The evolution of technology has enhanced the efficiency in our daily lives (Maps, Instacart, Amazon Prime) and keeps us more connected (Facetime). However, if not integrated with intention, technology can play a part in anxiety, depression and not being present in our daily lives.
Here are some simple steps I have taken to control technology in my life instead of letting it control me:
*I use Apple devices so these are mac specific
1. Turn off Noise Alerts.
Settings > Notifications > Turn off for each app.
2. Remove Numbers by your email icon.
Mail > Notifications= Off
3. Remove Numbers by your text icon.
Settings > Notifications > Text= off
4 .Remove apps your don’t really “need”. Need = you use them for a purpose verses just to kill time and zombie out.
5. You could remove social media apps from your phone, however, some of these apps are not desktop-friendly. My solution was creating a folder on my phone for these apps and putting it on the last page of my apps so it’s less tempting to scroll without purpose.
6. Shift the colors on your display to the warmer end after dark to help shut your brain down.
Settings > Display & Brightness
1. Remove Noise alerts on email.
Mail > Preferences > General > New message sound= none; uncheck play sounds for other mail actions
2. Remove the Pop up notifications in the right corner.
System Preference > Notifications > Alert Style= None
3. Shift the colors on your display to the warmer end after dark to help shut your brain down.
System Preference > Displays > Night Shift
Other general tips
1. Make sure your phone and computer don’t sleep in the same room with you.
2. Commit to a shut-down time in the evenings where you will “save the rest” of the work and to-do list until tomorrow.
3. Keep your phone in your purse or pocket and not on the table when grabbing coffee, meals, etc with friends and family.
With these simple steps I’ve been able to let go of my desire to return to a landline and utilize technology in a way that enhances, rather than harms, may life.