Issue #1

Digital Detox Report

Hi, Reader

It's been about two weeks since I started my digital detox journey using nothing more than a pocket notebook. In case you haven't seen the video, you can check it out here.

The objective is simple: Carry a pocket notebook everywhere you carry your phone. When you feel the urge to reach for your phone and start scrolling, grab your notebook instead.

The goal is to reduce unnecessary "doom scrolling" and do something more productive. The notebook also serves as a great observation tool to see when and where we are reaching for our devices.

There are a few times when using your phone instead of the notebook is okay:

• Checking bank accounts.
• Checking social media/email: This only counts for my job and my business, not my personal accounts. You might argue that I could do these things on my computer, but sadly, I have to use my phone for some tasks. If that weren't the case, these apps would have already been removed.
• Responding to texts or answering calls.
• Playing music.

My Findings So Far:

1. When waiting for something or someone. * Example: Waiting to pick up my wife from work. I wanted to scroll for those five minutes rather than just sit with my thoughts. This also happens a lot while waiting for files to export or upload while I'm working.
   • The Fix: If possible, keep your phone in another room or at least out of arm's reach. It takes way more effort to go get the phone than it does to simply pick it up.
2. When something loses my attention. * Example: Watching the new season of Fallout. Once a commercial comes on, my instinct is to reach for my phone and scroll until the show comes back.
   • The Fix: Commercial breaks are often around two and a half minutes. There is a lot you can do in that time: bullet journaling, stretching, or tidying up the space around you.
3. When I want to procrastinate. * Example: Putting off something even if it's fun, like practicing karate, reading, or journaling.
   • The Fix: Realize that inspiration and motivation are not always present. Sometimes things just require a little discipline, and that's okay.

What does all this mean?

For me specifically, I have a "trained" attention problem. I believe that years of social media, television, and my environment have been factors, but I also believe there is more to it.

I cannot tell you how many times I went to check a simple message and got lost in a sea of scrolling. More often than not, the reason I picked up my phone in the first place was forgotten. I either never accomplished the task or finally remembered it much later in the day.

I will say that giving up my phone has been a lot easier than when I gave up vaping or soda years ago. That’s not to say I don't enjoy a soda from time to time, but I went from drinking only soda to rarely drinking it.

Continuing On!

I’ll admit, there are days when I fail. There are days when my screen time is disgusting. The important thing, though, is that I keep trying. It takes 30+ days to cement a new habit, which is why I committed to a full month of this.

I plan to continue well beyond the 30 days. Maybe someday I'll be lucky enough to have the ability to get rid of my smartphone entirely.

If you're doing this challenge as well, I want to hear about it! Head over to my YouTube Community and let's discuss it on the latest post!