In the digital age, it’s so easy to be connected online but still feel empty. We are the most info rich generation in history. You can send messages around the world, yet the more we stare at the tiny box in our hands, the heavier we feel. It’s a paradox!
We all talk about unplugging our phones and deleting those apps, but then we get intense FOMO: Fear Of Missing Out. Here are some easy ways to get rid of that fear and attachment, step-by-step.
1. Get a REAL alarm clock
Instead of an alarm in the morning on your phone, get a physical alarm clock. You can find some at your local Goodwill or shop online. I’ve had mine for over six years and I got it at Costco. Try not to make your phone the first thing you see in the morning.
2. Use the fun button
My friend of mine has named airplane mode the “Fun Button”. If you really need to lock in, turning off notifications can free you of checking your phone and then doom scrolling.
3. Make a daily goals list
Before you pick up your phone in the morning, think of one thing you are going to get done today and one thing you don’t want to do today. I say “before you pick up your phone” so that way you are less influenced by others and more influenced by your own unique goals.
4. At night, charge your phone in another room
By putting the phone further from yourself, it is easier to ignore. This gives your brain time to think “Why am I picking up my phone again?” Plus, you won’t wake up at 3 AM when your phone buzzes.
5. Wait two more minutes
Instead of snatching up your phone as soon as a notification comes, wait for the two minute buzzer. Even the simple act of denying instant gratification can make you stronger in the long run.
By putting these tips into action, you can stay connected while also creating space for real presence, real purpose, and real peace. Technology can be a helpful tool, but it can’t replace authentic human connection.
If you or someone you know is feeling overwhelmed, isolated, or facing an unplanned pregnancy, you don’t have to navigate it alone. Birthright offers confidential, compassionate support in person, virtually or by phone- just a text away. Sometimes what we truly need isn’t another notification—it’s a caring voice reminding us that we matter.
