“Every form of addiction is bad,
no matter whether the narcotic be alcohol or morphine
or idealism.”
Information addiction is becoming more and more common. Some of people find it very challenging not to compulsively check their email, update their Facebook status, and similar actions. People are spending more and more time online and it can come with a few negative consequences. It is amazingly easy to find a large part of your day (or evening) slipping away because of these activities.
If you can answer “yes” to these questions, it may be time to address your issue:
- Do you check your email, the news, Facebook, or any other social marketing site first thing in the morning and the last thing before you head to bed?
- Are you constantly texting or surfing on your phone throughout the day?
- Do you ever choose to play around online instead of going out with your friends and family?
- Do you regularly post, tweet, or text while you are spending time with others?
- Do you feel a real need to get back online if you have been away for more than an hour?
- Would it really bother you to unplug for 24 hours?
If you would like to change your attachment to the digital world, today is the day!
Here are some strategies to get you started:
1. Evaluate yourself. Really take a look at what’s going on. What type of distraction are you most attached to? What time of day do you feel the greatest urge to connect digitally? Monitor your behavior. For a few of days actually keep a written record of your digital behavior. Keep track of how many times you check your email, tweet, text, and check certain websites.
You can’t tell if you’re making progress if you don’t know your starting point.
2. Learn to pause. Addictive behaviors don’t have a lot of thought behind them. They are almost automatic. When you feel compelled to engage in your addictive pattern, simply stop for a moment and ask yourself, “Why do I want to do this?” Even if you decide to go ahead and indulge in the behavior, at least you’re making an attempt to break free of the knee-jerk response.
3. Take regular breaks. Every hour, take a 10-minute break and get away from the activity. Find something else to do. Go for a walk, do a couple of push-ups, clean your desk, make a phone call, or do some other activity. When your break is over, see how much longer you can go without reconnecting. Keep track of the time.
4. Schedule your Internet time. Try setting a schedule and stick to it. It is very easy to get sucked down the proverbial rabbit hole online. You start out looking for something or reading a post, and the next thing you know you have clicked two more links away from where you started.
Make a schedule of the things that you wish to accomplish online. If you are just goofing off and not trying to accomplish anything, fine. Admit that to yourself.
My friend Becky Robinson cuts her online time into 12-minute chunks. You can read more about it here, What You Can Do in 12 Minutes .
5. Make a list every morning. Every morning have a list of important things to be accomplished within the next 24 hour period. I actually make my lists the night before. Promise yourself that you will complete at least one of the tasks before you jump online.
6. Schedule non-internet time. Have things scheduled that preclude getting online. Read a book. Go to a movie or meet a friend for dinner. Play with your kids at the park. Leave your digital device in the car or turn it completely off. I know a few of your passed out at that last suggestion.
Start slowly and track your progress over time. As long as you are making regular, consistent progress, you are moving in the right direction. Don’t be too hard on yourself, but expect to be uncomfortable for a while as you begin developing a new pattern of behavior.
The Internet and all the related stuff that goes along with it can be very seductive. It is a quick and easy way to entertain yourself. If it becomes a troublesome issue for you, then it is well past time to do something about it! Unplug for a bit and you can discover more joy in your “real” life.
Thoughts?
photo credit: http://www.flickr.com/photos/theeponymousone/3008734547/sizes/z/in/photostream/
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