Embracing a Healthier Digital Relationship

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In today’s fast-paced world, it’s easy to get caught up in the constant barrage of notifications, updates, and endless scrolling. While social media and smartphones can be beneficial, they can also feel overwhelming, contributing to stress, anxiety, and a lack of focus. If you’ve been feeling the weight of digital overload, you’re not alone. Here are practical steps you can take to reduce social media and phone use, inspired by my journey toward a healthier digital relationship.

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Identifying the Problem

Before diving into solutions, it’s important to recognize the signs that you might need to reduce your screen time:

• Constant Distraction: Finding it hard to focus on tasks without checking your phone.
• Increased Stress and Anxiety: Feeling overwhelmed by constant notifications and updates.
• Disrupted Sleep Patterns: Difficulty falling asleep or poor sleep quality due to late-night screen time.
• Reduced Face-to-Face Interactions: Spending less quality time with loved ones.

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For me, the idea of embracing a healthier digital relationship started by identifying the problem. It became clear one Friday at 8:30 PM, when instead of spending quality time with my family, I found myself answering a customer’s request. As my business has grown, so have the demands on my time, making it essential to set boundaries for my personal and mental health. I often feel torn between staying present with my family and addressing customer needs, which leads to increased stress and overwhelm. While this wasn’t an issue before, the recent growth of my business has resulted in a significant increase in messages and help requests. Fortunately, Etsy’s customer service guidelines allow for responses within 24 hours. To manage this better, I plan to implement designated hours each day for handling customer inquiries. This approach will enable me to turn off notifications and reduce constant interruptions, helping me stay focused and balanced throughout my day.

Steps to Reduce Social Media and Phone Use

1. Set Clear Goals
   • Define Your Why: Understand why you want to reduce your screen time. It could be to improve mental health, spend more quality time with family, or increase productivity.
   • Set Specific Targets: Decide how much time you want to spend on your phone daily. Use apps like Screen Time (iOS) or Digital Wellbeing (Android) to monitor usage.
2. Utilize Planners and Timers
   • Daily Planning: Use a physical planner or digital calendar to map out your day. Allocate specific times for phone use and stick to it.
   • Set Timers: Use timers to limit your social media sessions. Set a timer for 15-20 minutes, and when it goes off, put your phone away.
3. Create Phone-Free Zones
   • Designate Areas: Choose areas in your home where phones are not allowed, such as the dining table or bedroom.
   • Encourage Family Participation: Get your family involved by establishing phone-free times, like during meals or before bed.
4. Be Mindful of Notifications
   • Turn Off Non-Essential Notifications: Disable notifications for apps that are not crucial. This reduces the temptation to check your phone constantly.
   • Use Do Not Disturb Mode: Schedule “Do Not Disturb” times during your most productive hours or when you need to focus.
5. Engage in Alternative Activities
   • Hobbies and Interests: Rediscover hobbies or pick up new ones that don’t involve screens, such as reading, gardening, or crafting.
   • Outdoor Activities: Spend more time outdoors. Fresh air and nature can significantly improve your mood and well-being.
6. Be Present in the Moment
   • Practice Mindfulness: Engage in mindfulness practices such as meditation or deep breathing exercises to stay present.
   • Quality Time with Loved Ones: Focus on face-to-face interactions. Plan activities with family and friends that encourage bonding without digital distractions.

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My goal for the future is to establish clear boundaries while remaining dedicated to the growth of my business and the well-being of my family and personal life. Here’s how I plan to implement the steps outlined above:

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1. Clarify My Why: I want to be more present for my family and spend less time on my phone. With just over a year left at home with my daughters before they start kindergarten, I want to cherish every moment and fully enjoy our time together. I’ll utilize the Screen Time feature on my phone to ensure I’m not constantly distracted.
2. Effective Planning: I have several physical and digital planners to help keep me organized. I’ll use my Hobonichi Weeks to track activities and schoolwork with my daughters and to keep up with their library challenges. Additionally, I’ll use the Peacefully Productive Planner from Hustle Sanely, both in its physical and digital formats, to stay focused and mindful. Implementing timers will also help me manage my work and household tasks efficiently.
3. Create Phone-Free Zones: I plan to establish phone-free zones during meals, while teaching my daughters, and limit phone calls to reduce distractions. This will help me stay present during important family moments.
4. Manage Notifications: I already have many app notifications turned off, but I’ll adjust the settings for work-related apps like LTK and Etsy to deliver notifications quietly. I’ll also use the Do Not Disturb mode more effectively to minimize interruptions during focused work times. I also plan to set more reminders on my Echo Show to help me reduce the frequency of picking up my phone.
5. Engage in Screen-Free Activities: I intend to allocate more time for reading and crafting, which will help reduce screen time and allow me to engage in activities I enjoy. With summertime here, I want to spend more time outdoors with my daughters. We’ve been creating a fun atmosphere in our backyard, and having a fenced-in yard eases my worries about our dog and children wandering too far. Even in the short time we’ve been at our new house, I feel significantly better about our outdoor activities.
6. Establish a Relaxing Bedtime Routine: Before bed, I listen to pink noise to prepare myself for sleep. This routine has improved my sleep quality, as reflected in my Oura Ring sleep scores.

Overall, my goal is to be more present and enjoy the company of my daughters and husband. I hope to create a more balanced and fulfilling life by setting these boundaries and making mindful choices.

Free Wallpapers to Help You Stay on Track

To help you stay motivated and mindful, here are some free phone wallpapers with inspirational quotes. These wallpapers serve as gentle reminders to be present and limit screen time.

Want to remember this post? Pin your favorite wallpaper to your Pinterest board to save a link to this post!

**Please note that all freebies on my site are FOR PERSONAL USE ONLY and may not be sold. Feel free to share these free wallpapers! When sharing my images on your social media or website please credit me (@ByShelHoltmeyer for social) and link back to this page. Please do not link directly to the image files. Thanks!

I plan to use these wallpapers as gentle reminders of my goals each time I pick up my phone, helping me stay on track and hold myself accountable. Feel free to download these wallpapers and use them as daily reminders to prioritize mindfulness and presence in your life.

How I’ll Continue Embracing a Healthier Digital Relationship

Reducing social media and phone use is not about completely disconnecting but about finding a balance that works for you. By setting clear goals, creating phone-free zones, and engaging in alternative activities, you can create a healthier digital relationship. Embrace these steps to improve your mental well-being, enhance your focus, and foster stronger relationships with your loved ones. Start your journey today and take control of your screen time for a more fulfilling life.

I’ll keep you updated on how I’m staying on track and holding myself accountable. I’ll be tracking my screen time in my Hobonichi Weeks planner, and you can look forward to a post in the coming weeks here and on Instagram. I’ll share how I’ve adapted my Hobonichi planner to track the various goals my family and I are working towards.

For more updates on topics like self-care, motherhood, and family, check out the mom life balance section of our website.