Are you addicted to your devices?

Working from home means that right now we are all sitting in front of multiple devices for several hours a day, constantly connected, always on alert. It’s what we have to do to continue to be productive for our employers, to support our colleagues, and to support our families. All part of the job, right? But when is it too much? Do you find yourself scrolling your phone during your breaks, or having the TV or radio on while you are working? Are you having trouble focusing, is your productivity lacking? Maybe you are having trouble falling asleep, or staying asleep, or experiencing headaches and eye strain.

Yes, we need to be connected right now in this digital world, but there is such a thing as too much. Disconnecting from your workspace and your devices at the end of the day is crucial in giving your mind a chance to rest, digest, and disconnect. It also gives you a needed break away from your work station, which for many of us is less than ergonomic. Remembering to separate ourselves from our work is a struggle at this time, especially with working from home and the expectation of immediate response and action. Below are some of my tried and true methods for limiting device distraction:

Be Aware.

Did you know that the average person in the US spends 5.4 hours on their smartphone per day? That is more than half of your workday! All smartphones have apps or settings that can help you cut down on screen time. Knowing how many times you are opening apps or how many hours you are spending on your phone can be eye-opening. Use the apps to set time limits, sleep modes, and even screen brightness settings to help keep you off your device. Plus, think of all that you can accomplish in those 5.4 hours!

Set your own limits.

No phones after dinner, no tv right before bed, no video games first thing in the morning. This will depend mostly on your lifestyle, but there will be adjustments we can all make. What are yours?

Consider your Breaks.

If you normally scroll social media on breaks, try something else. I personally love to take walks in my garden, I find it boosts my creativity and motivation immensely. Other ways you can break are to go for a walk, water your plants, do a chore, practice self-care, or do some movement. Of course this depends on the length of your break time, but make it individualized. The key point – try not to take breaks about devices!

Turn it Off.

We may think that putting our devices face down is enough, but sometimes it isn’t. imagine this; you’re working on writing a blog, your phone is next to you, and you can see the notifications popping up. Instead of focusing on your work, you are wondering what is happening on your phone. By turning off your device completely, you are shutting off all of that. Once you have done the task at hand, you get the satisfaction of powering up your devices and receiving all of your notifications at once.

Set Work-Life Boundaries.

This is an unprecedented time; we have heard it all before. If you find yourself dragging to your workstation every morning, and leaving it at different times late in the night every day, it may be time to set some boundaries. If you were in the office, you would leave at 5 (depending on your work), and not linger like many of us are tempted to do right now in this digital WFH era. So why is this any different? When you are done your tasks for the day, walk away. If you have the luxury, you can even pack away your work station. Or simply shut down your computer. Setting a time to start working is also hugely helpful. Schedule time for your morning coffee before work, and then get going. You might just notice a huge shift in mindset, productivity, and motivation.

Make A List.

Like, an old fashioned one with pen and paper, ticking off the items as you go. This is my number one tip. Many companies are still adjusting a pivoting to helping their staff work together cohesively, and there are lots of different ways to connect. Email, WhatsApp, Teams, virtual planning software, phone calls, Zoom calls, the list is seemingly endless. When you are feeling overwhelmed with the technology and feel like you need everything for the day in one place, make a to-do list. The satisfaction of ticking off items is also an added bonus.