Unplug Video Upgrade

Increasing our awareness of how we use technology is key to succeeding in adopting healthier behaviors. Not only are we more likely to change our habits, but we are also more likely to change our life by being in control of our screen time. 

Our relationship with technology doesn’t have to be non-existent, but we have to find a balance and reduce screen time. Don’t let all your energy and time go to waste on browsing social media and entering a rabbit hole after looking at the weather on your phone.

This video guide will give you guidance on how you can regain a life that is fulfilling and experience a reality that is more rewarding than the digital world.

Topics covered:

  • 3 Steps To Disconnect From The Digital World And Enhance Your Life
  • 5 Signs That the Digital World Is Controlling Your Life
  • 5 Signs That You Are Ready to Break Up With Your Phone
  • 5 Things You Can Do to Be More Present
  • How to Break Up With Social Media and Reconnect With Your Life
  • How to Develop a Healthy Relationship With Your Device
  • The Science Behind Your Device and Instant Gratification
  • The Secret Ingredient to Improve Your Attention
  • Top 3 Ways to Change Your Relationship With Social Media
  • Top 3 Ways to Disconnect and Improve Your Sleep

 

Video Titles

01 – 3 Steps To Disconnect From The Digital World And Enhance Your Life

02 – 5 Signs That the Digital World Is Controlling Your Life

03 – 5 Signs That You Are Ready to Break Up With Your Phone

04 – 5 Things You Can Do to Be More Present

05 – How to Break Up With Social Media and Reconnect With Your Life

06 – How to Develop a Healthy Relationship With Your Device

07 – The Science Behind Your Device and Instant Gratification

08 – The Secret Ingredient to Improve Your Attention

09 – Top 3 Ways to Change Your Relationship With Social Media

10 – Top 3 Ways to Disconnect and Improve Your Sleep

 

Unplug

We live a digitalized life. Over 80% of the population owns a mobile device, and 57% of them have more than one type of device. 

We waste about 3 hours a week just picking up our phone, which is around 215 times a day.

This omnipresence of technology begs the question, how can we escape an addiction to the digital world?

What you need is to switch where you spend your energy.

With some help, you can find new ways to spend your time and energy that is bringing more fulfillment in your life.

You can break the cycle of dependence toward screen time and reconnect with your life.

Our relationship with technology doesn’t have to be non-existent, but we have to find a balance and reduce screen time. Don’t let all your energy and time go to waste on browsing social media and entering a rabbit hole after looking at the weather on your phone.

Here are what you will learn in this guide:

  • The research behind the impact of technology and why you should reduce your screen time;
  • How you can benefit from adopting new behaviors and reconnect with your life;
  • Why you need to select non-digital activities to better your life;
  • How to refocus your mind to gain more attention;
  • How to adopt successful habits and become more aware of your behaviors;
  • How to create a life that is fulfilling and happy while reducing your screen time;
  • How to spend less time in the digital world and implement a new routine in 21 days;
  • 7 ways to improve your sleep and maintain it throughout the night;
  • 19 habits that might be a sign that your relationship with technology is toxic;
  • 5 rules to improve your attention and increase your ability to live in the present moment;
  • Successful techniques to reduce your screen time and gain more energy;
  • How you can practice emotional awareness and balance your feelings;
  • Customized activities that will help you apply the changes right away and start improving your relationship with technology while reconnecting with yourself;
  • Practical ways to unplug in your daily activities;
  • 4 techniques to be more comfortable with solitude and how it can enrich your life;
  • Over 50 additional resources that will deepen your knowledge and help you embrace the real world;

The 5-Minute Guide to Reconnect With Your Life 

– SPECIAL REPORT –

It is becoming very challenging to put the phone down. Not only are most people working in front of a screen all day, but most do it at home too. Several people go home after work and sit in front of the TV and browse their phone.

We live a digitalized life. Over 80% of the population owns a mobile device, and 57% of them have more than one type of device. Not only are our electronic devices connected to the internet, but it is also in our car, the fridge, our watch, our games, and even our home. This omnipresence of technology begs the question, how can we free ourselves from an addiction to the digital world?

Here’s a short survey that will give you an idea of your relationship with technology. While this is not a scientific survey, it gives you an idea of your relationship with the digital world.

 

  YES NO I DON’T KNOW
Do you sleep with your phone next to your bed?
Do you look at social media an hour or less before bed?
Is it hard for you to sit in silence (ex: on your commute or in a car)?
Do you eat most of your meals in front of a screen?
Do you use your phone as an alarm?
Do you check social media while you are at work?
Do you usually check your phone as soon as there is a notification?
Do you turn on the TV when you come home from work?
Do you have a smartwatch?
Would you say that your daily screen time is more than 5 hours a day?
Is looking at your phone an automatic behavior that you don’t always do consciously?
Do you have a hard time falling asleep or staying asleep?
Do you have difficulty with your attention or concentration?
Do you check your phone or browse social media when you drive?
Do you sometimes feel like your phone vibrate, and yet there are no notifications?
Do you feel anxious if you forget your phone or don’t have access to it for a while?
Does it irritate you when people tell you that you are not listening or paying attention to them while they speak to you?
Would you consider your electronic devices as your most valuable belongings, something you could not live without?
TOTALS      
  YES NO I DON’T KNOW

 

Now calculate the totals, what do you notice?

Mostly NO: Great, that means that you have found a spot in your life where you use devices and, they don’t use you and admittedly don’t govern your life.

Mostly YES: This is a sign it’s time to break up with your smart devices. Your life seems to be influenced a lot by your screen time; you might be losing a lot of time and energy on devices that don’t fulfill you. Besides, if you said “yes” to almost all the questions, you are likely an artist at escaping reality. It might be time for you to take control of your life. It won’t be easy to unplug, but with determination and patience, you will get there!

Mostly I DON’T KNOW: This is not necessarily a good thing. You might be in denial and unable to be aware of your behavior. This guide will help you be more conscious of your habits and how you can live a more fulfilling life.

The following steps are essential to help you make a change in your lifestyle so that you can adopt a healthier relationship with electronic devices and reconnect with your life.

Step 1: Identifying a Motivation

When we want to make a change in our life, we need to identify a reason to help us sustain the change. The best ideas are the ones that are close to our hearts as opposed to imposed by others. You can identify your motivations by finding answers to the following question: Why do I want to disconnect from the digital world? Write down all the reasons that come to mind. Make sure that you feel connected to personal reasons such as “to have more energy and time with people I love,” as opposed to extrinsic motivations like “because my partner or friends said so.”

Step 2: Being Ready to Change

Once you’ve listed your motivations, ask yourself: On a scale of 1 to 10 (1 being not really and 10 being absolutely), how motivated am I to disconnect from the digital world? If your score is under 5, it might not be the right time for you. You have an opportunity to reconsider your motivation and also the timing. A rating above 6 is more likely going to lead you to success.

Step 3: Identifying Actions

The last step is dedicated to actions. Make a list of all the things you could do to help you reduce your time in the digital world. Here are a few examples:

 

  • Put physical distance between you and the digital world. Get rid of the TV in the bedroom or leave your phone in the kitchen when sleeping.
  • Assign offline time during the day, like during dinner or two hours after waking up.
  • Turn off notifications on the phone.
  • When not at work, limit your screen time to two hours per day.
  • Assign days when you spend time with people you enjoy being around.

 

The key to success is to identify ways that are realistic and practical for you. It doesn’t have to be an all or nothing approach. Slowly reducing your time in front of a screen, will allow you to get more comfortable with reality.

Practice Mindfulness

Mindfulness doesn’t have to be a complex meditation practice. It can be a simple exercise of taking a moment to connect with your breath by taking three deep breaths. Mindfulness is the act of observing our experience in the present moment. Using the five senses is a great way to practice mindfulness. Observe what you smell, see, hear, feel, or taste. This practice will bring you to the present moment.

Do One Thing at a Time

Our society tends to encourage multitasking. On the other hand, it has created individuals who have a hard time being present. If you are spending time with a friend, be present, listen, and interact with the individual. Turn off your notifications on your phone and keep eye contact with the person who is interacting with you.

Train Your Mind

It is possible to train your mind to focus on the present. You can do so by recognizing when you are thinking of the past or the future. Choose a day or an hour when you will observe your thoughts. During that time, catch yourself when you are having thoughts that are not in the present moment. Like when you think of something that happened in your past or hoping for the future. Once you catch yourself, take three deep breaths to bring your attention back to the present moment.

Enjoy Your Meals

Many people have learned to eat in front of the screen. Unplugging while you eat, allow you to be present and enjoy the food that you eat. After every bite, force yourself to place your utensils on the table, and taste your delicious food. Observe the texture, the taste, and be mindful of every bite you take.

Create a Schedule

It is proven that a routine will trick your body into falling asleep at a specific time. Try to observe yourself, is there a time when you are tired? If so, make sure you go to bed before that time. Create a routine that allows you to complete everything before that time and go to bed. You can also set an alarm that will tell you that it’s time to prepare yourself for bedtime. That way, you are less likely going to forget what time it is and be more successful at implementing a routine.

Have a Bedtime Ritual

When you go to bed, instead of scrolling down posts on social media, take 15 minutes to acknowledge what you are grateful for in the present moment. List all the things that at this moment you are thankful for. Whether it is the comfort of the bed you sleep in, the beautiful day you had, or the roof you have above your head. Being grateful is a fantastic way to appreciate the present moment.

Exercise

Exercises like yoga or running can be a great way to practice being in the present moment. Research shows that when you exercise, you are more likely to increase the control of your mind. Exercising is also connected with increased attention in school and academic scores.

Meditate

Meditation is practicing awareness. Many people believe that they have to stop thinking when they meditate. Yet, meditation is not about stopping yourself from doing something; it is more about observing what is happening within you and around you. A simple way to meditate is to sit down and focus on a sound in the room. That sound can be a fan or a refrigerator. When you catch yourself drifting from that focus, bring your awareness back to the sound. You can do that for 15 minutes at a time daily. The goal is to observe yourself drifting and go back to the task.

Read

Reading is a great way to increase your ability to focus and pay attention to one task at a time. If you are reading on your mobile device, make sure to turn off all notifications so that you are not distracted during your reading. A great time to read is before bed, as it allows you to disconnect from the digital world and also calm your mind before going to sleep. It is preferable to use a book, which doesn’t stimulate the brain as a screen would. Your local library likely has excellent books for you!

Write in a Journal

Journaling is another activity that can be done before bed and is a great way to focus your thoughts on one thing. Nowadays, there are useful journals that encourage thinking, or you can go simple and get a notebook and write your day in it or make it a grateful journal.

Make a List

How many times have you found yourself distracted from work because you had a sudden question in your head that lead you to browse Google for 15 minutes? It is so easy to be distracted when you give energy to every thought you have. Instead of acting on every idea, make a list. Keep a pen and paper close and when you have a thought like, what is a good recipe for chicken or what is the weather tomorrow, write it down. The list will be an excellent way to put your thoughts down without distracting you for too long. When you need a pause from work, look at your list.

Increasing our awareness of how we use technology is key to succeeding in adopting healthier behaviors. Not only are we more likely to change our habits, but we are also more likely to change our life by being in control of our screen time.

TOP RECOMMENDED GUIDE:

 Unplug: How To Spend Less Time In The Digital World and More Time In The Real World

Find Out The Exact Steps And Techniques!

Course Curriculum

Unplug 00:00:00
Health Tip – Unplug 00:00:00
Certificate of Participation (free)
Course Unplug – Mobile Addiction 00:00:00

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