My digital diet: How I created more time and regained control of my brain

My digital diet

The average person spends 16 minutes on Facebook every time they login.

The Yellow Social Media Report 2018 states:

Multiplying average time spent by average usage occasions indicates that the typical user is spending almost 10 hours a week on Facebook.

10 hours a week!

Do that for an entire year? That’s 520 hours (nearly 22 days) of your life.

Now stop and ask yourself this question:

Is this time well spent?

Probably not.

As a new years resolution, I decided that I wanted to spend less time on social media and my phone. 

I went on a digital diet.

giving my brain a break

Instead of shedding kilograms of fat, I started shedding hours of wasted time online.

Now you may laugh and say, “Ha! New years resolutions don’t work. No one ever sticks to them!”

But I’m here to tell you that I didn’t fall off the bandwagon on day 3 of the new year.

It’s been 3 months and I’m still going strong with my digital diet.

But it required a little prep work to be able to stick to this. 

So here’s what I did, step-by-step, to reclaim the precious hours of my life and scale back my time on social media:

Step 1. I took a crash course

When someone sets out to lose weight, it’s a good idea to learn about what foods to eat (and avoid) and exercises to do.

So before going on my digital diet, I set out to learn all about technology and my brain. I created my own crash course/curriculum to do this.

Over several months, I read a number of books and articles and watched documentaries that explored what smartphones and social media are doing to our brains.

Crash course on tech and the brain

Here is a list of some of the resources I accessed:

• Can I have your attention? by Curt Steinhorst
• The power of off by Nancy Colier
• How to break up with your phone by Catherin Price
• Why social media is ruining your life by Katherine Omerod
• Celling your Soul (Documentary)
• Hamlet’s blackberry by William Powers
• iDisorder by Larry Rosen
• The distraction addiction by Alex Soojung-Kim Pang

These resources gave me knowledge. And that knowledge gave me incredible power.

You see, having an awareness of the strategies app developers use to hook us in built my psychological resistance. I knew what I was up against. I was now armed with strategies to better manage these addictive technologies.

Step 2. I tracked my time

Time audit

For several days, I tracked every single thing I did and for how long I engaged in the task. Every time I checked my phone or social media, I wrote it down. 

I also started to notice how I felt before and after going on social media. To my surprise, I often felt flat or anxious after spending time on Facebook.

Did tracking my time and emotions feel like a chore? Yes! Absolutely.

However, the data I gathered gave me a good dose of reality.

A few things became clear to me, which I’d previously been in denial about:

• I was spending too much time on social media
• I was messing with my emotions and energy levels by going on there
• I was easily distracted, especially when I was doing challenging work
• I was mindlessly using my devices like an addict
• Yes, I was an addict!

Those harsh realisations propelled me to take the next few steps.

Step 3. I went on a digital detox

On my bush digital detox

Over the Christmas break, I stayed in a shack out in the bush for a few days.

I had no phone reception in this location. I also left my laptop at home.

Basically, without planning to do so, I experienced a digital detox.

The first day was a bit hard going. I experienced some withdrawal symptoms. I felt slightly anxious and irritable. The urge to check social media and my email was there but I couldn’t. So I just noticed the thoughts and feelings come and go.

The good news is it didn’t take long for my brain to recalibrate.

I started to feel calmer and more in control. Slowly but surely, I felt like I was reclaiming my brainpower and regaining my focus.

Step 4. I setup an Internet Blocker App

Freedom app

When I arrived home from my digital detox, I contemplated deleting my Facebook account. I sat down and drafted a final post saying goodbye to my Facebook friends (“See you in the real world folks!”). But I never posted it.

Ultimately I decided to keep my Facebook account. Why? Because it’s a useful tool. I use it regularly for my business, to organise community events and to communicate with people.

I remembered the words of philosopher Henry David Thoreau:

Men have become the tool of their tools.

I figured I just had to get better at using my digital tools (i.e. email and Facebook). Intellectually, I knew what I needed to do. Now I just needed to implement these strategies.

So I setup an Internet Blocker app called Freedom. I configured the settings so I would be locked out of social media for the majority of the day.

This one off, one time action (i.e. setting up the blocker app) turned out to be a game changer. I no longer had to decide whether to go on Facebook or not. The app was doing the hard work for me.

Step 5. I cleaned up my social media account

Too good to be true

Have you noticed that everyone has perfect, amazing lives on Facebook and Instagram?

It’s easy to forget that people generally only share the best bits of their lives on social media. It’s all a big show. Everyone is constantly in performance mode!

Why is this a problem?

One thing I had learnt back at Step 1 (the crash course/education stage) is that it’s in our biology to trust what we see with our eyes. This makes living in a highly curated Facebook or Instagram world slightly dangerous.

So I did several things to protect my psyche:

1) I unfollowed some people;
2) I deleted some people; and
3) I started following inspiring experts (e.g. world leading neurologists, comedians and artists).

Step 6. I created a toolkit of strategies I could easily access

tech speed bumps

In her fantastic book How to break up with your phone Catherine Price talks about the need to install speed bumps when going on a digital diet.

Speed bumps are small obstacles that force you to slow down and think carefully before going on your phone.

So here are a few speed bumps I installed:

Speed bump #1: WWW

This is a simple acronym to get you thinking about three questions before checking your phone.

W: What for? What are you picking up your phone to do?
W: Why now? Why do you have to do it now? Can it not wait?
W: What else? What else could you do right now besides check your phone?

Speed bump #2

Another strategy I employed was asking myself this simple question:

How am I going to feel after going on here [social media]?

Based on experience, I knew the answer was likely to be one of the following:

• “Anxious”
• “Depressed”
• “Flat!”
• “Meh”

Step 7. I showed FOMO the door

FOMO show it the door

Instead of worrying about what I could be missing out on online, I reframed my thinking.

I contemplated what I was missing out on in real world.

If I spend my precious life energy on social media, what am I going to be missing out on in real life? What awesome new skills and projects can I work on if I don’t go online?

I brainstormed a list of screen-time alternatives:

• Learn a new language
• Learn to cook plant-based meals like a pro
• Take my fitness and health to the next level
• Write a book
• Create artwork 
• Write a comedy show
• Create new talks and online courses
• Participate in online courses
• Get through my growing stack of library books

The benefits

By spending less time online this year, I’ve been able to do the following:

• I created a new product (the Procrastination Emergency Kit)
• I’m mastering the art of plant-based cooking
• I created a new mind map on strategies for plant-powered living
• I am learning a new language (Italian)
• I’m exercising more

But not only that, I feel much, much better about myself. Why?

• I’m not constantly making upward comparisons
• I’m no longer multi-tasking (switching from my work to Facebook)
• I’m able to focus for a sustained period of time

To sum up

Going on a digital diet has been life changing for me. I’ve reclaimed my mental environment. I’m in control of technology rather than technology being in control of me.

Like someone who starts eating lots of vegetables and exercising after being sedentary and eating junk food for years, I feel fantastic. So even though they say most diets don’t work, the digital diet is one diet that I will be sticking to!

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The practice of working like a sprinter

How often is your work interrupted by notifications or distracting thoughts that you find hard to ignore?

In our modern world, overwhelm and distraction threaten to constantly derail us.

As artist Austin Kleon states in his book Keep Going:

“Your attention is one of the most valuable things you possess, which is why everyone wants to steal it from you. First you must protect it, and then you must point it in the right direction.”

In this article, I share a powerful practice that can help you protect your attention and point it in the right direction: working like a sprinter.

The focused energy of an athlete

As a teenager, I remember watching Australian Aboriginal athlete Cathy Freeman run in the 400-metre race at the Sydney 2000 Olympics.

In that incredible race, Cathy did one thing and one thing only: she ran as fast as she could in a focused, intense burst.

She was 27 years old and had been training for this event for 17 years. Having won silver at the previous Olympics, the pressure was on. The entire nation was watching Cathy.

Cathy Freeman wins gold

To this day, I still get goosebumps when I watch the footage of this race (you can watch it here).

Cathy was in the zone. She was completely focused on the task at hand. She knew what she needed to do: run.

Shortly after crossing the finish line, Cathy sat down to catch her breath and process what she had just accomplished (she had won gold). The crowd went wild and was completely absorbed in the moment, too.

Back in the year 2000, during the Sydney Olympics, smartphones and social media didn’t exist. Not everyone had access to the internet (my family did, but it was slow, expensive, and could only be used at home on a computer). In this environment, it was much easier to focus.

It’s fair to say that the early 2000s were simpler times.

Some scholars (e.g., Dr Jonathan Haidt, and Dr Anna Lembke) argue that smartphones and social media have caused several harms to society, including a reduced capacity to pay attention and an inability to tolerate discomfort.

Despite the noise and chaos of the modern world, it’s possible to train yourself to focus better.

How do we cultivate better focus?

One way is to tackle our work like sprinters.

The Practice: Working like a Sprinter

The practice of working like a sprinter is refreshingly simple: You work in a short, focused burst (25-45 minutes), then take a break to rest and recover (5-15 minutes). After that, you repeat the process a few times before taking a much longer break (30 minutes).

 

Sprint-rest-sprint-repeat

I usually work this way for about 3 – 4 hours a day.

But I’m not fixed and rigid about this practice. This technique is adaptable. The key is to listen to your body and tune into what it needs. Make this practice work for you.

If you develop the habit of working in this focused way, you’ll be amazed by how much you can get done. More importantly, instead of feeling mentally fried at the end of the day, you’ll feel energised. You’ll also experience a delightful sense of calm and peace.

In short, this is a practice well worth cultivating.

 

How to work like a sprinter

In a nutshell, working like a sprinter involves three distinct phases:

  • Warm-up phase: You prepare yourself to do the work
  • Sprint phase: You do the work in a short, focused burst
  • Rest and recovery phase: You take a break to re-energise

 

It’s simple, but it’s a practice that takes practise.

Below, I delve into each phase in more detail and share some things that help me work in focused sprints.

 

The Warm-Up Phase (5 minutes – 120 minutes)

Warm up phase

I do my best work sprints in the morning between 9am and 12noon. But these focused sprints don’t just magically happen. It’s not like I roll out of bed and dive straight into a work sprint. First, I need to warm up.

The warm-up phase allows me to get in the right headspace and set up my environment to be focus-friendly. It has a dramatic impact on my brain’s performance, affecting my ability to focus, creativity, productivity, and mood.

Just to be clear, the stars don’t have to align, and the conditions don’t need to be perfect to kick off a work sprint. I’ve simply noticed that I can work better after engaging in a few behaviours and morning practices.

Here’s what I’ve found makes a difference . . .

 

1. Figure out the things that hijack your attention

What distracts you when you’re trying to work? What things frequently derail you?

Take note of the things that hijack your attention and throw you off track.

In one of my favourite books on getting organised, Organizing Solutions for People with ADHD, Susan Pinsky writes:

“The more you explore the distractions that keep you from working, as well as the tools that help you to focus, the more organized and productive you will become.”

Once you know what distracts you, you can figure out ways to deal with those distractions, which brings me to the next point . . .

 

2. Implement distraction blockers

For each distraction, think of ways to make it harder to engage with it. What barriers or strategies could you put in place? Are there any tools that could help you focus better?

For example:

  • Your phone keeps buzzing? Put it away from your body in another room (I put my phone in pocket 1 of a vertical wall hanger in the dining room, well away from my workspace).
  • Keep having distracting, random thoughts? Write them in a notebook and come back to them later.
  • Feel tempted to use chat groups or social media? Use an app like Cold Turkey, Freedom, or one sec to block yourself.

 

Dealing with distractions from the outset (before you sit down to do your work sprints) makes it easier to stay focused and on track.

 

3. Meditate (even just for 3 minutes)

Many of us have become used to constant stimulation; without it, we feel anxious. This is why we reach for our phones and scroll through our feeds as soon as we experience a slight pang of boredom.

If you can relate to this, you will benefit from engaging in a daily meditation practice.

If you’re new to meditation, I recommend starting with the following tiny habit of doing a micro-meditation:

After I put on my shoes, I will pause and breathe in and out three times.

Not sure how to meditate? Close your eyes and focus on your breath, going in and out. If a random thought enters your mind (and it will), notice it and let it go. Then, return your focus to your breath.

Alternatively, you could listen to a guided meditation using an app such Insight Timer.

 

4. Move your body (even just for 5 minutes)

Clinical psychiatrist Dr John Ratey describes exercise as “like a little bit of Ritalin and a little bit of Prozac”. It’s powerful stuff.

Research shows that physical movement can help us focus better and learn faster. In terms of counteracting stress and boosting our mood, movement is like getting a biochemical massage.

This is one reason getting on my treadmill and doing interval training has become a non-negotiable part of my day. In the words of Tara Schuster:

“[Working out] is my preventative measure against the anxiety that lurks in my mind. I must throw myself out of bed in the morning and make it to the gym because I will always, always feel better for it.”

By warming up my body through physical movement, I’m able to warm up my brain by bathing it in feel good chemicals.

Deliberately exposing myself to the discomfort of running also helps me sit with the unpleasant feelings that arise when faced with difficult work. As Alex Soojung-Kim Pang states in his book Rest: Why You Get More Done When You Work Less:

“Exposing yourself to predictable, incremental physical stressors in the gym or the playing field increases your capacity to be calm and clear headed in stressful real world situations.”

On the days when I skip my morning run or a weightlifting session, my wellbeing and productivity take a hit. I don’t feel as mentally sharp or confident about tackling my work. I’ve also noticed that I’m more likely to get distracted and give in to instant gratification during a work sprint.

 

5. Help your future self

Can you do anything in the evening to prepare for your morning work sprints? Completing a few quick tasks before bed can help you conserve energy the next day.

Here are a few simple things I like to do in the evening to get ready for the day ahead:

  • I make my breakfast (overnight oats with berries)
  • I write a short list of the three main things I want to work on the next day
  • I lay out my exercise clothes and running shoes
  • I clear away clutter from my work desks
  • I avoid all screens an hour before bed (I plug my phone in to charge in my office and don’t touch it until the next day)

 

Doing these simple things allows me to carry out my morning routine with ease. Then, I can hit the ground running with a clear, focused mind for my first work sprint.

 

6. Design a distraction free environment

If I check my phone for messages and engage in frivolous texting first thing, I crave distraction and the dopamine hits that come with it for the rest of the day.

For these reasons, I have implemented the following tech rules:

  • No engaging in chat groups for the first 6 hours of the day
  • No checking email or looking at screens for the first hour of the day

 

This may sound extreme, but these restrictions are incredibly liberating. As the author of the book Stand Out of Our Light, James Williams states:

“Reason, relationships, racetracks, rules of games, sunglasses, walls of buildings, lines on a page: our lives are full of useful constraints to which we freely submit so that we can achieve otherwise unachievable ends.”

By blocking myself from digital distractions and all the noise that comes with it, I can focus on chipping away at the projects that are most important to me.

 

7. Prepare the mise en place

Just like a chef prepares all the ingredients before cooking a dish (i.e. they create the mise en place), set yourself up with everything you need to do your work. The last thing you want is to get a few minutes into a work sprint and realise you need to go find a pen that works.

If you have everything you need within arm’s reach, it’s easier to stay focused on the task and get into a flow state.

 

Sprint phase: Doing the Work (25 – 45 minutes)

Once the warm-up phase is complete, we move into the sprint phase. Now, it’s time to do the work.

If you’ve done the work in the warm-up phase, the sprint phase is a lot easier. All you need to do is:

  • Set a timer for the period you intend to work for
  • Do your best to focus on the task at hand until the timer goes off
  • If you get distracted, it’s okay. Write down the distracting thought and gently bring your focus back to your work.

 

There’s no need to feel rushed as you work. You’re not competing with anyone else. This is not a race. It’s totally fine to take things slow.

Don’t expect the sprint phase to be pleasant. Even after a fabulous warm-up, you will most likely feel some discomfort and resistance about doing the work. This is normal.

You’ll feel the urge to run from this discomfort. But instead of running from it, befriend it. Remind yourself that the point of these work sprints is to move the needle on the things that really matter to you.

 

Rest and Recovery Phase (5-30 minutes)

When the timer goes off, take a moment to acknowledge yourself for showing up to do the work. Remember, this practice takes practise, and you just got some reps in.

Now it’s time to rest. You’ll probably have some momentum by now, so you’ll feel like pushing on but stop what you’re doing and step away from your work. As Ali Abdaal mentions in his book Feel-Good Productivity:

“Rest breaks are not special treats. They are necessities.”

I’m not going to lie: this phase has been the hardest for me to master. As someone with workaholic tendencies, I’ve had to work hard at getting rest.

Why is the rest phase so important?

Because the longer you focus, the harder it is to maintain your focus. The act of focusing depletes your brainpower.

The best way to recharge a depleted brain is to rest.

Like focus, rest is a skill. It takes practise. You have to be able to resist the lure of busyness and our fast-paced, always-on culture.

Here are some of my favourite ways to rest and recharge at the moment:

  • Go for a short walk out in nature
  • Do some stretches from Bob Anderson’s excellent book Stretching
  • Chop vegetables in silence (no podcast or music playing)
  • Take a power nap
  • Cut out pictures and glue them down on paper (zine or collage making)
  • Lay on the floor with a bolster under my legs
  • Tidy up a surface
  • Journal in my notebook
  • Prepare a toddler tray of healthy snacks (this is for myself, not a toddler!)

 

Whenever I find myself wondering whether to keep working or take a break, I ask myself:

“What kind of boss do I want to be for myself? A mean-spirited, hard taskmaster? Or a generous, caring boss who looks out for their employees’ wellbeing?”

The answer is simple: I choose to be a generous boss to myself. Therefore, I give myself permission to rest.

To sum up

I’ve come to see each of the phases of working like a sprinter (Warm-up, Sprint, and Rest and Recovery) as critical to staying healthy and balanced. Through trial and error, I’ve learned that skipping the warm-up or rest phase or going too hard in the sprint phase can lead to chaos and exhaustion.

As you cultivate the practice of working like a sprinter, significant things will happen to you. Not only will you notice that your productivity goes through the roof, but you’ll experience mental calm and clarity like never before.

As digital distractions no longer dominate your day, the noise of the world gets dialled down. You’ll find it easier to tune into what you need and what matters most to you.

I cannot stress enough that this is a practice that takes practise! One or two sprints won’t cut it. You need to persevere for long enough to experience the incredible benefits of this powerful practice.

One sec app

 

Are you happy with how much time you spend on your phone?

When you feel slightly bored, do you feel a reflexive, gravitational pull to check your phone?

If you spend hours each day clicking, scrolling, and posting, I want you to know that it’s not your fault.

It’s not that your weak willed, lacking discipline, or a lazy person.

It’s none of these things.

It’s no mystery or secret why so many people waste so much time on social media. Like a poker machine, these platforms are designed to be highly addictive.

Apps like TikTok, Instagram, Facebook, SnapChat, X (formerly Twitter) and YouTube contain persuasive design features that hijack your most valuable and precious resources: your time, energy, and attention.

 

Why are these Big Tech companies in an arms race to capture and hold people’s attention?

Because the more time we spend on their apps, the more data they can extract and sell for social influence.

The business model of Big Tech companies is simple: Keep people glued to their platforms for as many hours a day as possible.

In other words, your time and attention equal massive profits for these companies.

In his excellent book The Anxious Generation, social psychologist Dr Jonathan Haidt presents data showing teens aged 13-18 spend an average of six to eight hours every day on social media apps. That’s close to 50 hours a week.

 

 

Dr Haidt notes that this is just the time spent on the app. It doesn’t factor in the time spent thinking about social media while they multitask in the real world.

So, that’s 50+ hours that could have been spent outside in nature, learning a language, working a part-time (or full-time) job, making art, cooking, exercising, getting more sleep, and hanging out with friends.

Let’s also not forget that these apps intervere with and harm our wellbeing and ability to think and learn.

The multi-tasking that takes place as we engage with these apps throughout the day drains our brainpower, weakens our memory, and makes us tense and anxious.

The social comparisons we engage in on these platforms also warps our perception of reality and leaves us feeling like we’re not enough.

So, here’s something to consider . . .

 

What if you could protect your time, energy and attention from social media companies?

It’s possible, and I’m going to show you how.

I recently discovered a simple tool that helps people stop mindlessly consuming social media and other addictive apps.

It’s an app called one sec.

one sec is a self-nudging tool that helps you to create barriers to Big Tech that align with your goals and values.

 

 

Here’s how it works:

As you open up an addictive app, one sec intervenes by creating a 10-second delay in opening the app.

one sec creates the little bit of friction needed to make you pause and reconsider your behaviour.

After the delay, one sec presents you with a choice: Do you want to proceed with opening up the target app (e.g., TikTok)? Or close the app and do something else?

The creators of one sec explain it works by utilising three intervention strategies:

  • Creating friction (i.e., the time delay)
  • Giving you the option to not proceed and close the target app
  • Deliberate messaging

 

It’s important to highlight that you’re in control of the whole experience. You specify what apps you want one sec to target. You can also modify the time delay (making it shorter or longer) and change the deliberate messaging.

The question is, does this app work?

Or is it just another gimmicky product that fails to change your behaviour in a significant way?

I’ve been experimenting with this app for the last month, and I’m pleased to say it’s working for me!

Even though I don’t have social media and the wicked algorithms that come with them, I recently noticed that I was spending far too much time in group chats.

one sec has helped me be more intentional and deliberate with how I engage with these chat groups.

Instead of mindlessly checking these apps whenever I have time to kill, I now have dedicated periods when I engage with them. I’m following Dr Faye Begeti’s advice when she recommends in her book The Phone Fix to “Set a finite number of times for checking social media, condensing a large number of short checks into defined, longer ones.”

This is what one sec has helped me to do, and as a result, my focus and well-being have improved. I feel calmer. My days feel longer and less frenetic.

But I realise I’m a sample size of one. Plus, I’m highly motivated to reduce my time on addictive apps.

Is one sec effective in helping others to reduce their social media consumption?

The short answer is yes.

This research study found the app one sec helped people to significantly decrease their social media consumption.

 

 

In this study, 280 participants used the one sec app for a six-week period. Here’s what the researchers found:

36% of the time participants attempted to open a target app, they chose to close the app using one sec (i.e., they did not proceed with using the target app).

 

 

Over time, participants also opened the target apps less.

 

 

Opening problematic apps less or choosing to close problematic apps before engaging with them is actually a really big deal. Here’s why . . .

Less engagement with these addictive apps means less hits of dopamine.

Every quick and easy hit of dopamine you get from social media leads you to crave more stimulation from these apps. Before you know it, you’re in a full blown dopamine driven feedback loop.

Whenever I’m stuck in a dopamine loop, I’m not #livingmybestlife. Far from it! I feel overstimulated, chaotic, and jittery. Here’s why . . .

In his book How to Calm Your Mind, Chris Bailey explains that the brain networks for dopamine and calm are anti-correlated.

What does this mean?

It means when the dopamine network is activated, the calm network isn’t.

Imagine every time you mindlessly reach for your phone to check social media, you’re moving further and further away from a state of calm.

This may explain why participants in the one sec study reported experiencing increased satisfaction and happiness after decreasing their consumption of problematic apps.

 

Other one sec features worth exploring

The main intervention features (i.e., the time delay and option to not proceed with the target app) will help you decrease your consumption of addictive apps.

But there are many other features available with this app.

As you explore the additional features, it’s easy to feel overwhelmed. There’s a lot of extra bells and whistles. For example, there is the “Don’t get lost” notifications (i.e., scheduled reminders to close the target app when you are using it) and website blocking.

But like a lot of things in life, more features don’t necessarily result in a better user experience.

Ultimately, I decided to follow BJ Fogg’s behaviour design principle of ‘Simplicity changes behaviour’. I stuck with using just the basic features of this app.

I knew if I overcomplicated the app, I probably wouldn’t use it.

All that being said, there were two additional features I incorporated:

1. Strict Block Feature

I use the strict block feature every day. To be clear, the strict block feature is not to be confused with the basic block feature. What’s the difference?

If you select a basic block, you’re not really blocking yourself from the app. But there’s a barrier in place. If you try to open the target app, it brings up the following message:

 

“Be honest with yourself. Do you really want to stop this block?”

 

Whereas a strict block is a genuine bona fide block. You cannot use your target apps until the block is over.

If you have developed a mindless habit of reaching for your phone and checking certain apps, you need a strict block in place until your brain has had a chance to recalibrate itself.

Here is the tiny habit I created to give my brain a chance to rewire to lower hit of dopamine from my smartphone:

 

After I pick up my phone in the morning, I will open one sec and press strict block for six hours.

 

Activating a strict block means I’m in charge for the first six hours of my day (and the addictive apps are not running the show). This sets the tone for the day and puts me in proactive mode rather than chasing quick hits of dopamine. It also helps me stay calm and grounded.

 

A word of warning:

Even when you feel like you have regained control over your target apps, you must remain vigilant. It’s super easy to get drawn back into a dopamine-driven feedback loop.

 

2. The Journal Prompt Feature

The journal prompt is simple and effective. Before accessing the target apps, I am prompted to write about what I have done and what I feel grateful for.

I write 25 words before proceeding to the target app. This gives me a moment to reflect, which is always a worthwhile practice.

 

 

Free alternatives to one sec

There is a free version of one sec you can use, but it limits you to applying one sec to only one target app.

If you have multiple addictive apps on your phone (as most of us do), I recommend the paid version to unlock all the features.

It costs $25AUD for the year, which is value for money if you ask me. The app has already paid for itself in terms of the time, energy, and attention I’ve reclaimed.

I should mention that I had trouble initially installing one sec and getting it to work on the target apps. The process was a little finicky, and I nearly gave up after 20 minutes of trying to figure out how to get the app to work.

You can find similar intervention apps that are free and easier to install, such as ScreenZen. ScreenZen appears to be based on similar mechanisms (i.e., introducing a time delay and friction to the target app).

My brother recently started using ScreenZen to help combat his mindless habit of scrolling through social media. When I asked for his thoughts on this self-nudging app, he said, “It’s annoying.” But then he quickly added, “But that’s the point. It’s annoying, and that’s why you use the apps less.”

Another great feature of ScreenZen is that after spending seven minutes on the target app, it puts a stopping mechanism in place by prompting you to think about if you want to keep using the app.

 

Final thoughts

I don’t think anyone consciously sets a goal to spend 20, 30, or 50+ hours a week on social media. But if you don’t have strategies to combat the addictive apps on your phone, one thing is certain: Big Tech companies will hijack your time, energy, and attention.

As Michael Harris states in his book The End of Absence:

 

“Never forget that you live in an ecosystem designed to disrupt you, and it will take you for a ride if you let it.”

 

So, don’t be taken for a ride. You can easily access self-nudging tools, such as one sec and ScreenZen, to help you defend your time, energy, and attention.

Think of the things you’ve always wanted to do but tell yourself, “I don’t have the time. I’m too busy”. What if you could reclaim a significant chunk of time to do those things today? Would it be worth taking a chance on a self-nudging app?

You’ve got nothing to lose except potentially $25.

I encourage you to test out one of these apps to protect your most precious resources (i.e., your time, energy, and attention).

 

Note: In case you’re wondering, I have not been paid or sponsored by one sec to write this article.

 

Many people find it hard to sit down and start mind mapping.

When you start using this strategy, it can feel clunky and awkward. It requires some mental effort to get going.

Why can it feel hard to start mind mapping?

Because it isn’t a habit (not yet, anyway). But once mind mapping becomes a habit, it can feel easy and deeply rewarding.

So, how do you get to that point where mind mapping feels easy? Even fun?

In this article, I will explore how you can create a habit of mind mapping. I’ll show you how to remove friction or pain points so it’s much easier to put pen to paper and absorb ideas.


Removing barriers to mind mapping

Let’s start by looking at what gets in the way and stops many people from creating mind maps in the first place. I’ll also share some strategies you can use to overcome each of these barriers.

1. “Mind mapping takes too long.”

 

When you look at a mind map with all the pictures and different colours, it seems like something that would take a fair amount of time and effort to create.

If you’re comparing mind mapping to the time it takes to read your book passively, then yes, mind mapping will take more time. But you need to understand that reading your book passively is not an effective way to learn. In contrast, mind mapping is super effective.

People often fall into the trap of trying to make their mind maps look like works of art. Try lowering your standards and allowing yourself to make a mess when you mind map. This will speed up the process.

Another time trap is trying to mind map as you read and trying to mind map everything you read. I find it’s much faster to read and tab key ideas worth mind mapping later on. Once I’ve finished reading either the chapter or book, I then commence the mind mapping process. By this stage, I have a better understanding of the key ideas and what’s worth mind mapping.

2. “My mind maps don’t look pretty.”

Some people get hung up on the way their mind maps look. They can’t stand looking at messy pictures and scribbled words. If that’s you, perhaps you could take your drawing skills to the next level with some practice and sketch classes. But it’s not necessary.

Mind maps are not there to look pretty. They are there to help you learn. I am a big fan of badly drawn mind maps. If you look at my mind maps from university, they’re not works of art but they contain loads of important ideas. And that’s what matters most when it comes to learning.

Here’s a simple hack: invest in a set of nice, vibrant coloured pens. A bit of colour on the page will make your mind maps more visually appealing.

3. “I don’t know what to do.”

 

Mind mapping is straightforward. You draw a central image, curved lines, a few pictures, and write down key ideas. That’s it!

It’s not something you need to read a book about. You don’t need to enrol in a 10 week program to learn how to do this.

If you want some tips on how to mind map, check out my free Mind Mapper’s Toolkit. It’s a quick and easy read.

4. “Mind mapping feels strange and uncomfortable.”

It’s important to realise that the first time you engage in any new behaviour, it will most likely feel strange and uncomfortable. You may feel a bit clumsy and awkward. You may have questions, “Am I doing this right?”. All of this is normal and to be expected.

Even something as simple as the pen you mind map with can make or break the mind mapping process.

You’ve probably noticed that some pens don’t feel pleasant to write or draw with. For instance, I’m not a fan of the popular Sharpie pen range. I don’t like the way these pens bleed through the page. And I really don’t like the way they smell.

These may seem like minor irritations and quirks, but trust me, they’re not. Your mind mapping experience will be diminished by a pen that doesn’t feel good in your hand or on the page. And any behaviour that feels unpleasant is much harder to sustain.

I’ve since ditched my Sharpie pens. I mind map with a uniball signo pen and non-toxic Tombow paintbrush pens. As far as coloured pens go, I won’t lie, these pens are pricey! But you can find them online for $25 cheaper than in Officeworks (a big stationery store in Australia).

What I love about these pens is that they are super easy to use, feel lovely to strike across the page, and they won’t leave you with a splitting headache from the ink smell.

How do you develop the daily habit of mind mapping?

Here are some things that have helped me to establish this habit in my life:

1. Find a place in your routine

When is the best time for you to mind map? Where in your day can you easily slot in a 15 minute mind mapping session?

I like to mind map when I feel fresh and mentally alert (first thing in the morning).

Find an activity that you do every day without fail (e.g., having a shower, eating breakfast or dinner) and use that to prompt you to start a mind mapping session.

For instance, after I have completed my morning routine (workout, breakfast and shower), that’s my cue to sit down and start mind mapping.


2. Create your mind mapping mise en place

Before you start your session, set yourself up with everything you need to mind map. I like doing this the night before my morning mind mapping sessions.

Before I go to bed, I lay out a sheet of A3 paper, my pens, and my timer. The book I am mind mapping is open on the page where I need to start working. The next day, all I need to do is sit down, start my timer, pick up a pen, and away I go!

 

3. Deal with distractions before you start mind mapping

What’s one thing that can slow down the mind mapping process?

For me, it’s digital distractions (e.g., text messages and notifications).

You probably already know the things that tend to derail you. Create a barrier between you and those things.

For example, my phone is the biggest distraction for me. How do I deal with this? Before I start mind mapping, I take my phone and place it away from my body in another room.

This signals to my brain that my phone is off-limits and it’s time to knuckle down and focus on my work.

 

4. Show up and mind map every day (even if you don’t feel like it)

Don’t wait until you feel pumped and inspired to create a mind map. Set a timer for 10-15 minutes and start mind mapping (regardless of how you feel).

If you miss a day, don’t beat yourself up. It’s no big deal. Just say to yourself, “Tomorrow is a new day. I will get back into mind mapping then”.


5. Celebrate

When the timer goes off at the end of your mind mapping session, say to yourself, “Good job!”. Do anything that makes you feel instantly good. I often clap my hands or do a fist pump.

According to Professor BJ Fogg, the secret to wiring in any new habit is to release a positive emotion within milliseconds of engaging in the new behaviour. When you release positive emotions, this releases dopamine in your brain. This makes it more likely that you’ll engage in this behaviour again.


6. Get the right tools

 

I mentioned this before, but it’s important to repeat it: don’t go cheap with your mind mapping tools. Invest in good pens and paper. My favourite pens for mind mapping are uniball signo pens (0.7 tip) and Tombow paintbrush pens. Regarding paper, I love using Rhodia paper (it feels like your mind mapping on butter).


Final thoughts

It may sound a little dramatic, but mind mapping changed my life. I used to read books and then feel frustrated that I couldn’t retain much information. But now, I have a strategy I can easily use to help me understand and remember complex ideas. This gives me confidence when it comes to learning new skills and information.

I encourage you to be playful with this strategy. Don’t get too hung up on how your drawings look. Your top priority is to leave perfectionism at the door and have some fun. Because when it comes to mind mapping, done is better than perfect.