SHAECH EDITORIAL DESK
We are living in an era that is being driven by technology, without which our life seems to be incomplete. With the growing utilisation of this technology in both personal and professional life, there seems to be less time to “Just be” without a plethora of stimuli around us. Whether it is computer use at work, smart phone use in our personal life, and the popularity of utilising fitness devices, apps to track food, workouts, and water intake during the day, less time is spent away from this wide use of technology.
In corporate world we check and respond to work emails outside of work hours be it on holidays with family or weekends with friends, due to easy accessibility and convenience of the technology. This ability to multitask and stay connected no matter where we are, is helpful; however it can negatively impact our health, wellness and social wellbeing, if we do not incorporate breaks from this technology dependence. Well keeping this in mind, it is important to consider how our high levels of technology utilisation may impact our wellbeing. More importantly ‘How is our own internal state, and ability to be mindful, impacted by our connection with technology?”
To be mindful means we focus our attention on the present momentnonjudgmentally. By practicing mindfulness, the goal is to cultivate the ability to be present to internal cues (thoughts, feeling, and sensations), external environmental experiences, and our breathing order to stay grounded within specific moment. This skill helps improve health metrics like blood pressure and heart rate, can reduce the stress hormone cortisol, and in time changes our response to stressful situations. As this demonstrates, mindfulness is a skill that we practice and improve upon. But how can we do this when we have app notifications, email pop-ups, and multiple screens open in our phone all at the same time? Even we have the notifications turned off; we might still check our phone just as much.
The more we utilise technology, the more it is essential that we take “mindful breaks” away from technology. As research tells us, high technology utilisation can increase anxiety and depression which negatively impacts our thoughts, feelings, and behaviours. Alternatively, being able to focus our attention to the present moment, without judgement and technological distraction, can become the “meditative reset” that we need to significantly improve our mood and energy levels. We all need breaks from technology stimulation in order to connect to our internal state and personal intensions. If you would like to check your internal state and cultivate mindful breaks from technology, ask yourself following questions:
1. Are you taking time to pay attention to your internal state (energy, mood, stress) throughout the week following high technology use?
2. If yes, how do you notice when you need to detach from technology and reset? What happens in your body and/or mind when this occurs?
3. If not, when and where could you start incorporating this mindful check during your week?
If you are aware of your needs to unplug but struggle to put this into action, here are a few tips on how you might go about taking a “mindful break”. These tips will help you be more successful in unplugging from technology and incorporating mindfulness.
PUT DEVICES AWAY & SILENCE THEM
Place your technology devices out of sight, and make sure all notifications and sounds are turned off. Turn off your computer and go to a room free of devices.
CHOOSE THE RIGHT ENVIRONMENT
Go to a room with the least amount of distractions besides technology. You can go somewhere in nature like a local park or backyard to unplug.
SHIFT ATTENTION TO SENSATIONS
Start by quietly noticing items in your environment in order to shift your attention to the present moment. Look at the colours in your environment; connect to the sounds around you; notice if there are any fragrances present.
BREATHE DEEPLY
Deep breathing is the best way to connect inward and feel more comfortable in stillness. It also helps us to connect and activate our relaxation response. The more you practice this, the easier breathing deep will become.
OPTIMAL
Close your eyes: if you are in an appropriate environment for this, gently close your eye, and connect to a smooth, even breath. Please note that gently closing your eyes is optimal, and you can also keep a soft gaze at a spot in front of you if preferred.
KEEP FOCUSING ON THE BREATH
As the mind wanders or distractions emerge, keep focusing on your breathing pattern. Work to slow down the breath and even both the inhale and exhale. Notice what it feels like both inhale and exhale. Stay present to this experience.
GIVE YOURSELF PERMISSIONTO JUST BE
Give yourself permission to just be in this experience. Give yourself permission to take this mindful break, and perhaps turn it into an affirmation. Stay to yourself as you inhale and exhale, “I am giving myself permission to unplug”. Repeat this to yourself.
SELF-REFLECT
After a dedicated amount of time, allow the breath to return to a natural rhythm, and open your eyes. Take a moment to self-reflect and notice any internal changes to mood, energy, or awareness following the mindful break.
The more you practice these steps, the easier each of them will become. In time, these steps will help bridge the gap between wanting to take breaks from technology and doing so successfully.