Experts suggest practical alternatives to take a break from being online

By this point most of us are already aware of the adverse impacts of screen addiction on attention spans Numerous studies and articles much like this one have attempted to raise awareness and propose strategies on how to reduce the amount of time we spend on our mobile devices The reality however is that we live in an age where interconnectedness around the clock has become somewhat of an expectation within both personal and professional realms From replying to a romantic interestrsquos WhatsApp texts almost instantaneously so that they donrsquot lose interest to professions that demand you be constantly online to not miss the latest marketing trend or miss out on careermaking opportunities mdash the insidiously invasive nature of the digital era is hard to escape Or is itWalking barefoot on grass is an essential activity for mindfulnessIn a recent social media post entrepreneur Nikhil Kamath once again highlighted how screen time takes up as much as 40 per cent of our waking hours contributing to a 25 per cent decrease in average attention span over two decades He went on to declare the last Sunday of every month should be a nodevice day as a means of reclaiming some of the control our generation has handed over to our screens But how effective are strategies such as these Is it a case of too little too late We spoke to two experts in a bid to find outPause and effectldquoOur addiction to our phones and other devices is rooted in a combination of several factors the dopamine rush from notifications the fear of missing out FOMO the need for social connection and the desire for instant gratification and constant stimulationrdquo says coach Farzana Suri She adds that while imagining a day without devices might seem utopian mdash our lives revolve around phones for work news knowledge entertainment and even navigation mdash we can take steps to be more mindful and reduce our dependency To this end she proposes the concept of minidetoxes which you can build up into longerterm habits Her advice is echoed by corporate trainer Rhea Punjabi who also suggests a fivepronged strategy named PAUSE to better manage your mini detoxesYour dining table should be a devicefree zonegtgt Plan devicefree periods ldquoSchedule specific times each day or week to disconnect from your digital devices such as an hour before bedtime and during meals You can also determine specific activities or routines you want to keep devicefree such as mealtimes bedtime routines or family time To make this most effective set reminders or alarms to signal the start and end of your devicefree timesrdquo says PunjabiEngage in offline activities like playing boardgamesgtgt Activity substitutes ldquoReplace digital activities with engaging offline activities such as reading books exploring new places meeting friends cooking gardening or exercising Engage in offline activities that you enjoy or want to try like puzzles boardgames arts and crafts or learning a new skillrdquo says Punjabi Suri recommends identifying triggers and replacing them with better options ldquoAs we do with food healthier substitutions can make reduced screen time a more sustainable way of life Identify those parts of the day when you reach for your phone and pick an activity you can substitute the screen time withrdquo she saysgtgt Unplugged zones While Punjabi suggests creating devicefree zones in your home or office like the dining area or bedroom Suri suggests ensuring that your phone charging stations are not near your bed or couch This simple step will compel you to take a break from your phone every now and thenItrsquos not ideal to keep devices near your sleeping area REPRESENTATION PICSgtgt Solitude and stillness Itrsquos important to set aside regular periods of solitude even if itrsquos just 15 to 30 minutes a day says Punjabi You can use this time to journal meditate or simply be present with your thoughts and emotionsgtgt Engage with nature Take walks and observe your surroundings without the urge to take photographs says Suri ldquoWalking barefoot on natural surfaces like grass soil or sand is an essential grounding activity that helps with mindfulness Try to spend time immersed in natural environments by taking up activities such as hiking and camping or visiting a park or beachrdquo adds PunjabiRhea PunjabiSuri also suggests a few simple hacks that can help with focus and reduce your screen time ldquoUnless yoursquore in a critical profession like healthcare keep your phone on silent and check it every one to two hours to avoid distractions You can disable notifications to minimise interruptions or pin only those messages that are important so that you only focus on them and not on the myriad others that are competing for your attentionrdquo she suggests Suri also advises being more intentional about your screen time by rewarding yourself with 30minute intervals of ldquodumbscrollingrdquo every two or three hours This she says helps to ensure that you donrsquot keep reaching for your phone throughout the day Using apps such as Screen Time or Digital Wellbeing to monitor your screen time and set daily limits help you to check and correct your scrolling habitsFarzana SuriSlow and steadyWhen you first begin your digital detox period prepare yourself for potential withdrawal symptoms like restlessness or boredom and have coping strategies ready says Punjabi She suggests establishing a lsquodigital sundownrsquo routine by powering down all electronic devices at least one or two hours before bedtime and replacing your screen time with calming activities like reading taking a bath or gentle stretches With many devices intentionally programmed to be addictive and stimulating using the grayscale mode on your devices can help to make them less alluring To make your detoxes more effective and to avoid missing out on important communications inform your colleagues clients and friends about your detox intervals As your detoxes progress make it a habit to evaluate your performance celebrate milestones and adjust goalsTo this end you can even maintain a physical journal to track your digital habits express your feelings and map out your progress ldquoMinimise your screen time spilling over into your workday by creating a daily schedule that has designated working hours and breaks Use time management techniques such as Pomodoro see box to optimise your schedulingrdquo she adds Finally to keep yourself from falling off the bus it helps to partner with a friend or family member who also wants to reduce device use This way you can keep each other accountable and share your progressWhat is the Pomodoro effectAn effective time management technique that looks at focused work sessions where frequent short breaks are used to promote sustained concentration and stave off mental fatigueLog on to todoistcom for detailed understanding of this technique