Currently, I’m teaching an online course called “Calm In the Storm,” which focuses on finding peace during these turbulent times. Teaching this course has made me more aware of my relationship with news, social media, and the technology that delivers them. This newfound consciousness, more than any mindfulness techniques I’ve shared, has significantly boosted my wellbeing over the past few weeks. Adjusting how I interact with technology, news, and social media has made me much calmer and more focused. I feel less anxious, have more clarity and purpose, and am more productive and confident.
Before diving into the changes I’ve made, let me share a bit about my social media use, which may be unusual. I’ve already pulled back a lot. I was active on Google Plus, but with its impending shutdown, I’m barely there anymore. I’ve left Facebook due to its argumentative culture and recently stopped using Instagram because it’s owned by Facebook and my usage was tied to an unhealthy desire for validation through likes and views. Now, Twitter is my primary social media outlet. However, my strategies can apply to any platform.
I spent too much time on Twitter, which negatively affected my emotional state. The content is often fueled by outrage, and the short format encourages shallow thinking, blame, and arguments. I found myself continually drawn to Twitter, experiencing the fear of missing out (FOMO). Even while on Twitter, notifications of new tweets would compel me to check them. Twitter’s design is addictive, with likes and shares tickling instant gratification.
This Twitter addiction coincided with my news addiction. Feeling a constant sense of crisis in both the UK and the US, I felt it essential to stay informed. But the news often induced anxiety, creating a vicious cycle.
Here are the steps I’ve taken to regain my sanity and calm:
1. Reducing Online News Consumption:
– I get my news online, which can be compulsive. To reduce this, I turned off several news features on my iPhone’s Chrome browser and deleted the Apple News app. These changes saved me a lot of time.
2. Glance but Don’t Dive:
– Now, I just read headlines and brief descriptions. I only delve into articles that genuinely interest me, usually related to science or psychology.
3. No Phone by the Bed:
– My phone used to be my bedside clock, drawing me into work and social media first thing in the morning. Now, it charges in the living room overnight, and I use my Apple Watch as an alarm clock.
4. Following Positive Examples:
– I’ve unfollowed or blocked people who are mainly argumentative or insulting. I follow a few people whose perspectives I disagree with but who articulate their views respectfully to avoid living in a bubble.
5. Making Twitter Less Accessible:
– Deleting the Twitter app wasn’t enough. I discovered you could block specific sites on an iPhone through Settings > Screen Time > Content and Privacy Options > Limit Adult Websites and entering Twitter’s URL. Now, accessing Twitter requires more effort.
6. Using Stayfocusd:
– Stayfocusd, a Chrome plugin, limits my Twitter usage to 20 minutes daily. After the time expires, the site becomes inaccessible, helping me focus on meaningful content.
7. Reducing Notifications:
– I’ve turned off most notifications, leaving only essential ones. My phone is often on Do Not Disturb mode, making my life much quieter and focused.
Despite some initial withdrawal symptoms, the benefits far outweigh the discomfort. I’m now much calmer, happier, and more focused. I’ve been reading more and feeling a greater sense of freedom and ownership over my mind.
One of my course participants wisely noted that anything disturbing should be consciously evaluated for its impact on their quality of life, a practice that’s empowering and delivers deep results. These changes have had a more profound effect on my wellbeing than my daily meditation practice.
Although I miss out on some things, this “missing out” is mostly on stress and anxiety, leading to a newfound joy. I encourage you to explore these changes and find your version of moving from the Fear of Missing Out (FOMO) to the Joy of Missing Out (JOMO).