Episode 357

Embracing Mindful Tech Use

Published on: 30th January, 2024

Primary Topic: Embracing Mindful Technology Use

- Identifying the Reasons for Device Use

- Information seeking

- Connection

- Habitual behavior

- Setting Specific Times for Tech Usage

- Establishing designated times for different types of tech

- Implementing tech-free periods, e.g., no phones at dinner or turning off notifications in the evening

- Digital Detox

- Disconnecting from digital devices

- Embracing tech-free mornings or days

- Designating non-digital activity hours

- Maintaining a Healthy Tech Relationship

- Utilizing tech in ways that enhance rather than dominate life

- Paying attention to emotional impacts of tech

- Recognizing the psychological effects of screen time on brain chemistry and mental well-being

- Setting Boundaries with Work and Technology

- Creating digital office hours

- Establishing a physical workspace to differentiate professional and personal life

- Tech and Social Relationships

- Evaluating the impact of tech on social interactions

- Maintaining meaningful face-to-face relationships

- Incorporating Mindfulness into Daily Routine

- Utilizing meditation and mindfulness practices

- Developing a balanced relationship with technology to improve overall well-being

Janice Chaka [:

Hello, and welcome to The Traveling introvert. Today, I want to talk about technology. Screens. All the screens. I've realized over the past few My screen usage has increased, and I am currently in the process of working on On reducing that, yes, I, need screens to work and to do my job, but the amount of time I spend on Screens when I'm not working or even so sort of a blurred lines thing is something that I'm being far more cognizant of. So I want to talk about embracing mindful technology use because the digital world is inescapable right now, and balancing your relationship with technology It's more critical now than ever. It's more than just about cutting back on screen time, which I've talked about, but it involves understanding and managing your digital habits as well so that your mental well-being is good while still doing what what needs to be done. So, of course, The is reducing screen time, and your journey to mindful tech usage starts there.

Janice Chaka [:

1st, you must figure out why you're reaching for your devices. Is it for information? Is it for connection? Or is it just out of habit? So Think about starting to set specific times of the day for different types of tech that you use in your daily routines. It could be a no phones at dinner or turning off notifications in the evening. It can start small, but start to be more mindful about what you're doing with your tech and why. And then there's the digital detox. And you should really consider this, because this is vital step in your journey. And this means connecting disconnecting from all digital devices so you can reconnect with yourself and your surroundings or The humans that you are with. Try a tech free morning, and then stretch that out to a tech free day.

Janice Chaka [:

Maybe even a like, free weekend, or designate certain hours for nondigital activities. And trust me, your eyes will thank you. You might feel a range of emotions Actions from relief to anxiety as you relearn to enjoy life without the constant buzz of technology, but starting somewhere is really, Really important. And sometimes it's just easier when you're not close to technology or you're not close to your computer. So maybe you're going away for weekend, maybe only have your phone and don't bring your laptop. Think about ways to doing it like that. Then there's maintaining a healthy tech relationship. Cultivating a healthy The relationship with tech is essential for your mental health.

Janice Chaka [:

And so this doesn't mean that you have to avoid digital devices entirely because, to be fair, that's almost impossible, but instead, use them in ways that enhance but not dominate your life. Pay attention to how tech impacts your emotions. If social media makes you feel down, maybe it's time to curate where you feed better or reassess your habits. And then there is the psychology of digital consumption. Understand the psychological impact of your screen time. Excessive digital Interaction can affect your brain chemistry, altering attention spans and emotional well-being. Recognize the habit forming nature of technology and social media, like TikTok and like Instagram and like a lot of others. Recognize that it is habit forming and its effect on your mental health, and do what you can to mitigate that.

Janice Chaka [:

Also set boundaries with work and technology. And I know I talk about boundaries a lot, but it's really, really important. Setting clear boundaries is Crucial in an era when work follows you home or you work for yourself. Defining your digital office hours and creating a physical workspace To separate professional and personal life is really interesting because this distinction helps your brain to maintain a balance and a difference in this time. And then there's tech and social relationships. How is tech reshaping your social interactions. While it connects you with others, is it also it is also essential to maintain meaningful face to face relationships. And thinking about the apps you have.

Janice Chaka [:

How many apps do you have on your phone? What do you use them for? How often do you use them for? Use these tools as your allies in mindful or tech usage from tracking your digital habits to setting limits. They can remind you to take breaks and keep your digital consumption in check. Incorporating Mindfulness into your daily routine will help you combat digital overload, whether it's through meditation or simply being more aware of your tech use. Mindfulness will help you develop a balanced relationship with technology, which will overall make your well-being better. Thank you for listening. This is Janice at The career introvert, helping you build your brand and get hired. Have a great rest of your week

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About the Podcast

The Traveling Introvert
A bite-sized podcast about traveling while running a business and being an introvert.
Not knowing what introversion was until my 30s, I feel that I wasted some of my early years by not really understanding myself. An inspiration for my business is that I want to help others understand themselves better, earlier on in their careers and their lives. Introversion is a very misunderstood area – introverts can suffer mentally and physically because people typecast them or act negatively towards them. It’s not nice to be trapped in a little box. When you label somebody, they tend to act like that label, which stops people from achieving their true potential. I don’t let being an introvert define me, I let it guide me.
If you are looking for some career coaching or just want to reach out
contact me at janice@thecareerintrovert.com