Distraction is a Drug

When was the last time you completely turned off the noise – no technology, no clocks and no conversation?  This past weekend, I had the opportunity to do just that for 24 hours, joining a group of folks from around the globe in an unplugged virtual retreat.

The rules were simple:

• Attend the opening and closing meetings;

• Cover all clocks;

• Abstain from looking at screens;

• Abstain from speak to other people.

This obviously took a bit of planning, especially communicating and coordinating with family and friends ahead of time.  Since the idea was to experience unstructured time, there was little preparation needed regarding things to do.  I did stock the house with a few food favorites and thankfully had the foresight to order dinner for delivery hours ahead of time, before shutting off my phone.  It was a nice treat since it’s something I rarely do.  And I found a great new Thai restaurant to boot.

I joined the opening meeting at the specified time to see who would be virtually joining me for this adventure.  The facilitator expertly set the stage to enter the quiet space over the course of 90 minutes.  As we concluded, we were instructed to set a timer for 15 minutes before the start of the closing meeting and then put the phone in a place where it couldn’t be seen but the alarm could be heard.

With a click of the “end meeting” button, we all vanished in cyberspace.  And there I was – no phone, computer, tablet, internet, television, podcasts, audiobooks, clocks and no conversation.  Absolute silence…

We’ve been hearing more and more about technology addiction in the news and in the wellness space for quite a while, with reports of upticks since the start of the pandemic, some would even say at an alarming rate.  Technology can be a quick and easy way to soothe or escape uncomfortable feelings, confining circumstances or boredom, as would a drink or a drug.

Much like other addictions, it becomes a problem when it stretches beyond casual usage.  Interference with daily life and well-being is an indicator, as is lying about the amount of time spent engaged with technology.  Digital addiction can begin as procrastination or avoidance of school, work or social obligations, but gets serious when the user can’t moderate or abstain from the activity, resulting in the loss of interest in real life relationships and activities.

Even though the vast majority of us are not in full-blown addiction states, the boundaries we set for ourselves can easily erode over time.  I’m aware that when I don’t have established ground rules for myself, I can get in the habit of frequently checking email or news headlines, which distract me from the task at hand.  Sometimes, this can take me off-track from what I’m trying to accomplish during the day.  Which brings me back to the decision to participate in this virtual no-tech retreat.

What did I do with my time?  I spent some time outdoors in unusually warm temperatures.  I journaled - a lot.  I got out a big pad of newsprint, post-it notes and markers and turned my kitchen cabinets into a giant whiteboard, dropping into an impromptu life brainstorming session.  I enjoyed half of the Thai food in the evening and the rest for lunch the next day.  I’m guessing I slept about 10 hours, the kind of sleep that’s deep and rejuvenating.  On Sunday morning, I read a book that called to me from my bookshelf, sitting in a favorite chair that I’m rarely in.

When the phone alarm sounded, I wasn’t ready to reengage with my devices, but did attend the closing meeting as requested.  Then I closed my laptop and enjoyed a few more hours of non-tech bliss.  Here’s what I experienced:

• A sense of balanced focus, which came with ease;

• Unexpected productivity and increased creativity;

• A deep sense of presence and gratefulness;

• Restorative sleep; and

• No withdrawal symptoms (in fact, quite the opposite).

All in all, this short mental break felt like a long vacation.  And like most vacations, I had the desire to extend it.  I was surprised that I didn’t miss tech for that fairly brief period of time.  And I’m already looking forward to the next time when we’ll gather again in a few months.

The only downside I experienced was moving back into the tech fast lane on Sunday night as I got ready for the upcoming week.  The acceleration into the digital to-do list was more uncomfortable than decelerating the day before.

What I have implemented as a result of this experience is twofold:  No news/email before noon and resisting the urge to multitask, usually listening to something while I’m working.  Those two things will go a long way along with other parameters I’ve already put in place that I’ve found work well for me through some experimentation. 

How might you begin to explore non-tech time without retreating for 24-hours?  Here are some things to consider:

• Establish set timeframes for tech consumption, including email, social media, gaming and television;

• Schedule Do Not Disturb hours on your devices;

• Turn off notifications;

• Keep devices in silent mode;

• Use an alarm clock to begin the day without reaching for your phone;

• Clear your screens by hiding the most addictive apps and removing unused ones; and

• Set a tech bedtime so screen use is minimized before sleep.

Try these little microbreaks and see how these changes impact your mind, body and spirit.  Adjust accordingly to find your healthy balance.  You may find that powering down can help you power-up for the things that matter most.

Technology is not going to go away, which makes finding a way to get a reprieve so important.  Going analog periodically is a powerful wellness practice.  To quote writer Anne Lamott, “Almost everything will work again if you unplug it for a few minutes, including you.”

Journal Reflections:  What’s your relationship with technology?  How does it impact your wellness?  What adjustments might you consider to strengthen this important relationship?