What have you gained from being online? It might be friends, education, or even serenity. Take some time and really think about it… Now think about what you’ve lost from being online. You may not even realize what has been missed, and I promise it *is* a bigger deal than you think. But everyone does it.
I’m going to challenge you to read this entire article without clicking off for any notifications, to check your phone, or due to boredom. Just read. I will try to make it as interesting as I can because I know it’s a hard habit to break, but we can’t always take the easy way out. Our attention span is so short that we can’t even get through a five-minute read without Subway Surfers playing in the background for stimulation. How awful is that?
To preface, I am not one to judge anyone on their screen time, habits such as doomscrolling, or online presence. Technology has been so integrated into our lives that we feel as though we cannot live without it, and that’s not our fault as individuals. The problem with our society is not only that we’re all addicted to screens, but it’s that addiction has become so normalized, and it negatively impacts our mental and physical health. The hard truth is that nothing is made to benefit you; apps and games are designed to keep us addicted for profit. All we are to them is consumers. It’s not our fault.
Being “chronically online” is a term you may have heard before which refers to people who spend such a great deal of time on the internet or on their phones so often that their lives and personalities tend to revolve around that online presence. Taylor Swift drama, anyone? People are missing out on feelings and experiences that don’t reward us, such as boredom; limiting the creativity of our minds from daydreaming, processing, and perceiving things for ourselves because of our unlimited access to entertainment. And don’t even get me started on AI…
If you feel as though being online isn’t beneficial to your goals in life or you’re trying to become less chronically online, I have some tips, tricks, and advice that may invoke change or realization of bad habits! Physical presence is more rewarding than anything, as you feel more connected with what’s around you and you’re more aware of your presence and impact on the world. Everyone should try to practice being more physically present, and recognition is the first step to breaking bad habits!
Tips and tricks!
If you are looking to start straying away from always needing to be on your phone (or near your phone), here are some tricks I have tried that usually work for me:
- Leave your phone. I mean it. When you get up to make your food in the morning, leave your phone on your bed! It’s an easy start to feeling more connected to what’s around you. I understand many people don’t feel as if they can leave their house without their phone for safety reasons, and I get it; I’m human too! So, leaving your phone somewhere when it isn’t necessary or even productive to have it on you or by you will make your routine feel so much more personal. If you really want a challenge, try leaving your phone at home when with friends! They have their phones, of course, and the habit of splitting your attention between your phone and friends will become so much clearer and obvious. You may not even miss your phone… You won’t know until you try!
- Listen to music. Doing any task without your phone can be like driving without music; it’s not needed, and definitely not an enjoyable experience. Play some of your favorite music and just listen -or sing along- while going about your day!
- Don’t eat distracted. Let’s face it. You taste the food you’re eating when scrolling on Tik Tok or Reels, but do you actually enjoy or remember the taste? My “Roman Empire” that fortunately got me to stop watching TV shows while enjoying breakfast, lunch, and dinner was eating my favorite food (chicken tikka masala), and once I finished it all, I realized I forgot to even taste and enjoy my food. That was one of the lowest points in my life. All jokes aside, now, even if it’s only when eating chicken tikka masala, I take time to appreciate the flavors and savor every bite, because we eat enjoyable food for a reason, so we may as well enjoy it.
Why you should consider changing your habits
If you’re not really into being disconnected from your phone (hopefully you are because you did click onto this article), I would love to serenade you with some reasons to contemplate change.
You need to touch grass. If you’re not familiar with that phrase, it basically means connect with nature. Please do. You’re given everything that can possibly bring you joy in nature, but you’re choosing to be on a tiny computer. Days you spend behind a screen are days you can’t get back. From personal experience during the dark days of the pandemic, I found that days had gone by so fast, but I regretted being on my phone for most of the day due to those days being so unproductive. It’s the worst feeling ever. Go outside with your dog, look for anything that makes you happy (squirrels, flowers, views, etc.), and just look around. Actually touch grass. When’s the last time you went outside without anything separating your feet from the ground? We are losing our connection between us and nature, and it’s not just because of technology. Change is in the air; go breathe it in.
It will help your relationship. Have you noticed times when you are talking to someone and they’re half-listening while on their phone? It’s one of my biggest pet peeves. I can’t stand it. Noticing this means you have probably also noticed when you’re the only person not on their phone in a group. It’s such a surreal feeling that changes your perspective on things. Although you may remember times you’ve realized these habits, I strongly believe you don’t remember a time when you did this to someone or with a group, so why would they?
We all know the love languages: physical touch, gift giving, words of affirmation, quality time, and acts of service. Notice how none of these can be given online? Texting doesn’t include tone, so no, words of affirmation wouldn’t count. Stop making excuses. Physical touch is the most common, and notice the first word… Physical! I’m not just talking about a significant other, I’m talking about friends, family, and even your relationship with your pets. I am guilty of ignoring my dog, not as much cats, because they don’t really care, and when I come home, he’s so excited to see me because he had been home all alone, and his favorite person was finally home. I can’t count the number of times I had walked away from him because I was distracted by something on my phone. Nobody should ever have to experience that, not even our pets. I’ve probably missed some of the best moments in my life because of my phone, and I encourage you to learn from my mistakes if not your own!
Days won’t go by as fast. If you’re bored, I can bet that you just spend it on your phone or online instead of really trying to see people, things, or be outside. No excuses. It’s just easier that way. Wake up early, stay off the internet, and do something productive (cleaning, homework, etc.)! Finding anything that you can productively spend your time doing will make days feel slower and more intimate. The day is for yourself, not your phone. That disgusting feeling when you’re groggy after spending the whole day on your phone isn’t worth “not being bored”, because it makes your brain and body feel as if you slept all day.
Your turn!
I don’t know what else to say to convince you to change, and I’m not even sure if anything else I write can do anything more for you than allowing you to recognize bad patterns. As my doctor once told me, “Only you can stop your bad habits.” There’s only so much someone else can do until it’s in your hands. Funny thing about that quote, though, I was trying to stop an anxious habit, and that’s all he told me. Big shoutout to him, it didn’t work! Don’t let that knock you down, though; you made it this far! I found what works for me using his so-called “motivating words”, so it’s not always too bad. Same for you, do what works for yourself! Remember, replacements and support from others are the most helpful aids to change.
If you got this far, I am beyond proud of you! Keep this resilience, and you can do whatever you put your mind to. Remember, mistakes and cheat days are part of the process, and even if the change isn’t consistent, it’s still a change. This is all to better yourself because, face it, life goes by faster than you realize; you might as well live it! To live is to experience, and being chronically online doesn’t count.