Ghost in the Shell Maybe you’ve heard of “phantom vibration.” It’s when you think that you feel your phone vibrate with a new message or notification but, when you pull it out, there’s nothing there. It’s one manifestation of “phantom phone signals” (PPS), which are basically low-key hallucinations. Phantom vibration is pretty innocuous but, if you take a second to think about it, it’s also a little worrisome. It suggests that even when we’re not consciously thinking about our phones, our subconscious is on alert, looking for a reason to pull our phones out in search of a little dopamine hit. The article, “Phantom phone signals and other hallucinatory-like experiences: investigation of similarities and differences” in Psychiatry Research Volume 319 references previous research stating that as many as nine in 10 people (89%) have experienced PPS in some form. Little Dopamine Machines Smartphones are little dopamine machines; they push our buttons as much as we push theirs. Scrolling through social feeds and checking for messages, updates or notifications from any of the hundreds of apps we have installed is a conditioned response. What we’re really looking for is that little reward in the form of a shot of the feel-good hormone. Sometimes we get it, and that’s what keeps us coming back. There’s no arguing that our smartphones, tablets and/or laptops are useful. They help us keep in touch with friends and family, we get news, weather and other helpful updates. We can do our banking, pay our bills, shop online, order groceries or food for delivery and so much more. This isn’t a technophobic screed. But it’s worth considering our relationship with our personal tech and taking a more mindful approach as opposed to operating on autopilot. That’s the “why” for considering a digital detox. Let’s talk about “how.” Don’t Let Your Phone Push Your Buttons Do you need a digital detox? Or maybe we’re getting ahead of ourselves. What is a digital detox? It really just means taking the power back in our relationship with our smartphones and tablets; being intentional about how we use our devices to remind them (and ourselves) of who’s boss. CSA Online by Andrew Moore-Crispin Going Cold Turkey Going offline for a day, a few days, a week or longer might feel unrealistic, but taking a meaningful break is helpful in putting tech in perspective. Changing routine is a great way to break a habit. So, a vacation can be a good opportunity to disconnect. This would mean not sharing vacation updates on social. This can be challenging though, because our phones are also our cameras, they help with navigation, finding a place to go for dinner and so much more. Setting Limits The problem isn’t technology, the problem – at least as I see it – is when we use our tech mindlessly; when we whip our phones out to fill the gap in every micro-moment of inactivity. Deciding how and maybe when we use our phones can help. For example, you might choose to only use your phone for specific activities, or choose to switch off at a certain time each day, or limit social media use to certain hours. Going Grey Something I’ve experimented with is turning my phone screen to black-andwhite. I’ve found that when my phone’s screen is monochrome, it immediately becomes less alluring. When I’ve experimented with this idea, I’d still find myself reaching for my phone habitually for a while. But when I unlock it and see a greyscale home screen with monochromatic app shortcuts, I’m instantly reminded that I’m trying to change my relationship with my phone. Going grey works for me because I can still do everything that I need to do; banking, ordering, navigating, checking my email, calendar, Asana, Slack or any number of other work apps. I don’t lose access to my smartphone as a tool. However, Instagram, Imgur, mindless games and other distractions lose their appeal when it’s all shades of grey. One thing to note is that any photos which you take while your phone is in greyscale will still be in full colour… you just won’t see them that way while your phone is in greyscale. 42 | www.snowbirds.org
RkJQdWJsaXNoZXIy MzMzNzMx