The one sentence summary
You can fight for your choices and identity in the digital age by making some specific changes to your habits.
WHAT THE BOOK SAYS
- Most people are now suffering from a number of crises: in the brain, the body, time, space, privacy, relationships and socially.
- The economy of distraction makes a lot of companies a lot of money.
- Most people underestimate the amount of time they spend online by about two hours a day – that’s a month a year.
- The book suggests a series of challenges to improve things:
- Measure how much time you spend online.
- Identify your internal triggers (Why do you keep checking email?)
- Get the right motivation (What else would you rather do?)
- Get rid of notifications
- Declutter your smartphone (remove little-used apps)
- Set up some highly focused work time (without technology)
- Practice staying present in the moment (15 minutes a day)
- Get back into deep reading (concentrate properly)
- Notice when you multitask
- Stop multitasking – it doesn’t work.
- Train your memory to claim back something you have outsourced to technology.
- Make space for boredom– that’s when new thoughts arise.
- Spend less time sitting.
- Incorporate physical breaks into your tech routine.
- Incorporate regular breaks in nature into your routine.
- Set up a ritual to physically separate yourself from your tools.
- Take time to read anything before sharing it.
- Slow down and take a pause.
- Define your priority (What will make a big difference today?)
- Limit your social media usage.
- Get off the digital leash (work out what can wait until tomorrow).
- Remove devices out of sight.
- Create tech free zones at home or work.
- Take a break from social media.
- Fool the algorithm – remove as much information about yourself as possible.
- Take care of your privacy.
- Manage your online reputation.
- Link to people online – express views, don’t just hit the like button.
- Get out of your online bubble.
- Take a break from watching online porn.
- Keep your phone away when talking to someone in person.
WHAT’S GOOD ABOUT IT
- Anyone can apply any of these suggestions and make improvements to their life.
- “All of humanity’s problems stem from man’s inability to sit quietly in a room alone.” Blaise Pascal
WHAT YOU HAVE TO WATCH
- Not much, but reaction to the suggestions will doubtless vary depending on how much the reader is struggling with digital addiction.