Mindfulness in the Modern Age 

Practicing the art of ‘mind over machine’. 

There was a time when queues and waiting rooms had a bit of an awkward feel. If you were waiting alone, all you had was you, your thoughts and time (and maybe a magazine). Fast forward to today, and now we have the option of distracting ourselves from eerie silences by connecting with the whole world through our devices. With all the advantages of information technology, it can be easy to get so wrapped up in the digital world that we lose touch with the physical world or, more importantly, our inner world and wellbeing. Below are five tips on how you can navigate mindfulness in a post-digital era: 

1. Mindful mobile-use

When it comes to balancing your screentime, an easy method is to use your own lifestyle and routines as cues. Create breaks in your current schedule that are phone-free. This can create natural pauses in your day where you can be present. Below are some practical examples: 

• Only check your devices after you have completed your morning routine 
• Get ready for the day without any background music, news or shows 
• Aim for no devices before breakfast 
• Avoid screens during meals 
• Try not to use your phone for at least one hour before sleeping. 

2. Digital detox  

You can take it one step further and limit all use of your devices for an extended time. Try spending a whole day without your gadgets. If this seems too intimidating, remember that you can go at your own pace, perhaps half a day is more practical for you. Consider temporarily uninstalling applications that are the least necessary but the most time-consuming. For most people, it is helpful to uninstall their social media apps but keep their instant messaging apps. Don’t panic, you can always log in again later. The period may differ from person-to-person, varying between one day per week or even staying away from certain apps for a few months.  

3. Screen-free hobbies 

It can be quite challenging to remove the scrolling habit without having something to replace it with. This is where reconnecting with your favorite hobbies can help you disconnect from the internet. Use your free time on activities that enrich your mind, emotions and body without requiring a device. If you enjoy being active, you can find ways to consistently participate in sport, swimming, surfing, dancing or hiking. More reflective individuals can feel more present while reading, or journalling. Some people, maybe you, are more mindful while using their hands for arts, crafts, gardening or cooking. 

4. Touch grass 

‘Touch grass’ is an online phrase that is often used mockingly to tell a user to disengage with the virtual world and spend time outdoors. Though it can be used sarcastically, it is still a valid suggestion. Humans are also part of nature, and there are proven studies of the benefits we receive when we are in touch with the outside world. It is ideal to make direct contact with elements of nature, like walking barefooted along the shore, swimming in the ocean, laying on grass or climbing a tree.  It is also helpful to bring nature indoors where possible by tending to house plants or even hanging a photograph of a natural landscape. 

5. Connect IRL 

‘Irl’ is the abbreviated form of ‘in real life’. It signifies that people intuitively understand that there is some level of falsehood within virtual spaces – no matter how you look at it, virtual spaces are, obviously, not real. In a world where more and more personal and work relationships are maintained digitally, it can be refreshing to connect with others live and in the flesh. Consider it a healthy challenge to accumulate more quality time with people around you. Share a meal with no distractions, make direct eye contact with loved ones, be the chatty stranger in a queue and share a wholesome laugh with someone IRL. 

Being online comes with benefits, however, there are undeniable downsides to the information overload, readily available news, and carefully curated images that we see. Our algorithms are designed to give us exactly what we would want to see, which can lead to excessive use or doomscrolling. It is key to remember, however, that we are not helpless prey in cyberspace; our power lies in taking ownership of our time and maintaining mental and emotional boundaries. It begins with choosing mindfulness over ‘the machine’.