Digital Overload: Claim Back Your Life by Cassie White

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More Mental Health on Health & Wellbeing Fact Files:

by Cassie W hite For many of us the siren song of social media, email and online gaming is almost impossible to resist. So what steps will help you take charge of your technology?

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W hen Christian Thurston set off on a five-month sailing trip from Brazil to New York, he took the opportunity to 'detox' and break his habit of spending 10 to 12 hours online every day. "I found it hard to sw itch off. Often, I'd start reading a w ork-related blog post, but that could easily bleed over into procrastination." W hile most of us aren't glued to our screens quite as much as Thurston, figures show that on average, Australians spend almost one day every w eek using the internet.

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Before Thurston w ent cold turkey on his devices, he w as running a Facebook community group in addition to his paid job.

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Thurston found his 'w ithdraw als' soon passed and "realised I could limit myself to 30 minutes a w eek on social netw orks and not miss out on much".

"I w anted to know w hat w as happening and make sure things w eren't falling apart. I did have some w ithdraw als; the compulsion w as still there and I still w anted to find out w hat w as happening w ith my friends," he says. Clinical psychologist Les Posen says many of us are so used to instantly finding information, getting new s updates and connecting w ith friends, that w e feel like w e're missing out w hen w e're not online.

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"Ask yourself w hat you think you're missing out on and w hy it's so bad if you do," he suggests. "We need people to challenge the idea that they're leading less of a life if they [aren't constantly connected]. "Many of us are very adaptable and the less often w e use it, the less often w e w ant to use it, but it takes effort and commitment."

Establish boundaries You don't need to jump on a boat and sail around the w orld in order to cut back your technology use (although you can if you w ant to), but you w ill need to set some boundaries. Clinical psychologist Jeroen Decates recommends aiming for one completely screen-free night per w eek. And he says your digital friends, as w ell as real-life friends or family, can help keep you accountable. "If Monday night is your no-screen night and they see you online, then ask them to pull you up on that," he says. W hen you can easily have one device-free night or limit your time w ithout feeling anxious or w orried, you can then curb your use a little further. Decates also recommends using tools, such softw are and phone apps, w hich w ill shut dow n internet brow sing on your devices after a set period of time. Putting physical distance betw een you and your devices can also help, w hich can be as simple as putting your phone, tablet or laptop in a cupboard, draw er or even in a different room. If you're still finding it impossible to resist your phone's siren song of email, social media and online games, Decates suggests going old school and buying a mobile phone that only makes and receives calls. Also, Decates says, it's w orth remembering some of us use the digital w orld to help us fulfill needs that aren't being met in our real life. "It could be that you need to go out and find a local community or sporting group, or even the local pub to meet people, for example."

Plan to unplug

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Chris Paine w orks as a digital journalist and spends at least eight hours a day online, but w hen he's not at w ork he regularly enforces a self-imposed internet ban. "I often take the opportunity to unplug from devices and social media, especially on w eekends and breaks aw ay from w ork," he says. "During these periods I'm so much more relaxed and find it a lot easier to unw ind at night. Plus, I sleep better, get a lot more reading done and spend more time w ith my girlfriend. We're both more spontaneous w hen our heads aren't buried in iPads or phones." During his detox Thurston read about 50 books and spent "quality time" w ith his dad and girlfriend. "W hen I got back on land I immediately w ent on an online binge, but after a w eek or so I remembered how important it is to be mindful and proactive about how I use technology, instead of letting it become a habit."

Do other things But Dr Ben W illiams, senior lecturer in psychological science at Sw inburne University's Faculty of Life and Social Sciences, stresses the importance of not being hard on yourself if you slip up. "In changing your behaviour long-term, rew arding yourself in small w ays for doing something right tends to be more effective than punishing yourself for doing something w rong," he says. "It's about doing simple things to be mindful of how much time you're spending online and to give yourself incentives to spend time doing other things." These days Thurston sets aside one day a w eek w here he doesn't go online. "I go for w alks, spend time face-to-face w ith friends – it's a mini detox. It has given me a better perspective of w hat's important w hen I take that day off and just relax."

Published 13/01/2014

More info Do you need a digital detox? - ABC Health & Wellbeing Is technology making us lonely? - ABC Health & Wellbeing Social media more addictive than tobacco - ABC Science

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Jim M from Sydney :

16 Jan 2014 12:43:55pm

We noticed a real problem w ith our 25-ish relatives at a family Christmas lunch a year ago. After one hour w ithout their gadgets and they w ere all getting edgy. After tw o hours, they w ere tw itching. The instant dessert w as finished, out came their laptops, iPads etc right on the meal-table. So rude - but they don't see that. And I am so sick of dodging people gazing at their mobiles and not looking w here they're going at all. I stand still now and let them w alk into my shoulder. It reminds me of the movie "Idiocracy". All dumbed-dow n online entertainment and no real brains. Reply

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Topsoil Marambanyika :

16 Jan 2014 6:57:36pm

Do something useful, like learn Greek or Russian, or get a harp and learn to play that... Reply

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