We can’t begin to look at changes without an accurate assessment of where we are today. When it comes to how much time we spend on our devices I imagine a lot of us would be surprised at just how much time we spend heads down and scrolling.

STEP 1: Enable your devices screentime app

Apple:

Go to Settings > Screen Time.

Tap Turn On Screen Time.

Tap Continue.

Select This is My [device] or This is My Child's [device].

Andriod:

Go to Settings > Digital Wellbeing and parental controls.

It should be enabled by default

STEP 2: Use your device as usual for 1 week.

STEP 3: Write down what apps, etc. took away the most of your time and if that time was required (i.e. for work) or for distraction.

Now sit with this data, it doesn’t lie, are you surprised? How do you feel about how this time was spent? What else could you have been doing with this time?

Now that you have a clear, factual picture of how much time your device use is taking and have spent time sitting with that reality, it’s time to look at how we can regain the unproductive, un-present time back and replace it with activities that bring us closer to our goals. I’m not saying this needs to be completely eliminated, just brought to a level that is not detracting from the more important areas of our lives. Personally, self-discipline is a challenge for me, I need my hand forced so I’m going to recommend steps that really hold ME accountable and advise doing the same:

STEP 1: Determine what apps are contributing to the most unproductive and un-present time. Use Screentime/Digital Wellbeing apps to set limits on how much time per day those apps can be used.

STEP 2: Determine what present and productive activity will utilize this newfound time.

This can be anything from playing with your children, reading, doing pushups, absolutely ANYTHING that brings you towards your family and personal goals. Here’s an example as one of my areas of development is regaining fitness: Each time I reach into my pocket to grab my phone for no reason other than habit, I do 5 pushups.

STEP 3: Execute for 1 week and review the progress you’ve made.

How do you feel? Were you more present and engaged with those around you? How is your energy level? What would you change?

STEP 4: REPEAT this step for another week - making any adjustments you feel are needed based on your reflection

Now that you have several weeks of reducing unproductive screentime and replacing it with activities that bring you more into presence, what else could you apply this technique to? Watching TV, gaming, anything really that takes you away from being present with your family, friends, goals, and living life fully!