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When was the last time you went a full day without checking email, texts, or social media? Can’t remember such a day? How ‘bout an hour? When was the last time you went a full hour without accessing your digital devices? Is that even possible?

Writer Linda Stone claims most of us live in a state of continuous partial attention. She says,

To pay continuous partial attention is to pay partial attention — CONTINUOUSLY. It is motivated by a desire to be a LIVE node on the network. Another way of saying this is that we want to connect and be connected. We want to effectively scan for opportunity and optimize for the best opportunities, activities, and contacts, in any given moment. To be busy, to be connected, is to be alive, to be recognized, and to matter.

We pay continuous partial attention in an effort NOT TO MISS ANYTHING. It is an always-on, anywhere, anytime, any place behavior that involves an artificial sense of constant crisis. We are always in high alert when we pay continuous partial attention.

Stone, L. (n.d.). Continuous partial attention. In Linda Stone. 

So, what’s wrong with that? After all, we’re glued to our digital devices because they’re useful and entertaining. Too much use, however, disrupts our ability to pay attention, and this is a big deal. Focused attention is essential to optimal performance at work, at school, and at play. Furthermore, that “artificial sense of constant crisis” generates stress and anxiety.

The antidote? No, I’m not going to ask you to give up your phone, but you really should take a break, a little digital device holiday, on a regular basis.

How to take a digital device holiday

The premise is simple, really: Regularly set aside a significant period of time during which you don’t use your digital devices.

Some health experts (e.g., functional medicine specialist Chris Kresser) advocate holidays of 5 to 10 days a couple of times per year. I certainly see the value in that, but it’s not where I’d start. Multi-day holidays can be difficult for some people, and as with meditation, the more often you take a digital device holiday, the greater the benefits.

I recommend taking at least one half-day off per week. Ideally, take a full day off every week, plus add a longer holiday of one to two weeks once or twice per year.

And yes, the idea is to COMPLETELY avoid the devices. No texts, emails, social media, online shopping, web surfing (no, not even to check the reviews on that new restaurant), etc. And -- gasp -- no podcasts! Personally, I also refrain from watching television during my device holidays, but it’s up to you decide whether to go this extra step.

 

This Week's Peaceful Moment: A mule deer at Elk Island National Park, Alberta, CanadaThis photograph is copyright protected and used with permission. Please do not copy it.

 

Here are some strategies to help you unplug:

Let those close to you know when you’ll be unavailable for texts, emails and calls. You might even challenge them try unplugging, too.

Set up an autoresponder to let others know when you’ll be offline and direct them to other sources of help, if that’s applicable.

Turn the devices off instead of just letting them sleep...