Do you often find yourself on autopilot throughout the day, going through the motions and working mindlessly?
When you get home at night, you may find yourselves overwhelmed with exhaustion and completely at a loss for where the day went. In our work-oriented culture, people are encouraged to push aside their emotions in favour of productivity and efficiency.
Connectivity leads to detachment
While there’s nothing wrong with being committed to your job, over-commitment and constant connection can ironically make us feel more detached from the world and ourselves. We are so overwhelmed with information pouring from every display and billboard that we forget ourselves completely. We are bombarded with so much data that we are struggling to process it all.
Practical, everyday mindful activities can help you become more grounded throughout the day and find time to enjoy the present moment even when you’re on the go.
Mindfulness is more than a buzzword
You’ve probably encountered plenty of articles and videos about meditation and mindfulness online over the past year. The concepts both fall into the new age buzzwords people are always talking about, but few people actually understand their value and how to practice them in their lives.
Mindfulness isn’t about sitting in a quiet room for an hour doing nothing (though that isn’t bad when you have the chance!).
Mindfulness is like a reset button for your brain.
When you’re busy or overworked, stressed and anxious, or just caught up in the moment, a well-developed mindfulness skill will allow you to step back internally and regroup without missing deadlines or avoiding obligations.
The principle of mindfulness
What’s it really mean to be mindful? “Living in the present” sounds great, but most of us think that’s what we’re doing already. Spirituality and religion aren’t required to be mindful, but practicing the skill certainly leads us to ask bigger questions about ourselves, our purpose and the universe.
Buddha, the master of mindfulness, said:
“The past is already gone, the future is not yet here. There’s only one moment for you to live.”
A mindful attitude will allow you to tap into your own consciousness. Instead of just being awake and going through the motions of your routine without any true sense of connection or purpose, a conscious mindset will allow you to feel in-tune with yourself and the world around you. Things won’t just happen to you — you’ll experience them.
The following four mindfulness strategies will help you gain some inner peace in a digitized world that’s constantly “on”. You don’t have to be a pro or even have any experience with meditation at all to begin. Remember, mindfulness is something we must cultivate, not something that’s given to us. Every day, when you make the decision to live more in the present, you are being mindful. These exercises are designed to help you on your journey toward becoming more self-aware and less overruled by the world and all its demands.
1. Get a digital detox without abandoning your iPhone
Many of us want to know how to disconnect from social media or the internet for a few days because it would be amazing, but it’s not really practical when the majority of work and social interaction is done online. Rather than phasing out electronics altogether, set a goal to use them more purposefully.
Rather than grabbing your phone as soon as you open your eyes, allow yourself at least 30 minutes each morning to enjoy your coffee or tea, do some breathing exercises, read a book or do another quiet activity that lets you ease into the day with your own mind and ideas.
If your job is tech-heavy, make sure you don’t get stuck scrolling endlessly and become distracted by social media. Set aside 10 to 20 minutes every hour to do a screen-free activity. Writing notes by hand during a meeting, for example, offer a nice reprieve from technology and can help you remember information more effectively later on.
2. Try yoga and meditation
We all need some time to unwind. For some of us, it’s the gym. For others, it’s unwinding on the couch with Netflix and some takeout. Rather than falling into the same distracting habits, consider implementing yoga and meditation into your life.
For beginners, five to 10 minutes of yoga or meditation can completely transform your day and bring some clarity to your life. Try to practice at the same time every day. This can be right after you wake up when you get home from work or before bed. There are plenty of options, free videos, and apps like Headspace that make it easier to adopt a daily meditative practice.
3. Reconnect with your loved ones offline
Your friends and family aren’t just names on a screen or profile pictures. Don’t wait for their next Instagram update to know what’s going on in their lives. Pick up the phone and schedule a meeting. When’s the last time you hosted a small get-together or dinner party and enjoyed your friends’ company?
Choosing a life that’s not so digital doesn’t mean you are disconnected. Practice being mindful and present by interacting more in-person and making memories with the people you cherish most.
4. Prioritize work-life balance
Separating work from everyday life is a challenge for a lot of people. Dedicated professionals find themselves thinking about their jobs 24/7. Even when they aren’t in the office, many people are still consumed with thoughts about projects, presentations, deadlines and myriad other responsibilities that come with their job.
It’s okay to have a personal life. When you’re out of the office, commit to only one or two hours a week planning things off-schedule. Your productivity will improve when you set manageable goals each day and keep your work and home life separate.
Find your present here and now
Disconnecting from the digital work doesn’t mean you banish technology from your home and live entirely off-the-grid. Instead, unplug from your phone and computer when you don’t need to use them. Orient your online interactions around purpose, not procrastination.
Don’t let stress stop you from living your life. Ask for help when you need it, reach out those around you and begin to prioritize the present by focusing on what’s right in front of you, not behind a screen.
If you enjoyed this post, feel free to share it with your friends and family so they too can learn how to disconnect. After all, sharing is caring!
Author: Sandra Moncada
Sandra Moncada is a cycling enthusiast, who frequently escapes to hang out with her literary and movie heroes. She is vitamin D’s biggest fan, who is passionate about meditation, Pilates and beating stress. When she’s not floating in the ocean or her outdoor pool, she loves to write about lifestyle improvements, self-development and stress-relief methods. You can connect with her here: @SandramoncadaOh.
