DIGITAL CONSCIOUSNESS SERIES: PROTECTING OUR DIGITAL AUTONOMY

Without self-awareness, we are unable to identify one's flaws, weaknesses and vices. So how does one acquire self-awareness in the context of technology and social media use?

We track, monitor and examine our use over time.

To do so is relatively simple. This process is already happening automatically on most of our devices and can be found in either the app, digital wellbeing or battery use settings depending on your device. You can check your real time use, total use at the end of the day and some devices will give you weekly summaries.

• What are your motivations, intentions and reasons for using the technology and social media?

• Is your current behaviour and relationship with these interactions healthy, meaningful and fulfilling?

• What are some principles of use that would be healthy, more meaningful and sustainable?

These are the 3 deep and tough questions to ask yourself to gain insight/awareness and evaluate one's relationship with technology and social media. To do so will require humility, patience, honesty and vulnerability to achieve introspection. Please find an example of this process below:

1. What are your motivations, intentions and reasons for using the technology and social media?

"I use technology and social media for entertainment, to communicate and connect with others and to search for and access information when needed."

"I guess if I'm being 100% honest, I mainly use technology and social media for entertainment purposes. In the context of entertainment, I am looking for experiences and things that will either bring me joy and happiness or distract me from my boredom, loneliness, depression and problems."

"My intention would be to use technology and social media to enhance my life and experiences and connect me with information and people in positive ways."

2. Is your current behaviour and relationship with these interactions healthy, meaningful and fulfilling?

"Hmmm, I definitely use technology and social media more than I should and when I don't need to. There is no need to be using my phone when I'm using the toilet or eating with others. There is no need to check my social media for content and updates constantly."

"In the context of communication and searching/accessing information, I think it is healthy, meaninful and fulfilling. I get to stay in touch with people I otherwise would not be able to or not as often. I am able to get and access help and information when needed."

"In the context of entertainment though, I think I have an unhealthy and unsustainable relationship with technology and social media. I struggle to fall asleep and get enough sleep. I am interacting less with others and the world around me because I am on my phone. I am bonding less with my loved ones because I am on a device. I can often be irritable, have a short attention span and in a frantic rush for no valid reason. I am constantly distracted from processing and addressing my feelings and problems. I know I'm spiralling and it's unsustainable but I can't seem to stop myself."

"I thought social media would connect me with beautiful experiences and people. They have but they have also exposed me to things that have been terrible for my mind. I see things on social media that make me feel inadequate. I feel the pressure to be perfect and feel anxious about being myself, making mistakes and being judged/cancelled."

3. What are some principles of use that would be healthy, more meaningful and sustainable?

"Technology and social media use should not negatively impact my physical, mental and/or emotional health"

"I want to use technology and social media with intent, purpose and in a positive manner."

"I want to use technology and social media to help me with my problems"

Change is difficult because it means fundamentally learning how to do or see things differently, while also admitting and acknowledging your current and prior inadequacies. This is why having an action plan and a form of commitment to anchor you during this process is extremely important.

Start off with something small, gradual and achievable. A few examples of this might be to:

- track and graph your usage
- no device use in the bathroom
- no device use while eating with others
- to say out loud or announce what is my purpose and intent of use before using a device
- buy a physical alarm and store your devices outside of the bedroom

Once you are able to achieve a small consistent change. Commit to another small gradual and achievable change. Be careful not to be too ambitious because burning out and relapsing is a real possibility.

If needed seek out help from others, therapists and tech solutions to help you stay accountable and commited but also make this process easier. A few examples of this are:

- Using your device's app use limits settings, will notify and lock you from certain apps once a certain time of use is reached for the day.
- Communicating with others to help hold you accountable for your commited change (eg informing others to call you out on not using a device while eating with others).
- Turning off recommended media and content for your social media. This will opt you out from the algorithm recommended you endless content you might be interested in. Now you have to be intentful and look up content you want to see.
- Book a consultation with a health care professional (Psychologist, Psychiatrist, Occupational Therapist, etc) or have a chat with your doctor.

The goal isn’t to ditch technology and social media altogether. It’s to use it in ways that serve you, not drain you. Take care of your mind, and good luck as you move forward with more intention!

"the definition of insanity is doing the same thing over and over again and expecting different results"
- Albert Einstein

HAVE AWARENESS OF YOUR USE

DEFINE YOR USE INTENTIONS AND BOUNDARIES/LIMITS

CREATE AND COMMIT TO AN ACTION PLAN