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How Tech Will Help Your Productivity

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How Tech Will Help Your Productivity

Let’s not beat around the bush. Improving your productivity, using tech or not, takes a lot of hard work and self-discipline.

How many of us can resist responding to a text message? How often do we engage in busy work? And, are we being as active as we should be while working from home?

However, thanks to technology, these are yesterday’s problems. In fact, with tech, you’ll be able to finally become more productive in 2021 and beyond.

Utilize trackers.

People have been tracking their time for centuries. In fact, the oldest record of tracking time for completing work responsibilities was the Code of Hammurabi, dating to about 1754 BC! But I’m referring to more modern time trackers.

As explained previously in another Calendar article, time trackers “shine a light on when you’re most energetic, focused, and motivated.” Furthermore, “they can pinpoint when and where you’re wasting your valuable time.”

These digital tools also run quietly in the background of your computer or phone. “That means they track your time automatically without you even realizing it.” From there, “they analyze the data and make suggestions on where and how to improve,” such as determining when you’re most productive.

While not as ancient as the Code of Hammurabi, time tracking software has been around for years. But, tools like Toggl, RescueTime, Harvest, Timely, Clockify, and Calendar remain invaluable. Considering that your schedule is vastly different from last year, it wouldn’t hurt to utilize time trackers once again.

Already tracked your time? Well, have you tried a fitness tracker?

Whether it’s a FitBit or Apple Watch, fitness bands can help combat the sedentary lifestyle that we’ve been experiencing since COVID-19 struck. In turn, you’ll be healthier, happier, and more energetic. All of which will increase your output.

Get on board with a smart calendar.

As with time trackers, smart calendars aren’t exactly new. I’d even go as far as to say that solutions like Google, Apple, or Microsoft Calendar have become ingrained in your daily life. But have you tried anything beyond the “big three”?

No disrespect to these online calendars. They’re accessible and come loaded with features ranging from finding meeting times to receiving reminders. However, depending on your exact needs, they may not always be the best fit.

For example, if you’ve found that scheduling meetings consume too much of your time, consider Calendar. It uses machine learning to make smart suggestions for future meetings — it can even automatically schedule them for you as well. And, it integrates with your existing calendar, like Apple, Google, and Microsoft, so that you aren’t always bouncing between them.

AI is a new reality.

“Artificial intelligence is real and helping leading-edge companies gain an advantage in the market through improved automation, enhanced decision-making, and improved productivity,” writes Stephen Boals for Accounting Today. “Whether it’s a simple algorithm that enhances reporting, a cloud-based AP automation suite, or an ERP module your accounting department can leverage, AI point solutions are available and built to solve specific business problems.”

In fact, Gartner predicts that by 2024, 69% of routines done by managers will be fully automated. If you don’t want to be left behind, it’s finally time that you improve your workflow automation game. If you need a starting point, Capterra has an extensive list of automation software for you to review.

Declutter your digital workspace (and mind).

As you know, your workspace and environment have a direct influence on your productivity. I mean, it’s near impossible to focus when you have a cluttered desk or noisy background. But, the same is true of your digital workspace.

It may not be on the top of your mind. But, the biggest distractions that you have at work are, in fact, coming from your smartphone notifications and the internet. While you could evaluate and remove time-wasting apps, I’m looking at your social media; you can use the following tools to achieve digital minimalism.

  • Keep your email in check with Sanebox, Unroll.me, and FollowUpThen.
  • For Mac users, there’s Magnet. It keeps your workspace organized by arranging windows into organized tiles. As such, this eliminates switching back and forth between browser tabs and apps.
  • Don’t worry, Chrome users, I’ve got you. Toby is an extension that allows you to organize and manage your browser tabs — you can also share and collaborate with them.
  • Station is another browser extension. It provides a shortcut for all your apps, documents, notes, and messages so that you aren’t switching back and forth.
  • I’m known for jotting down notes. But, all those stickies and notepads can also cause physical clutter. Google Keep solves this problem. You can use it to take photos of whatever you’ve written down, add audio notes, draw, and set reminders.
  • Do you want to reduce screen time and avoid distractions? Apps like Offtime, Freedom, Moment, and FocusMe let you block app notifications and visiting websites at certain times.

Communicate and collaborate with dispersed teams.

Even if you’re a freelancer or solopreneur, you still have to be in-tough with your clients. For businesses, however, working remotely will most likely be the new normal for the foreseeable future. In either case, you need to have the right tools to seamlessly communicate and collaborate.

While Zoom has been the de facto videoconferencing tool, there are others worth considering. These include Microsoft Teams, WebEx, and GoToMeeting. Verizon has also gotten into the game with BlueJeans.

For my money, though, I’m all about Google Meet. It’s much easier to use than Zoom. More importantly, it’s a part of the Google ecosystem. That means I can use one platform for email, scheduling, docs, spreadsheets, notetaking, and there’s even a whiteboard called Jamboard.

Simultaneously, phone and video calls, texts, emails, and Slack messages can be overwhelming. That’s when collaboration tools like Slab, Eloops, Bluescape, and Figma come in handy. You can interact with team members, create and share content, brainstorm, track projects, or host team-building activities virtually.

Stay focused and on track.

Have you ever been zoned in on a task only to have a thought interrupt your flow? It could be to return a phone call, make a dentist appointment, or pursue a business idea. As opposed to stopping in your tracks, just let Alexa or Google Home know. Using your voice, you can create reminders, add events to your calendar, or generate to-dos.

Besides smart devices and home assistants, apps like Forest, Brain.FM, Serene, Noisli, and Focus@Will can keep you focused and motivated. And, if stress or anxiety has gotten the best of you– Calm, Headspace, and Rain, Rain was designed for meditation and relaxation.

Make the shift to 5G.

For roughly the last year, telcos has been updating their infrastructure to 5G to deliver faster internet speeds. More recently, both Google and iPhone have unveiled 5G phones. But, what exactly is 5G and how can you make the shift?

“It’s not simply another ‘G,’ as it has been in previous generations,” explains Amol Phadke, global network practice lead at Accenture. “It has the potential to completely disrupt the way we work and live.”

“The speed of the connection will bring the biggest change by far,” says Carsten Schaefer, founder and CEO at crowdy.ai. “Given how amazingly fast the Internet connection is, it will make work much more efficient.” That may make downloading files faster, but there are additional benefits. For example, this technology can detect malfunctions before they occur, which will reduce downtime.

Moreover, 5G will improve remote work. For instance, it will drastically improve videoconferences. It can also speed up real-time collaboration or provide VR training and mentorship.

However, to tap into the potential of 5G, you need to make sure that your phone and carrier support it. It’s a little foggy right now. The Galaxy S 20 5G, the iPhone 12, and the Pixel 4a 5G are described as 5G.

As for coverage, Verizon, AT&T, and T-Mobile all provide maps on where 5G is available. Not all of them are straightforward. But, you can expect more coverage as 2021 rolls on.

Schedule telehealth appointments.

When you aren’t feeling 100%, either mentally pr physically, your productivity stifles. But, the link between health and productivity hasn’t exactly been a secret. What has changed, though, is how more accessible healthcare has become in response to COVID-19.

To limit potential exposure and address mental health concerns like isolation, virtual care visits have skyrocketed. For example, in the first week of March 2020, there was a 154% increase in telehealth visits. Forrester Research anticipates that in early 2021, U.S. virtual care visits will almost reach a billion.

Specifically, Forrester expects one-third of virtual care visits to be for mental health. In fact, this will account for 31% of all virtual care visits this year.

With telehealth literally at your fingertips, there’s no excuse to schedule anything from a checkup with your physician to weekly sessions with a mental health professional. When you do, you’ll be healthier, happier, and more productive.

10 Ways to Remove Your Digital Clutter

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10 Ways to Remove Your Digital Clutter

The global pandemic seems to be abating — but the wind has kicked up some dust. I was cooped up at home all last weekend. I decided to make the best of it by getting a jump on my upcoming week. You know, laundry, meal prep, tend the kids — and planning my schedule.

I hate it if I allow my laptop to become a filthy, disorganized mess. Why did I let this happen? My best advice is — DON’T be a digital hoarder.

The term “digital-hoarding” was first used in 2015. Specifically, it was regarding a 47-year-old man who snapped an astonishing 1,000 digital photographs every day!

“He never used or looked at the pictures he had saved but was convinced that they would be of use in the future,” wrote the authors of a case study published in the British Medical Journal. They went on to define this phenomenon as “the accumulation of digital files to the point of loss of perspective which eventually results in stress and disorganization.”

In a follow-up study, researchers went on to identify four types of digital hoarders.

“‘Collectors’ are organized, systematic, and in control of their data,” explains one of the researchers Nick Neave, Associate Professor in Psychology, and Director of the Hoarding Research Group, Northumbria University, Newcastle “‘Accidental hoarders’ are disorganized, don’t know what they have, and don’t have control over it.”

“The ‘hoarder by instruction’ keeps data on behalf of their company (even when they could delete much of it),” Neave adds. “Finally, ‘anxious hoarders’ have strong emotional ties to their data — and are worried about deleting it.”

Why is digital hoarding a problem?

Digital hoarding more not seems like much of an issue. What’s the big deal if you have thousands of photos stored on your hard drive? Is it really so bad that you have an arsenal of tools that make work more efficient?

In reality, this can make you anxious and feel overwhelmed. It’s also distracting. And, it can lead to information overload, which depletes your energy.

It’s like when you have a sink full of dirty dishes or a desk with a mountain of papers. It’s difficult to focus on anything else when you’re surrounded by clutter. And, it’s exhausting to keep with emails, Instagram pics, Slack messages, and trying to find a research paper you wrote back in college.

Digital clutter interferes with your mental health and robs you of greater productivity.

As I realized over the weekend, digital clutter slows down your computer. That’s not just annoying. It can also waste your valuable time.

Moreover, “the more data is kept, the greater the risk that a cyberattack could lead to the loss or theft of information covered by data protection legislation,” states Neave. “In the EU, new GDPR rules mean companies that lose customer data to hacking could be hit with hefty fines.”

“The final consequence of digital hoarding — in the home or at work — is an environmental one,” he adds. “Hoarded data has to be stored somewhere. The reluctance to have a digital clear-out can contribute to the development of increasingly large servers that use considerable amounts of energy to cool and maintain them.”

Ways to become a digital minimalist.

While I don’t think that my digital hoarding had gotten that out of control, it was clear that I needed to do a little housekeeping. Thankfully, this doesn’t have to be an overwhelming process. In fact, here are ten easy ways you can avoid becoming a digital hoarder.

1. Get your inbox in check.

I know a lot of people who neglect their inboxes. Eventually, they have thousands of unread messages. Besides potentially missing an important email, this creates a cycle where they are so overwhelmed they continue to let this happen.

Right now, go through and clean out your inbox. Just breathe; you’ll feel better when it’s done. Afterward, you can prevent this from happening again by keeping your email in check;

  • Setting up rules, filters, and labels. It’s a simple way to keep your inbox organized by separating messages.
  • Use Unroll.me or Sanebox to unsubscribe from lists.
  • Block out specific times to check your inbox.
  • If you have multiple accounts, unify them so that you only have to go through one.
  • Instead of lengthy threads, use other communication mediums like phone calls, texts, or Slack messages.

2. Keep your desktop as minimal as possible.

Are you old enough to remember Windows 95? I do. I remember most of how littered it was with icons — many of which were free trials or programs I’d never use.

Thankfully, that’s a problem from the past. You can quickly access programs and files through a menu like Launcher (Chrome), Start (Windows), and Launchpad (Mac). That means that there’s really no reason to have distracting icons and shortcuts on your desktop.

Personally, my desktop is icon-free. And, it’s been a game-changer. My laptop looks so fresh and clean.

What about the programs you use the most? They are conventionally located in your taskbar at the bottom of your screen.

Also, use a minimalist background. It’s a simple way to prevent your eyes from facing the negative effects of digital clutter.

3. Break up with old files.

It’s hard to part ways with documents, photos, videos, or whatever else you’ve downloaded. But, if you go through all of your old files, I guarantee that you can delete a bulk of them without losing a moment of sleep.

At the same time, I do understand that this can make you anxious. So, start nice and slow. And I would begin with deleting all duplicate files.

From there, I would tackle the oldest documents. In most cases, I doubt you need to hold onto a digital file from several years ago. But, if you feel that you do, organize them and store them on an external hard drive.

4. Use cleanup tools.

I use CCleaner. While I didn’t do this for a while, it will eliminate cookies and your browsing history. It can also clear your cache and downloads. You can also try similar tools like;

You don’t have to use these tools. I feel that it’s more convenient since it’s conveniently located next to my browser.

Also, CCleaner can be useful to detect “bloatware.” Also known as “crapware,” this is unuseful software that’s been preinstalled or that you unknowingly downloaded and installed. And it can impact the performance of your device.

Other tools that you can use to address bloatware are Clario and Should I Remove It? However, to do this right, you need to remove “bloatware” manually. If you don’t know how to do this, ZDNet has an article on how to do so if you’re using Windows 10.

Bonus tip: Delete bookmarks that you no longer need. For the ones that you do want to save, move them over to Evernote or Pocket.

5. Uninstall old apps and programs.

Remember when you made your desktop a minimalists utopia? Well, just because you deleted icons doesn’t mean that you completely uninstalled the apps or programs you no longer want. To get rid of them for good, you need to uninstall them.

The process will depend on the device you’re using. For example, it can be complicated if you’re using Windows 10. As such, head over to PCMag for advice on how to do this. It’s more straightforward if you’re using a Chromebook or Mac.

6. Be less social.

I’m going to be 100% upfront—I’m over social media, but we likely have to use this media for business. These platforms can be useful to network, spread brand awareness, and keep in touch with friends and family — just watch that they’re not destructive to you or you’re productivity.

On average, we spend 145 minutes per day on social media. Considering that social media feel increasingly toxic and can negatively impact our mental health, don’t you think that time could be spent elsewhere? Even if you don’t feel that exact way, it’s still distracting.

While not everyone can permanently delete social media, at least cut back on the accounts, you use. If you never go on Pinterest, then go ahead and delete your account. You should also defriend and unfollow people who are negative and only make you angry.

You can also reduce the time spent on social by;

  • Removing the apps from your smartphone so that you have to log in on the browser.
  • Using social media and monitoring tools like Hootsuite or Sprout Social.
  • Block social media apps and sites at specific times.
  • Set time limits on how long you’ll be on social.
  • Use batching to check your channels only three times per day; before work, around lunch, and before ending the workday.

7. Cut back on the passwords.

According to a study commissioned by NordPass, the average person has 100 different passwords across various sites and services. The study states that there’s been an across as more people have searched for new services and entertainment during the pandemic.

Trying to remember all of these different passwords is no easy feat. But, using a password manager like LastPass, Dashlane, or 1Password will securely remember these passwords for you.

I’d also recommend that you go through and delete rarely used accounts. Dormant accounts can cause security risks. You’ll also receive less junk mail.

JustDeleteMe is a directory of the most frequently used sites and how difficult it is to delete your account.

8. Free up space through defragging.

If your computer is really dragging, then you’ll probably need to defrag it to free up space. Most computers do this automatically. But, if not, you’ll want to create a calendar reminder to do this regularly. Or, you could use a took like Disk Space Fan.

Again, each OS is different. Here are some resources you can turn to if you still have trouble freeing up space;

9. Don’t forget about your smartphone.

Digital clutter doesn’t just involve your laptop or PC. It can also spill over to your smartphone.

Most of the tips listed above can also be applied to your smartphone. But here are some pointers you can use to clean digital clutter on your phone.

  • Deleting unused apps from your device.
  • Moving apps that are frequently used from your home screen or placing them in “drawers.”
  • Organizing apps by tasks, usage, or emojis.
  • As opposed to saving files, use streaming services.
  • Go through your photos and delete the ones that you would never share. As for the ones you want to keep, back them up and delete them from your phone.

10. Clean up your online calendar.

Your calendar app may not be eating too much digital space. But, if it’s jam-packed, how exactly will you squeeze in the time to handle your digital clutter? Besides, when you’re calendar is lean and mean, you’ll have more flexibility in your schedule — as well as enjoy your leisure time.

Final words of advice.

It’s easy to let digital clutter build up over time. However, if you let it get out of control, it can affect your device’s performance, productivity, and health. At the same time, it’s not the most exciting chore; set aside a couple of minutes each week to keep up against the fight against digital clutter.

14 Alternatives to Picking Up Your Phone

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14 Alternatives to Picking Up Your Phone

When IBM unveiled the first smartphone, the Simon Personal Communicated and not the iPhone, in 1992, only 50,000 units were sold. Today, there are more phones than people on the planet. Back in the late 20th Century — we couldn’t wrap our heads around the potential of mobile phones.

Obviously, we use our phones to call and text others. We also communicate through email, direct messaging, video calls, or social media. They’re now our cameras as well. We also use them to shop, play games, watch videos, or listen to podcasts.

Moreover, we capture thoughts and ideas on digital notepads or apps like Evernote. Airplane, concert, or sporting event tickets are stored on them. They’ve also replaced the alarm clock and can aid us in our ongoing quest to be more productive.

In short? Smartphones have become an integral part of our lives. But, at what cost?

Alternatives to Picking Up Your Phone

After reviewing data of 11,000 of its users, RescueTime found that, on average, they spent 3 hours and 15 minutes a day on their phones. Similar findings were found by eMarketer, who found that US adults spend 3 hours and 43 minutes on mobile devices.

However, both of these findings took place before the pandemic.

In India, for example, it’s been reported that smartphone usage has risen 25% to 6.9 hours daily! App Annie stated that during H1 2020, consumers spent 1.6 trillion hours on mobile. “The coronavirus has advanced mobile usage by 2 to 3 years — accelerating our transition to a mobile-first world,” said Lexi Sydow, Sr Market Insights Manager, App Annie.

So, if phone usage was a concern in a pre-COVID world, it’s only gotten worse. And, that can be a big problem.

The problem with being glued to your phone.

58 times. That’s how often we pick up our phones each day. And, that can set off a chain reaction.

For instance, a study by the University of California Irvine found that once you’ve been distracted, it takes about 23 minutes and 15 seconds to regain your focus. Additionally, experiments involving multitasking shows “that even brief mental blocks created by shifting between tasks can cost as much as 40 percent of someone’s productive time.”

But, wait. It gets worse.

Too much screen time also encourages a more sedentary lifestyle. As a result, this can lead to obesity, a higher risk of diabetes, and increased blood pressure or cholesterol.

Because they’re emitting blue light, electronics can disrupt the brain’s sleep cycle. In turn, a lack of sleep can cause you to make more mistakes, impair your decision-making, and put your health in jeopardy.

Also, being glued to your phone can lead to chronic neck and back pain. And, it can increase depression and anxiety. Of course, this has only exhilarated within the last year, thanks to the phenomenon known as doomscrolling.

Suffice to say, being glued to your smartphone damages your productivity and overall well-being. It’s also interfering with interpersonal relationships. The reason? You’re dividing your attention between what’s on your screen and the individual(s) you’re interacting with in person.

At the same time, phones are a necessary evil. So, what’s the answer to this quandary? Find ways to limit your smartphone usage. And, to help get you started, here are 14 alternatives to picking up your phone.

1. Have a conversation.

I’m talking about a real conversation. You know when you’re actually talking to someone and not through Facebook Messenger or Slack.

For example, maybe you see a colleague taking a coffee break and stop by and shoot the breeze with them. When you’re home, designate tech-free zones so that you can talk to your family members without being distracted by your phones.

What if no one else is around? Well, you could make a phone call rather than sending a text or email. The key is to give the person on the other end your undivided attention. Or, if you’re in public, have a friendly chat with a stranger.

Why’s this so important? Because this will strengthen your relationships with others. And, if you weren’t aware, embracing community helps us live longer and be happier.

2. Read a book or newspaper.

While it’s more convenient to read the news or books on your mobile devices, it’s just not the same. In fact, reading on paper can be incredibly beneficial to your health.

According to a 2016 study published in Social Science and Medicine, those who read on paper expanded their lifespan on average by 23 months. So, instead of reaching for your phone in the morning, grab a newspaper or a magazine that contains in-depth and fact-checked reporting. However, your favorite book should also suffice.

3. Make a plan for later.

Date night? A meeting with your time? Scheduling your priorities?

All of the above doesn’t magically happen. They involve some level of planning. So, instead of mindlessly scrolling through your social feeds, grab your notebook and jot down ideas for future plans.

You don’t have to get too in-depth. Just think creatively about what your family could do during a long weekend or how you’re going to spend your time at work. You could also list meal plan ideas or chores that need to get done around the house.

Once you have ideas generated, you can determine which ones to follow through with. And, you can then develop a plan of action to achieve them.

4. Go for a walk outside.

Personally, I cherish my daily walks. I usually go in the mid-afternoon when my energy is dipping. When I feel this way, I take my dog for a long walk without my phone.

For me, it’s a brief escape from the chaos around me. It also gives me time to clear my head and organize my thought. And, studies also show that make walking a part of your daily jaunt can:

  • Walking reduces stress, lifts your spirits, and increases your self-esteem.
  • You’ll lose weight — even if it’s just walking for 30-minutes.
  • It lowers blood pressure.
  • Walking improves your sleep and gives you a burst of energy.
  • You’ll have fewer snack cravings during and after.

5. Pick up a hobby.

Different types of hobbies provide various benefits.

For example, yoga or martial arts are good for you physically. Gardening, coloring, or cooking have mental and emotional health benefits. Playing an instrument can do wonders for you socially and interpersonally.

But, that’s not all. Activities like writing, making homemade items, or meditating can spark creativity and boost self-esteem.

So, carve out 20-40 minutes a day to work on your hobby. You’ll still have several hours left to get back to your phone.

6. Practice gratitude.

“In positive psychology research, gratitude is strongly and consistently associated with greater happiness,” states Harvard Health Publishing. “Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships.” All of this can help you become more productive and motivate others.

How can you practice gratitude? Some suggestions include;

  • Write a thank-you letter
  • Keep a gratitude journal
  • Count your blessings
  • Thank someone mentally
  • Pray or meditate

7. Take a nap.

Obviously, you don’t want to fall asleep on the job. But, a quick 15-minute nap during the day restores alertness. Rather than spending your break glued to your phone, catch a catnip.

8. Move your body.

Just 11 minutes of exercise per day has been found to boot your lifespan. That’s welcome news considering that in a post-COVID world, we’re just experiencing prolong sitting. And, that’s damaging our productivity and overall health.

The next time you’re tempted to pick up your smartphone, do something that encourages physical activity. It could be as simple as standing and stretching to jumping jacks. You could also try office exercises, dancing like no one’s watching, or going for a run.

9. Do five minutes of deep breathing.

Breathing exercises are a simple and effective way to relax, reduce tension, and relieve stress. Best of all? They can be done anywhere at any time.

10. Organize and declutter.

Marie Kondo might disagree. But, a little bit of clutter isn’t always the end of the world. Some people even boost their creativity when surrounded by a little mess.

At the same time, too much clutter can be distracting. It also can make you feel more anxious or stressed. To avoid this, organize and declutter a small space at a time.

For instance, if you have 30-minutes to kill in-between virtual meetings and you’re well-prepared, out the phone down and clean out a junk draw. The next time you have a couple of spare minutes, organize a filing cabinet and so forth.

11. Play games.

Definitely not the games you have downloaded on your phone. I’m talking about physical brain games like sudoku or a crossword puzzle. I’m also a fan of chess or playing catch with my dog.

Playing certain games can get the blood flowing and put a smile on your face. But, these games can help exercise your brain. In turn, this may be able to improve your memory, speed up decision-making, and increase your concentration.

12. Sharpen your math skills.

Throughout my life, numbers have the power to make me cringe. However, I do realize that math is vital to everyday life. We need it to tell time, create a budget, cook/bake, or leave tips.

Besides — Math skills increase brain power, self-confidence, and hireability.

While there are YouTube videos and apps you can use, also try:

  • Use the “9 trick.” Do you need to add 9 to any number? First, add 10, and then simply subtract 1.
  • The “5 times” trick. To multiply any number by 5, multiply the number by 10 and then divide it in half first.
  • Do your multiplication in parts. If you want to multiply large numbers in your head, this can be a helpful strategy. Let’s say you want to find 3 x 89. Multiply 3 x 80 (240) and 3 x 9 (27). After that — add the two numbers and you’ll get 267.
  • Calculate square numbers easily. Want to find the square of 24, for instance? Dropdown 4 to the closest and easiest number, which is 20. Next, balance it by going up 4 to 28. “The first calculation needs to be 20 x 28. Start with 2 x 28 = 56, and then multiple by 10 to get 560,” adds NCC’s Nick Cooper. “Now you just need to add the square of the number you went up or down to get to the easy number, which in this case is 4. 4 x 4 = 16, and then 560 + 16 = 576. In summary – 24 x 24 can be done as such: (20 x 28) + (4 x 4) = 576.”

13. Embrace nostalgia.

Don’t just look at your Facebook albums. Pull out an actual photo album the next time you want to reminisce.

“Memories of the past can help to maintain current feelings of self-worth and can contribute to a brighter outlook on the future,” said Dr. Tim Wildschut, who leads a study on nostalgia. “Our findings do imply that nostalgia, by promoting optimism, could help individuals cope with psychological adversity.”

As a result, you’re more optimistic about the future.

14. Do nothing.

You may be thinking that you have too much to do to literally do nothing. Here’s the thing. There are plenty of opportunities to disconnect for a couple of minutes and let your mind wander.

Case in point, when you’re waiting in line at the grocery store. Since you aren’t doing anything else, you pull out your phone. Next thing you know, you’re feeling anxious or overwhelmed with all the information you just consumed.

Instead, just stand there. Get bored or daydream. Even that brief timeout allows you to rest and connect new dots to form novel ideas.

Besides, being alone with your own thoughts can make you more empathetic, resilient, and productive.

How to stop looking at your phone?

For some of us, this may not be problematic. I know plenty of people who can go hours without looking at their phones. In fact, some of them — like my mom — are known to misplace their phones frequently.

That’s not the case for everyone, though. Checking your phone can be a behavioral addiction. And, that’s not by mistake, as many apps were modeled after slot machines.

The good news? It is possible to put some distance between you and your phone, such as;

  • Keeping your phone out of sight, like leaving it in another room or behind when walking. Start gradually in 15-minutes intervals and increase the time periods.
  • Stop using your smartphone as an alarm. If you want an alarm to ensure that you don’t oversleep, go with an old school alarm clock.
  • Set time limits. During a break, for example, only permit yourself 10-minutes of phone time.
  • Let technology help. Most smartphones and apps like RescueTime will monitor the time you spend on your phone. They can also block phone usage at specific times or if you’ve exceeded a certain time limit.
  • Establish tech-free zones like your bedroom or dining room.
  • Remove unnecessary and time-consuming apps, such as Facebook, from your phone — or at least your home screen.

What if you’re still struggling? Consider downgrading. If you went back to a flip phone, then what purpose would have to be on it as much?

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