How to use technology mindfully

The numbers - A study showed that the average person touches their phone 2,617 times per day. That includes all of our taps, swipes, and clicks.

T: Time - Our access to technology is usually instant and unlimited, so it can be easy to lose track of yourself!

T: Time - You can even set a timer on your phone to alert you when your time is up. It's easy to go down the rabbit hole and lose track.

T: Time - There are also apps that can reveal how much time you actually spend on your phone or a specific social media platform each day.

I: Intentional - You may turn to your phone to see if your friend has replied to confirm your dinner plans, or read an important news article.

I: Intentional - If you're simply scrolling through social media, ask yourself why and consider if you gain anything by doing this.

M: Mindfulness - Are you mindful while you're online? Do you stay on task or do you get distracted by ads or messages that pop up?

E: Experience - After scrolling social media or using other apps, ask yourself if it was a positive experience. Did you feel enriched after you put your phone down?

E: Experience - We often use technology for fulfilling and worthwhile experiences, like connecting with people and educating ourselves.

Practical steps - Here are a few more practical steps you can take to limit your access to technology and be more present.

Technology-free room - Most of us have some form of technology in every room, or we carry our phones with us into any room.

Technology-free room - This room can then be dedicated to more mindful activities like reading, meditating, yoga, or creative pursuits.

One device at a time - We often scroll on our phone while watching TV. This adds to the noisiness and over-stimulation we experience in our everyday lives.

Social ban - Challenge yourself to leave your phone in your bag or pocket when you're having dinner with your family or meeting your friends for drinks. Soon you won't even miss it!

Sleep hygiene - Put your phone down before you get in bed. Sleep hygiene is so important for a peaceful mind and a good night's sleep.

Sleep hygiene - Try creating a wind-down routine for yourself before bed that doesn't involve technology.