Ever spend more time on social media than you intended? Or surf the web instead of getting to the book you hoped to read?
Today’s technologies rarely leave our fingertips, so we need strategies for disengaging. In a recent interview with Nir Eyal, bestselling author of Hooked, he shares simple actions we can take:
1. Adjust notification settings. Don’t let apps call for your attention whenever they want. Adjust your notifications, app by app, to manage your alerts.
2. Nest addictive apps. Make it more difficult to get to the apps you love by nesting them inside other apps. If it takes more time to get to them, you may access them less often.
3. Install an outlet timer. Plug your Internet router and your devices into an outlet timer. Then set it for a time at night when you want to unplug and go to bed.
4. Bundle temptations. Do you find yourself saying you’ll just take 5 minutes to read one article only to pick your head up 30 minutes and 20 articles later? Send your articles to apps like Pocket where you can read – or listen to – them later, maybe while you’re exercising.
5. Watch When It’s Over. The tricky thing about serialized TV shows is that you don’t know when they’ll end. Priorities fall by the wayside when the next episode is released. If you can hold off watching until the series is over, you can plan when you’ll watch. It’ll be on your terms.
For more on how to get unhooked from habit-forming tech, listen to my interview with Nir Eyal. If you like what you hear, please subscribe to the podcast, rate and review the show. Thanks for your support!