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Very few people can say that they have a healthy relationship with technology. Though you try to convince yourself that technology doesn’t rule your life, the truth is that it plays a huge part in your daily routines. From checking your phone when you first wake up to late nights on your laptop, it’s rare to get a moment away from technology. In fact, most people spend nearly 2 hours on social media every day. That’s the same as spending over 5 years of your lifetime scrolling through Instagram.


Understand why you want to make a change

Before you can have a healthier relationship with technology, it’s important to know your reason for doing so. Is it because you keep comparing yourself to others? You feel like you’re not present with your loved ones? You can’t stay focused on work? Once you’ve identified your reasons for wanting a healthier relationship with technology, it’s a lot easier to change some of your habits,

Keep your phone on do not disturb mode

Whether you’re spending time with others or simply trying to have a productive day, putting your phone on do not disturb mode is one of the best ways to avoid getting distracted. Also, try turning off banner and badge notifications. It may feel alienating to not see notifications right away, but most of them aren’t time sensitive and don’t need to be dealt with right away.

Stay away from your phone when you’re with friends and family

Sometimes we use technology as a way to fill silence instead of embracing the quiet or adding to the conversation. But it’s really important to show that you’re present when you’re with other people. Hide your phone in another room or leave it in your bag instead of having it with you at all times. That way, you’re less likely to pick it up whenever you encounter a silent moment.

Delete apps from your phone on the weekend

A lot of people delete social media apps from their phone on the weekend as a way to be more present and in the moment. Not only does this remove any temptation to quickly check social media, but it also means that you’re forced to make contact with your friends beyond social media to see what they’re up to. You could also try having a technology-free day on a Saturday or Sunday to completely stay off the radar.

Default to keeping your phone out of sight

It’s so tempting to check in with what’s going on when your phone is right in front of you. Instead, try keeping your phone out of plain sight. You could also just put it in another room. This also works well when you’re hanging out with friends or family because you’re less tempted to pick up your phone mid-conversation.

Set a timer for scrolling

Sometimes you just want to catch up and see what’s going on with your friends on Instagram and Facebook. There’s nothing wrong with that, except for when an hour goes by and you realise you’re deep in the Instagram explore page. Try creating a time limit for yourself instead (like 10-15 minutes), set a timer on your phone, and scroll away to your heart’s desire until the timer goes off.

By Damilola Faustino

Read also: WhatsApp Introduces Message Forwarding Limits To Fight Misinformation

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