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How to get rid of Internet addiction? 2 days without gadgets

Do you also think that too much of your life depends on gadgets? For those who feel sorry for the hours presented to a smartphone or laptop, and not to close people, Daniel Seeberg came up with the “Digital Diet” - and tried it on himself. The steps he described in detail help to reconsider the role of digital devices in life and get rid of Internet addiction. Start, as with many other diets, it is recommended to detoxify.

At the detoxification stage we face the following goals:

  1. determine the amount of technology in your life;
  2. evaluate their impact on communication, multitasking and self-esteem;
  3. Imagine your life without technology, completely abandoning them for a short period of time;
  4. quickly find alternatives;
  5. to communicate with friends and relatives.

Detoxification, step 1: box with gadgets

First, put your digital devices and temptations in a box. Yes, in a real box. You can use the shoe box or, if you have a lot of gadgets, the top drawer of the dresser. You need to fold everything - a cell phone, a BlackBerry, a laptop, a portable video game. Put it, I'll wait. If you cannot transfer any of them, such as a video game console or a desktop computer, turn it off and put on a garbage bag or something like that.

Now take a look at them. What do you feel? I think you have mixed feelings. Which of these devices take up most of your time and energy? For now, physically and mentally separate yourself from your gadgets. Leave them in the box, and we will proceed to the next step.

When to start and who to warn
Perhaps the most important thing at this stage is to consider how and when you will begin to implement the plan. You would not begin a liquid diet before a family picnic. So do not try to start this project in the middle of a busy work week. It is better to start at the weekend, since detoxification takes only a couple of days.
And please do not go on a digital diet alone. On the contrary, tell your friends and relatives about your decision to change your life. Create an alert that you are not at work and you will not be surfing the Internet for the next couple of days (let them think that you left for a rest if you want).
And write the explanation on the answering machine. Of course, some will giggle when you say you have conceived, but I can almost guarantee that at some point:
a) they will be curious how this works;
b) they admit that they themselves are abusing technologies;
c) ask how it is done.

Detoxification, step 2: write in notebook

It's time to buy some low-tech tools - buy yourself a durable paper notebook. As soon as you turn it on (that is, you open it), for the next couple of days it will turn into your laptop and personal journal, necessary to ease pent-up irritation.

Let yourself explore the analog side of your life. Within 10 minutes before bedtime or in the morning pour out the soul, not filtering the words and do not hesitate. Pay attention to what you see, without digital stimuli.

Ask yourself:

How do you personally communicate with your loved ones?

How would you describe your attitude to technology?

You mention multitasking in your resume, but hate the very thought of it?

Does it bother you that you lose touch with others by sitting on a digital diet?

Write down the answer to at least one of these questions at the end of your first evening on a diet.

Before you turn everything off: music
Before turning off all devices at the very beginning of the first day, give yourself the opportunity to tune. Find your favorite playlist on the player and for half an hour just listen to the music. Do not respond to letters, listen to music, do not add people as friends on Facebook, listen to music and definitely don’t type messages, listen to music.
Take this opportunity, let it fill your soul, listen to the words, feel the rhythm. Use music for motivation and inspiration. Use it to relax and not think about anything concrete.
You can return to this music at any time during the diet. The point is that you concentrate on yourself and not look for impressions on the side.

Detoxification step 3: change password

It is time to passwords. I know that this is also a difficult stage. Usually I do not urge anyone to share passwords (this is completely unacceptable for bank or credit cards). But choose a person to whom you trust, and ask him to temporarily change your passwords on social networks, so that you do not have the temptation. Consider this a little rest from the constant desire to be aware of the affairs of strangers to you.

Not forever, you can even temporarily deactivate your account, as I did, to better understand the place of social networks in your life. Do not be afraid - your avatar will remain in place, even if you are not online. Companies like Facebook, MySpace and LinkedIn are not interested in deleting you and your personal data.

And the television?
During detox you can watch television and listen to the radio. Of course, you should not spend all the time on the couch, but if you digress by reviewing your favorite movie, there will be no harm.
Usually we watch TV, sitting comfortably on the couch or hugging a loved one. We are distracted from the "beep-beep" and can relieve tension. This is not an excellent alternative to walking, warming up or running a snake, but this is not the same as gadgets and websites.
Yes, there are web services that are tied to television, but mind you are not cheating. Let's consider television only terrestrial and cable channels.

Detoxification, step 4: call - you can

Since you put off your gadgets and saw them all together, now you are allowed to take a cell phone out of the box. You can use it during the detoxification stage, but only for calls and voicemail. Disable data transfer. And no SMS.

As for e-mail, you can check it once in the evening, but not more often. Resist the temptation. Tune in to the fact that you are now in receive only mode.

Detoxification, step 5: how to survive breaking

In the next couple of days, I think you will be surprised how well the world is doing without your constant presence on the Web. People will go about their business, the family will not fall apart, the weather you can determine, looking out the window, and not looking at the corresponding icon in the smartphone.

This is important for setting boundaries. You will be amazed how much stronger you will feel, without adjusting to the whims of others. Let them adjust. Will not die.

However, from a physical point of view, coping with detoxification can be more difficult. Studies have shown that people who have ceased to use technology have a sense of disorientation, headaches and anxiety. You deprive the brain of a regular stimulus and can feel it on a physiological level.

This is completely normal. And no one is going to punish you. The idea is for you to realize in a new way what role the technologies play in your life and how your life is permeated by them. Read the book instead of turning on the laptop. Lie down to take a nap. Warm up. Talk to someone looking in their eyes.

No one offers you to do this for more than a couple of days, but I assure you that these two days will give you a lot of new thoughts, as you overestimate the role of technology in your life and can better understand why they are present in it, and the wires will not bother you

To cope with these feelings, go back to your journal and write down why you are trying to use technology. Are you lonely? You do not want to be alone with your own thoughts and anxieties? Are you bored? Force yourself to look inside when it becomes especially difficult for you, and think about how technology dependence affects your daily routine (for example, what you do first of all when you wake up in the morning).

Nature can help you too. To go out for a walk or watch people for a bit is a great way to rest your head. I know that it sounds sentimental, but if you look at the clouds or trees, it will help you open your mind and shake off the obsessive echo of the digital world. Take deep breaths and do not panic. Try to enjoy these moments.

Watch the video: A year offline, what I have learned. Paul Miller. TEDxEutropolis (November 2019).