to allow technology to serve us, not master us. Technology should enhance life, not eclipse it. So, get outside, take a walk, meditate, read a book or simply sit quietly and enjoy a peaceful, tech-free moment to reconnect to yourself and to those around you.
Erin Nitschke
Erin Nitschke is director of health and human performance at Sheridan College. She can be reached at enitschke@sheridan.edu. Read her blog for the Wellness Council of Sheridan County.
