Scroll Free September

Hi everyone,

Lovely to see you here again. Sorry it’s been a while since I last posted. Things have been really busy here at Flourishing MK.

Today I wanted to talk about Scroll Free September. Have you seen the coverage about this and what do you think?

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For me as a classic introvert, with a chronic health condition, seeing friends and family in person on a regular basis can sometimes be a challenge. Therefore, social media can be a really valuable means of continued connection.

However, in my own experience social media can be incredibly addictive. Sucking valuable time out of the day with sometimes mindless scrolling.

Also, social media can give you the false impression that everyone has a better time of things than you are. By scrolling through others edited highlights reel you can get the false impression that everyone on your social media has more money, better holidays, cars, better bodies etc…The list goes on. This can feed into mental health issues, as discussed in the following Ted talk:

Here are a couple of links about Scroll Free September that you might find interesting:

https://www.bbc.co.uk/news/uk-44980893

https://www.bbc.co.uk/news/technology-44640959

To finish with I would like to share with you an article that was in a recent issue to Psychologies magazine about how to break up with your phone…

Our phones and apps are designed to be addictive and the time we spend on them damages our ability to focus, think deeply and form new memories.

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Week one

Take stock.

Assess your relationship with your phone. What do, or don’t you love about your phone? What negative, or positive changes occur when you spend lots of time on it? Install a tracking app and find out how much time you really spend on your phone.

When you reach for it, ask yourself:

  • What do I want it for?
  • Why now?
  • What else needs to be done instead of checking my phone?

 

Week two

Change your habits.

The beep of notifications rewards our brain with hits of dopamine, which activates our pleasure-seeking receptors.

Switch off notifications, then get rid of apps that such you in and keep apps that improve life, such as banking apps.

Put your phone out of reach every morning and evening at a set time, and charge it downstairs at night, not by your bed.

Create no phone zones, like the dinner table and the bedroom.

Nomophobia-flattened

Week three

Reclaim your brain to strengthen its attention span. 

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Practise mindfulness with the ‘stop, breathe, be’ technique. Stop what you’re doing, take a slow deep breath and tune into the details of what you’re experiencing in that moment. Repeat. Practise meditating for 5-10 minutes every day.

Try a ‘trial separation’ from your phone for 24 hours – switch it off and put it out of sight.

If 24 hours seems unmanageable right now, maybe work up to this over a few days. Starting with an hour, or two at first.

Week four

From breakup to break through.

Reflect on your separation. What did you observe about your behaviour and emotions?

Try regular ‘phasting’ – phone fasting – and keep on track by asking yourself: What part of my relationship with my phone do I want to change?

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Would love to hear how you get on during Scroll Free September, I am going to give it a try myself 🙂

If you have any questions, or want to get in touch I would love to hear from you.

Warm wishes,

Mary

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One thought on “Scroll Free September

  1. So going to give this a go! I’m realising I’m spending too much time on “that thing in my hand” that shows me pictures of everyones lives in order and other peoples achievments ​when ​I feel like I’m constantly failing.

    Liked by 1 person

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