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Spring Cleaning, Digital Style - Week 4

This week, we're talking about social media, knowing when you're in too deep, and digital de-toxing. 
Join me for . . . 

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Back in the fall of 2017, I decided I'd had enough of Facebook. It was at the height of the Cambridge Analytica security breach AND . . . I was just sick of what Facebook had become, and what I'd become as a Facebook user. So I deactivated my account and removed the app from my phone. That first day without Facebook? I was itching for a scroll! It was so hard to be without those constant, little dopamine hits! But by day 3? I didn't miss it at all. For a week or two early in the pandemic (pre-Zoom, when any group gatherings were only happening on Facebook) I signed in again. But it was brief. I was in and out of there so fast, I'm sure Mark Zuckerberg's head was spinning. (HA!) After 5 years of not "Facebooking," I've discovered . . . I can easily live without it, and I've deleted my account entirely. (There are two options for "quitting" Facebook: deactivation, which is temporary, and deletion, which is permanent.)

Ever since my experience with Facebook, I've become an advocate for "digital detoxing."

What, exactly, is a digital detox? Well, according to the dictionary, it's "a period of time during which a person refrains from using electronic devices such as smartphones or computers, regarded as an opportunity to reduce stress or focus on social interaction in the physical world."

And why is worth doing a digital detox? According to the Cleveland Clinic, doing a digital detox is a great way to find out if technology is holding you back from living your best life. The results of unplugging can be far reaching, from being more productive at work to deepening your relationships with family and friends. Benefits of taking a technology timeout include: sharper focus, less stress, better social interactions, and more control of your time. A study recently published in The Journal of Social and Clinical Psychology suggests that we should limit our social media use to no more than 30 minutes a day -- which reduces stress and depression, and results in a significant improvement in well-being.

I did a major, 30-day digital detox several years ago, after reading Cal Newport's book Digital Minimalism. I made some big changes to my digital life - and most of them have stuck. I got rid of all news apps on my phone, for example (they're still gone). I turned off all notifications on my phone (and it's still set that way). I started tracking my device-usage (humbling, I tell ya.) I set up rules for myself for when and how I can use Instagram, which is the only social media platform I use now (only after 3:00 pm; only one post per week), and I made sure to place the IG icon on the 4th screen on my phone, and I buried it in a folder to make it even harder to mindlessly click in (it's harder, but still accessible; just sayin). I fall off the wagon now and again (especially when there are highly stressful situations going on in the world), but I've made great progress in coming up with a reasonable digital life for myself.

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(This is the far "western outpost" on my phone . . . the 4th screen . . . where you can see IG buried deep within a folder. I have to go looking for it whenever I want to access it.)

How do you know if you NEED a digital detox? There are many (many) articles out there about "signals" that indicate we are ripe for a break from social media (and our phones). Here are some of the recurring "themes":

  1. You spend more time than you intended to on a site/your phone. 
  2. You feel guilt/dissatisfaction afterward.
  3. You can't stop comparing/you're motivated by FOMO (fear of missing out). 
  4. You pick up your phone and start scrolling without realizing it.
  5. You experience urges to "check"/you freak out if you can't check your timeline.
  6. You spend a LOT of time scrolling, yet you never seem to have enough time in your day.
  7. You can't enjoy whatever you're doing without posting about it first.
  8. It’s the first thing you check in the morning and the last thing you check at night.

I knew it was time to do a digital detox myself . . . because I was disgusted with how much time I was spending scrolling without purpose. I knew I needed to break that habit. I was ready for more focus -- and less wasted time.

If you ARE ready to do a digital detox, I recommend Cal Newport's book, Digital Minimalism. If you don't want to read a whole book on the topic, a simple Google search on "how digital detox" will bring you a huge number of strategies to try.

And if you're ready to ditch any of your social media accounts, this article from Popular Science explains just how to shut down your accounts on Facebook, Twitter, TikTok, Instagram, or Snapchat.

You may not want to do a full-blown digital detox, but you can still be more mindful about how you use social media -- and your phone. Four quick and easy things to do to get started:

  1. Track your usage. Get yourself a baseline reading, and then see how you do over time. 
  2. Schedule a specific time for looking at social media. (This worked really well for me. I don't allow myself to look at Instagram until after 3:00 pm. It's amazing how well that silly rule works for me!)
  3. Put a rubber band around your phone. That rubber band will remind you - every time you pick up your phone - to think about what you want to do with it.
  4. Swap out your lock screen. Choose something motivational that will remind you to use your device carefully.

When I wanted to break my habit of playing Animal Crossings every day (a year and a half ago now), I put this simple note on my Nintendo Switch . . . 

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It worked. I haven't played since putting that note on my device! (Because, yes. I do have something better to do with my time. Thanksforthereminder.) There is nothing wrong with playing games on any of your devices (I am not anti-game, and Animal Crossings got me through some dark days early in the pandemic). I was just spending too much time with that particular game -- and NOT doing things that I actually wanted to be doing. Thus, that visual reminder.

In a similar vein, I thought about doing away with my Instagram account once I successfully weaned myself from Facebook. But, instead, I set up boundaries for myself on Instagram. I mentioned earlier that I set up "rules" about when I could use it and what/when I could post. I also carefully curated the accounts I follow on Instagram (friends, artists, sew-ers/stitchers, dancers, a few poets, knitters) so I am inspired when I do pick it up and use it (but not until after 3 pm!). I have culled the people who tend to raise my stress-levels, and created a little "inspirational bubble" for myself. It works for me!

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I hope this information was helpful for you -- and that you're thinking about how to clean up your digital habits.

If you have any questions about doing a digital detox, or if you have any tips/tricks/advice about your own digital detox, be sure to shout out in the comments!

See you next Thursday . . . when we wrap up our digital spring cleaning.

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Other Posts In This Series:

Spring Cleaning, Digital Style - Week 3 -- Using a Password Manager

Spring Cleaning, Digital Style - Week 2 -- How to do a digital de-clutter and clean up your digital footprint

Spring Cleaning, Digital Style - Week 1 -- How to clean your computer, digital devices, and screens

 

 

 

 

 

Comments

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Bonny

I feel pretty good about my social media use. I deleted facebook a couple of years ago and it's easier for me if I just don't start something new (tiktok, snapchat, etc.) I still use facebook messenger occasionally and Discord since my kids communicate with me that way. But I'm happy with my use of IG, GR, and knitting blogs. Confession: I do still play AC occasionally. You are going to have so many weeds if you ever play again! :-)

Carole

I definitely spend less time on Facebook than I used to but it's necessary for me to have an account, both for my job and my elected official position. There is plenty that's not great about Facebook but it's also a useful tool when we control it and don't let it control us. I created a Snapchat account when the pandemic started so that I could see pictures of Jackie. I enjoy seeing pretty pictures on Instagram. And TikTok is not only great fun but I have learned A LOT by following some accounts - political analysts, BIPOC creators, and more. I think the key is recognizing if time on social media is preventing you from doing things you'd rather be doing and if you're okay with having these platforms as part of your life and how much time you spend on them then there's no reason to feel guilty about it. It's the old you-do-you adage.

kat

These are such great suggestions ( and I really loved Cal's book... so many great take aways that are easy to implement)

I have a FB account, but rarely visit. (the only things that get me there are groups - it was one, but I have enjoyed the inspiration that the Sketchbook Revival group has provided) I am a "stressed" IG scroller... so I go in spurts. And, like you, I have a very curated list.

I am not on other social media things (aside from Twitter, but I have a very well curated list I follow... they bring very good things to my day - or at least that is what I tell myself) I don't think they offer any value. My biggest time suck reclamation was cutting the Ravelry cord. My knitting life is much better without its influence.

And AC... well, I really enjoy the moments I spend there... so if that is a "vice" that I keep on my list, I am okay with that.

Vera

I use social media very, very little compared to others. I've never been on Twitter or TicToc or Snap Chat. I do have a Facebook account, but have not posted in years. It's the one place I can see pics of great nephews and nieces, but I don't look daily. I do look at IG - usually while dinner is cooking. I look, but I do not post and I do not comment (usually - because I'm looking on my phone and I hate trying to type comments on my phone with fat fingers - lol). But I've gotten some great inspiration from some IG accounts, so that is good. I also pretty much stay off the computer after 5 p.m. unless I'm waiting for something to come in work-wise. My evenings are spent reading, knitting or stitching...and occasionally watching something on TV with Fletch...but that's rare too. I probably watch less TV than anyone! LOL

Dee

I definitely need to limit how much I use the computer and phone. If I'm on in the evenings, I have a very difficult time falling/staying asleep.

I do my thing in the morning and then a quick browse in the early evening and then everything gets turned off until the next day.

I do have to leave my phone on because Steve is a first responder and I need to be available if he needed to call, but I leave it on a shelf in the kitchen so it is not tempting to scroll when I inevitably wake up at 3 AM.

Sarah

I haven't logged on to Facebook in years, probably, and really need to pull the trigger on deleting my account. I think Facebook is evil, and frankly the only reason I haven't done it yet is because it's the only way I'm connected to some people. But there are other ways I can get in touch with them, so thank you for what may be just the kick in the pants I need to finally do it!

sustainablemum

Like Bonny I am happy with my social media use. I am on FB and have my blog and that is it. I only use Ravelry to look for patterns and to occasionally post my own knitting, I have never got into the other sides of it. I use FB to keep up with what is going on in home educating circles in my area, it is the easiest way for us to organise things. I have four friends who rarely post and all of whom I know IRL. I also use FB for buying and selling things as it is cheaper than eBay to do it there.

I am a late smartphone adopter and only got one about five months before COVID hit our shores. I have one and half pages of screens and don't use it for surfing the net as I find the screen too small. Podcasts and music account for about 80% of my phone use each week, the rest is reading messages on WhatsApp and Telegram and my weekly shop using the app from the supermarket. I don't touch my phone after 9pm for anything, it gets left on my desk overnight.

I use my laptop a lot more including for work. I don't feel my usage is that high even then, but I agree it is a good idea to keep track of these things and be ever mindful of your usage and what you are doing online.

Chloe

The founder of Facebook was a KID when he created Facebook. Kids, especially brilliant kids, are not always wise (Erin excluded, of course - she has wise parents). I worked in a college computer department back in the ‘60’s, yes 60s. (No particular computer interest, just that’s where the job was.). Nice people. A span of ages (including a gray-haired supervisor). One eager, fresh-faced 19-year-old programmer enthusiastically confided to me how much fun it was to “hack” people’s computers. He wasn’t interested in the content just the process. Still, it was chilling to me. Like dynamite in the hands of a baby. I was just old enough to be aware of the reverberations. So when Facebook was founded I was very wary and did not partake. I think Facebook’s founder has grown up - at least a bit. But we have all been part of his learning curve.

kmkat

I am currently weeding out the list of 'Grammers I follow because they were making me spend too much time scrolling to "catch up". (Don't worry, though, most of the knitters will stay.)

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