\n<\/p>\n
In the summer of 2014, I participated in the first-ever digital detox retreat, Camp Grounded in Northern California.<\/p>\n
My camp name was Momma Zen. Each morning, I led mindfulness<\/a> practice to ease the adult campers\u2019 edgy tech cravings, guiding them through simple breath work to settle their restless minds.<\/p>\n I had also joined a songwriting \u201cplay-shop.\u201d I\u2019d never written a song, but how hard could it be?<\/p>\n Under a majestic canopy of towering redwoods, I was awkwardly front and center on the roughly hewn wooden stage, moments from belting out my just-written song \u201cDigital Distraction Brings NO Satisfaction.\u201d (Yes, inspired by the Stones\u2019 classic.)<\/p>\n On that last night, everyone was gathered beneath those grand old trees for our closing celebration. Unexpectedly, the young crowd of Silicon Valley techies stamped their feet loudly and cheered wildly.<\/p>\n I mumbled to the musicians, \u201cCan you play some slow funk?\u201d Honestly, I had no idea what that was. Fortunately, they did. Then we all sang together, belting out the words:<\/p>\n Why does life often feel so empty Isolated inside children; families gone astray Selfies, trolling, swiping, scrolling We are living, breathing humans Here in the redwoods, happy just to be That night we celebrated being free from all those notifications, the pinging and buzzing of digital demands. We were simply present. And it was glorious.<\/p>\n You\u2019ve probably felt that pull, too, right?\u2014the urge to check your phone, the compulsion to scroll endlessly, the creeping exhaustion that comes from too many hours in front of a screen. Digital overload is real, and it\u2019s quietly seeping into every corner of our lives.<\/p>\n Here\u2019s some good news: If you are already a meditator, or interested in mindfulness<\/a>, you have a distinct advantage in finding freedom from tech overload.<\/p>\n Dr. Michael Rich is author of The Mediatrician\u2019s Guide<\/em> and a Harvard University pediatrician who directs the Digital Wellness Lab at Boston Children\u2019s Hospital. He has spent years studying the effects of digital media on our well-being (and is a major contributor to my book, Less Screen More Green)<\/em>. Threaded through all of his robust research are two major recommendations.<\/p>\n Digital overload is real, and it\u2019s quietly seeping into every corner of our lives.<\/p>\n<\/blockquote>\n Here\u2019s some good news: If you are already a meditator, or interested in mindfulness, you have a distinct advantage in finding freedom from tech overload<\/a>.<\/p>\n Dr. Rich advises not to fill most of our waking hours with digital media:<\/p>\n \u201cBring back boredom!<\/a> Perhaps the most difficult challenge to overcome in finding healthier alternatives to screens is our cultural aversion to boredom. Locked in our downward gaze, we no longer look at the world around us, or talk to each other. It\u2019s easier to absorb the continuous feed of stimulus on our phones.\u201d<\/em><\/p>\n \u201cFor many of us, our focus on screens has distanced us from the natural world. Albert Einstein said it well: \u2018Look deep, deep into nature, and you will understand everything better.\u2019 Time in nature is often prescribed by physicians aware of the many benefits to human health, and breaking free from tech overload. Research shows that even modest steps to spend more time outdoors can make a difference in our <\/em>media use<\/em><\/a>, and in our <\/em>health<\/em><\/a> and well-being.\u201d<\/em><\/p>\n When we keep these two maxims in mind\u2014more boredom, more greentime\u2014it\u2019s easier to guide our choices as we take steps to bring more balance and sanity to our tech usage<\/a>.<\/p>\n Dr. Rich offers four simple reminders for those moments when the pull of digital consumption feels intense or overwhelming:<\/p>\n Be mindful.<\/strong> Use our powerful digital tools for what they do well and turn them off when they are not the best tool for the activity.<\/p>\n Be balanced.<\/strong> Intentionally balance your screen use and non-screen activities.<\/p>\n Be bored.<\/strong> Shake off the tendency to default to a screen and use the discomfort of nothing to do and the available space in your attentive mind to imagine the new.<\/p>\n Be present.<\/strong> Consciously put down your devices so their near-infinite connectivity with strangers does not undermine our deep and sustaining connectedness with those we love.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n 1. Recognize the Early Warning Cues<\/strong><\/p>\n Just like we recognize hunger or thirst, we can learn to recognize the subtle (or not-so-subtle) signs of tech fatigue:<\/p>\n These are your body\u2019s way of whispering, \u201cHey, I need a break.\u201d Listen.<\/p>\n 2. Try the 20-20-20 Remedy<\/strong><\/p>\n One simple way to protect your eyes and refocus your mind is the 20-20-20 rule<\/strong>:<\/p>\n Every 20 minutes, look at something 20 feet away for 20 seconds.<\/strong><\/p>\n Your eyes will thank you, and so will your nervous system.<\/p>\n 3. Savor the Nature Remedy<\/strong><\/p>\n If you take away nothing else from this article, take this: Less screen, more green.<\/strong><\/p>\n Even if you live in the middle of a bustling city, find ways to step outside.<\/p>\n There\u2019s something about fresh air, the movement of leaves, the simple act of looking at the sky\u2014it resets us in a way that no digital escape ever can.<\/p>\n 4. Create Your Tech-Free Sanctuary<\/strong><\/p>\n Choose one place in your home to be completely screen-free. Maybe it\u2019s your bedroom. Maybe it\u2019s the dinner table. Maybe it\u2019s that cozy corner where you like to read or meditate<\/a>.<\/p>\n Guard this space like a sacred garden, a refuge from the endless digital noise.<\/p>\n This isn\u2019t about guilt. It\u2019s not about demonizing technology or vowing to live like your great-grandparents. It\u2019s about finding balance.<\/p>\n Pick one of these steps and try it today. Just one.<\/p>\n And then, notice. Notice how you feel. Notice if you breathe a little easier. Notice if you see the people around you just a little more clearly.<\/p>\n Notice how you feel. Notice if you breathe a little easier. Notice if you see the people around you just a little more clearly.<\/p>\n<\/blockquote>\n If you do, I\u2019d love to hear about it. Share your experience with us: What\u2019s the hardest part of unplugging for you? What little changes have helped?<\/em> Let\u2019s start the conversation.<\/a><\/p>\n And stay tuned for Part Two, where we\u2019ll explore how to bring mindful tech habits into your workplace. Because if there\u2019s one thing I know for sure, it\u2019s that we can<\/em> find freedom from tech overload. And it begins\u2014always\u2014with awareness.<\/p>\n Excerpted with permission of the author from <\/em>Less Screen More Green: Finding Freedom with The Mindful Tech Plans\u2122 by Kerry Crofton, PhD. Revised and updated second edition (2025).<\/em><\/p>\n<\/p><\/div>\nDigital Distraction Brings \u2026 NO Satisfaction<\/em><\/strong><\/h4>\n
When your digital feed never ends?
Why is the night so long and lonely
When you\u2019ve got five thousand \u201cfriends\u201d?<\/p>\n
All sadly disconnected
Forgotten how to play<\/p>\n
Hey my friends, hear what I say
Endless digital distraction
Brings NO true satisfaction.<\/p>\n
Who long to be seen
Truly connected \u2026 heart to heart
Face to face \u2026 not on a screen!<\/p>\n
Playing like kids again
Joyously screen-free!<\/p>\nThe Lure of Digital Distraction<\/h2>\n
\n
Make Friends With Boredom<\/h3>\n
Balance screentime with more greentime<\/h3>\n
Digital Detox, Made Fun: 4 Steps to Mindful Tech Use<\/h2>\n
4 Practical Techniques for Freedom From Tech Overload<\/h2>\n
\n
\n
Your Invitation to Healthier Tech Habits<\/h2>\n
\n
\n