I can’t go anywhere without my phone “or” I feel anxious when I can’t check email “are some common phrases that we hear from our friends.
It is not surprising that research shows that the excessive use of technology decreases our mental and physical health, damages our relationships and more.
If we don’t want to leave the network, how can we build better habits around technology, preserving its benefits and minimizing negative effects? These are some research-supported strategies that we can implement at work and at home to avoid mobile addition.
Use judgment before using the “On Copy” and “Reply to All” options
Group emails, while useful for team collaboration, are an increasingly problematic work distraction.
After the second or third “Reply to all”, when most messages could be addressed to just one or two people, instead of all, these chains start to look oppressive, adding strange content to our inboxes that have themselves are overflowing.
Before someone sends an email you should think carefully about who to add, making sure to include only the relevant team members. It is important to avoid “replying to everyone” unless the comments are really useful for all members of the group. The more emails are sent, the more they will be received.
Calibrate response time expectations
Before, people worked from 9:00 to 17:00; when they were finished, they could disconnect from work. Today, typical working days are extended and colleagues expect that even at home we will be able to be attentive.
When they send us emails or text messages, regardless of the moment, they expect an immediate response. To avoid this situation, the strategy of several multinational companies such as Volkswagen and Deutsche Telekom can be used, which have a policy from 7:00 am to 7:00 pm, where messages can, of course, be sent at any time, but no one must respond before 07:00. or after 7 pm.
Take regular, regenerative breaks
The human brain is not designed to work for hours and hours. We work best when we take breaks.
For example, in a study of more than 12,000 white-collar employees, those who left work every 90 minutes reported 30% greater concentration, 50% more ability to think creatively and 46% more health compared to colleagues who they did not take breaks or only took one during the working day. But looking at a smartphone or surfing the Internet does not count as rest.
In reality, regenerative breaks involve exercise, conversation or reflection. This means going out for a breath, talking to someone (about something other than work) or taking a few minutes of conscious meditation. Ten minutes is sufficient, although longer breaks offer even more benefits.
Recover time with friends and family
We need to stop allowing technology to interfere with our most important interpersonal interactions. But it is difficult to ignore the phone when it is in front of us, with news alerts and text messages constantly appearing.
To avoid addiction, we can define areas where, in an effort to facilitate a better and more meaningful conversation with friends and family, personal devices are simply not allowed. Examples include the dining room, the living room or television, the car or restaurants.
Keep technology out of the room
As the day begins to get dark, the brain starts releasing melatonin, the accumulation of which eventually helps you sleep. But according to an investigation by the National Sleep Foundation and the Mayo Clinic – the blue light from smart phones, tablets or laptops slows down this process and also releases cortisol, which makes the brain more alert.
The result is an increasingly restless sleep, which interrupts the rejuvenation that must happen at night and reduces mental sensitivity. The solution is simple: don’t take the devices to bed.
These five tactics, which you can implement on your own or encourage your team to accept them, are simple ways to ensure that these ubiquitous devices are less harmful.
