Digital minimalism - James williams and Amy white (261024)
सकाळी जागे झाल्यावर पहिलं कामं फोन हातात घेणे, whats app पाहणे. बोर झालं, कंटाळा आला whats app, facebook वा you tube reels पाहणं.
इतरांचे स्टेटस पाहणं, आपण ठेवलेल स्टेटस किती जणांनी पाहिलं हे पाहत राहणं.
ही लक्षणें आहेत आपण मोबाईल च्या पूर्णपणे आहारी गेल्याची.
मोबाईल वापरला पाहिजे पण तो वापर intention ठेऊन असावा नाकी impulsive.
यासाठी digital minimalism ही concept या पुस्तकात विस्ताराने सांगितली आहे.प्रत्येक दिवस आपण digital detoxification करायला पाहिजे असं लेखक पटवून देतायेत.
Detoxification is the process of removing toxic substances from the body. In cases of substance abuse, a person will have to go on a period of not taking the said substance (like alcohol, drugs, cigarettes, etc.). This period of abstention will allow the body to process the substances and clear the toxic influence.
Less is enough = minimalism
_ सिद्धेश्वर
💡खालील लक्षणें असल्यास Digital Detox- ची गरज आहे?
You can’t concentrate on one task for a long time.
You feel the need to check your phone even for just a minute or two.
You have this habit of staying up late just so you can play a game on your phone.Sometimes, you wake up early just to play.
You can’t go to sleep without playing on your phone before bedtime.
You feel like you will be missing out on something if you don’t check social media.
You always check how many likes, shares, comments, and reactions there are on your posts.
Sometimes after checking out your social media posts, you tend to feel angry, frustrated, depressed, or have some other negative effect on your feelings.
The reverse may also be true—after you check your social media posts, you feel like you’re complete and that you’re ready to take on whatever task you have in line for that day.
Not having your phone with you for a few minutes or hours makes you feel stressed or anxious. It feels like your phone (or some other device) is an important part of your person.
💡पुस्तकातील उतारे
👉🏻You will no longer be affected by what people post on social media. Even if people don’t react to your posts and even dislike them, you do not feel sad, angry, or resentful. You choose how to respond to such things. They don’t like your photo? It’s okay. You move on. What’s important is that you did something that you felt was important to you regardless of how people reacted to it.
👉🏻At its core, minimalism is all about getting more with less. It’s more than just an aesthetic choice, but it is rather a philosophical decision. Digital minimalism is all about choosing reduced dependence on the internet, your smartphones, computers, and other devices, and regain control over your intentions, focus, and freedom to choose.
👉🏻we all should practice digital declutter, deprive ourselves of solitude from time to time, control our social media exposure (if not to remove it completely), and prioritize real-world experience over the synthetic associations in the digital world.
👉🏻Remember that it takes time to form new habits and get rid of the old.
👉🏻Think of minimalism as a tool. If it is a tool, then what is it used for? You use it to find freedom. It is your gateway to freedom from worrying, fear, that feeling of being overwhelmed, consumer culture, and even depression.
👉🏻What you don’t want is to make your possessions be the center of your universe. We sometimes give too much meaning to what we own and have, and forsake all the other equally important things such as your health, mental and emotional well-being, relationships, and personal growth.
👉🏻“It is a lifestyle choice where one gets rid of the excesses of life to allow you to focus on aspects of living that are equally important and contributing to freedom, fulfillment, and true happiness.”
👉🏻Personally, it has helped me to:
1)Discover my purpose in life
2)Get rid of the unnecessary things in my life
3)Contribute to causes and things that are beyond and larger than myself
4)Reduce focus on me and help me learn to help others
5)Find fulfillment in life have
6)Grow as a person
7)Focus on my mental and physical health
8)Tap into my creative side 9)Consume less and help preserve the environment
10)Experience real freedom (no longer living the nine-to-five life) 11)Pursue different passions
12) Live in the moment and enjoy what I have Be content and not allow greed to overcome my desires 13)Reclaim time for myself 14)Eliminate that feeling of discontent no matter what situation I’m in
👉🏻Remember that minimalism is a lifestyle choice that leads you to ask what specific things really bring value to your life.
👉🏻In terms of digital minimalism, you don’t have to stress about how many likes your post gets, how many views your videos make, and who is paying attention to your news feed, etc.
The bottom line is that you learn to be who you are regardless of who is looking at your profile or what others think or say about you online.
👉🏻You are no longer instinctively lining up to buy the latest phone model or gadget. You learn to practice the principle of delayed gratification. You wait until you know that the phone you are interested in is truly something of high quality.
👉🏻Since you don’t waste time on things, you find more time to take care of yourself and rest.
👉🏻Cal Newport, is a computer science professor from Georgetown University. He defines digital minimalism using the following terms:
“[it is] a philosophy that helps you question what digital communication tools (and behaviors surrounding these tools) add the most value to your life.”
👉🏻Just like physical, emotional, or psychological issues, our digital tools and products can also become an impediment to us. They make us lose our focus, worry too much, and at times cause us to overthink things. They can even stress us out or, at the opposite end of the spectrum, they can make us rely on and be addicted to technology.
👉🏻rule number one in digital minimalism is people always come before technology.
👉🏻Direct person-to-person contact stimulates the release of oxytocin and opioids in the brain. Without human touch—no matter how trivial—the brain will have less endogenous opioids and oxytocin.
👉🏻This first fundamental rule of digital minimalism fits in perfectly to address this basic human need—that real person-to-person connection. That is why we need to learn to emphasize that people come before technology.
👉🏻It is a fact that our use of digital technology today has become habitual. Sometimes, we may not notice, but one of the first things that we habitually do is to mindlessly reach out for our phone and check social media.
👉🏻principles of digital minimalism is that your use of technology—any form of technology—should be mindful. It must be a conscious choice and not one that is borne out of an established habit.
👉🏻Do you get bored whenever you’re not using your phone?
Do you feel like you need to play games on your phone when things around you aren’t that interesting?
Do you often find yourself checking out your social media every now and then even when you’re talking to someone that’s right in front of you?
Do you feel like your day is not complete if you don’t use your phone?
If you said yes to any of these questions, then there is a chance that you may have formed some kind of dependence on digital technology.
👉🏻Digital minimalism doesn’t mean you will stop using your phone; what you will do instead is make purposeful and well-intentioned use of your digital devices instead of impulsive usage.
👉🏻As they steal your awareness and attention, you become more addicted to them due to a variety of rewards programmed into the entire system.
👉🏻Every time you use (or overuse) technology, you get the equivalent of dopamine and/or a serotonin release [8], which behavioral experts say is the same high or pleasure you get from gambling, drugs, and other things that can induce an addiction.
👉🏻people will do anything to get distracted regardless of the means. Experts say that we do it because we would do anything to get rid of boredom.
👉🏻Why are gambling games and games of chance so addictive? Why do people keep playing slot machines even though there is no strategy that you can apply to win whatsoever? The reason is that these games give you variable rewards, which increase the excitement that you get in anticipation of the reward.
The same thing is true of social media. When you post a photo, video, message, comment, event, etc., you don’t know how many reactions you will get. The anticipation builds up, and the reward is finally delivered once you see how many likes, reactions, shares, and other vanity metrics you get out of that post.
👉🏻The feedback you get from social media is the reward, and that makes the behavior very enticing, which is why we keep repeating it. The reward is variable, and it is very much like gambling. It is very alluring, and you risk very little financially speaking, but you invest a lot when it comes to psychology and your attention. In short, it is very hard to beat once you get started.
👉🏻Once you become satisfied with that experience, you tend to repeat the behavior just to re-experience the reward. In other words, you look for that dopamine hit again and again and again. This is called dopamine-driven feedback.
👉🏻This is one of the biggest reasons why you end up spending a minimum of 30 minutes to an hour on social media when all you ever wanted to do was to see that funny cat video your best friend posted two minutes ago. The strange thing about it all is that you get so hooked you never realize what you were doing in the first place.
👉🏻Sometimes, one’s dependence and eventual addiction to technology can be triggered by depression. The strange thing is that our experience with our use of technology also feeds our depression, and so a cycle is made.
👉🏻Interestingly, a lot of people don’t know just how much time they spend on their digital devices. If you check out the figures, you might get alarmed at how terrible the impact of this technology is.
👉🏻Researchers estimate that people, on average, check out their smartphones or mobile devices every six minutes. You can’t even wait any longer to check out what’s going on via the internet. We adults also check our phones an average of 150 times a day.
👉🏻Using smartphones also tends to reduce human cognitive capacity.
👉🏻This overtime, if you want to call it as such, on smartphones and other digital devices has now affected how people deal with their relationships [23]. The end result is that it has made a lot of people less happy [24]. Instead of improving connections, it has driven us into loneliness, especially in the younger generation.
👉🏻Internet addiction has been found to create structural changes to the brain and also cause chemical alteraticonditions.Digital addiction affects all of us, especially our children
It is addictive because it also taps into the pleasure centers of the brain Digital addiction affects us in so many ways, and it feeds our anxieties, depression, and other conditions.
👉🏻Remember that digital minimalism is a process. It is not a one-time event. It’s something that you will have to constantly work on.
👉🏻The average person today will spend at least (at least!) three hours with his face on his or her phone (or another mobile device) each day. For every five minutes that people spend each day, they will spend one minute of that on social media—no matter which platform.
👉🏻Anything that is not adding value to your life and is just taking up space should be removed.
👉🏻Go through all the icons on your desktop—I mean everything. If it is something that you haven’t used in the last six months, then delete it.
👉🏻Learn to delete the unnecessary.
👉🏻Delete apps that you never use
👉🏻Clean up your list of contacts
👉🏻Reduce the number of tabs on your browser
👉🏻Monitor the number of hours you spend online
👉🏻Anything or anyone that doesn’t add value to your life right now should be taken off your list.
👉🏻FOMO makes people check their phones, computers, or other digital devices constantly. They don’t want to miss out, and so they keep texting, direct messaging, and posting online.
A digital detox empowers you to set limits on the effects of FOMO. It doesn’t mean that you are cutting yourself off completely from your digital world. What you’re actually doing is giving yourself the reins as it were. You regain control over the choice when you check social media, and it’s not your fear that will compel how often you need to do so.
👉🏻“Comparison is the biggest thief of your innermost joy in life.”
Doing a digital detox is a great way to take your mind off the comparison game, and focus on the life that you are currently blessed with and fortunate to have. It allows you to focus on what is important in your life without the need to compare yourself to others. In short, it allows you to be content about what you have right now and aspire for something better.
👉🏻The study suggests that the more time you spend on digital technologies, the greater is your risk for conduct disorder and ADHD symptoms. In another study [32], it is suggested that too much social media increases symptoms of loneliness and depression. The same study also suggests that by reducing social media use, people can reduce these symptoms. Doing a digital detox is a great way to reduce these symptoms.
👉🏻18% of adults in the US indicated that one of the sources of significant stress in their lives is technology use. This includes constantly checking emails, text messaging, and social media use.
👉🏻The overuse of smartphones reduces your ability to empathize with others. Experts dub this as the “iPhone Effect.” According to one study [36], the mere presence of an iPhone or a smartphone can reduce the quality of your conversation with other people.
👉🏻That is why I propose that digital minimalism should be one that focuses on purposeful use of technology, but not total abstinence. It should be a conscious mindful and willful use of digital media. There should be self-control applied to how we use them.
👉🏻Step 1: Be Realistic About What You Want to Do
👉🏻Step 2: Set Up Limits to Digital Tech Use
👉🏻Step 3: Start Slow
👉🏻Step 4: Get Rid of Distractions
👉🏻Step 5: Set a Time for Social Media Use
👉🏻Step 6: Take It Up a Notch—Do a Digital Fast
👉🏻Step 7: Taking It Two Notches Up—Do a Digital Fast One Day Every Other Week
👉🏻Pick the app or device that you spend too much time on and reduce your usage.
👉🏻when effort is recorded, performance is increased. When your efforts are recorded and reported back to you, your success multiplies.
👉🏻digital detox may help improve one’s mood. Improving one’s mood is only one of the benefits of short-term abstinence from digital technology.
👉🏻One expert was on the button when he said that scrolling through endless posts, videos, pictures, and shopping items on your phone’s screen is the new way we smoke cigarettes.
👉🏻You can reduce your stress levels, get better sleep, and get better focus when you do a digital detox
👉🏻In a mindful state, you also do not focus or imagine the future or its possibilities.
👉🏻if you have used your phone as a habitual escape from boredom and sadness, then whenever you feel bored or sad, the first thing that you will do, without thinking about it, is reach for your phone.
👉🏻what if the next time you grab your phone to check your email, social media, etc., you get a negative response—the news or posts are negative? People don’t like your posts. Someone even disliked the video or picture you posted. Someone even made a critical comment about it—and mentioned you as well. Instead of solving your problems, it caused more problems in return.
👉🏻By doing things on purpose, you regain the power to choose and human agency. You do not only regain the power to choose how to get rid of boredom, loneliness, and stress, but you also are empowered to choose how to respond to the stimuli behind such feelings. You tackle the root cause of the problem and not just treat the symptoms.
👉🏻When you are mindful, you are in the zone. You are in control. You feel sadness because of a memory that came to you because of a post on social media. You feel it, and you do feel sad, but you choose not to be affected by it because you did not judge it as a negative or positive influence for you at that moment.
👉🏻As you learn more about mindfulness and practice it in your daily life, you will become more aware of what’s going on in your inner world—your inner dialogue. It’s this internal monologue that pushes you to grab your digital technology (phone, Alexa speaker, TV, etc.).
👉🏻Remember that the ultimate goal in mindfulness practice in the digital world is to allow you to slow down and fully experience life as it happens.
👉🏻Take Mindful Moments before Jumping Into a Task
👉🏻Experts say that people who are kind to others tend to be more satisfied with their lives. They also have better relationships with others.
👉🏻Pick Up a New Skill or Talent That Keeps You Away from Digital Media/Technology
👉🏻boredom is one of the powerful influences that make us reach for our phones and scroll through social media.
👉🏻Habits have behavioral triggers. For instance, you feel bored, and so your first instinct is to reach for your phone and to see the latest trend on Instagram. You should pay attention to these triggers and recognize them for what they are. After that, you should try to avert the reaction to these triggers by doing something else.
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