Spend some time with your journal. Reflect on your own relationship with the digital. Write down your thoughts.
How attached are you to your gadgets? How much of the day are they in sight, sound and reach? How often do you check them? How uncomfortable do you feel if you do not have them, or if they go offline?
How do you prefer to communicate, when you have the choice? Face-to-face or remotely? Does it vary, depending on who you need to communicate with, or with what you have to ‘talk’ about? Why do you think you have the preferences that you do? What are the downsides, if any, to those preferences?
How much time do you spend on the internet each day for your entertainment or amusement, or just to pass the time?
How often do you post online? How does it feel when lots of people ‘like’ what you post? How do you feel when nobody does? Where do your ‘mind monkeys’ go with that?
Where in your schedule could you create tech-free times to give yourself some mental downtime?
Where might you create some tech-free spaces? The bedroom, dining table, meetings? Bear in mind that this will only work (only be seen as ‘fair’) if the same rules apply to all. There is no point in denying your kids their tablets at the table if you are busy checking your emails. Similarly, with your team at work.
Write down what you are going to change in the next seven days, then do it.