For my generation (Gen-Z), technology usage seems almost unavoidable. You can pop open TikTok for just a minute and BAM two hours are gone, just like that. TikTok might be fun, but it's not what I should be doing when I've got a lab report due tonight, a essay to write, and a test tomorrow.
What I've noticed, other than the amount of time I've just lost, was that starting my day with doom-scrolling immediately sends the rest of my day downhill. Even if I do manage to put the phone down, I still can't bring myself to open a textbook. I'll procrastinate by "searching" for the best spot to sit in the library or taking walks because thats exercise.
The solution is quite simple. I've figure out 3 simple rules that I follow that have solved this problem, without giving up my daily YouTube videos.
Rule 1: The One Hour Detox Rule
The One Hour Detox Rule is simple, for one hour after you wake up and for one hour before you go to bed, you should not look at any technology, especially your phone. Your brain has a set amount of mental energy (at least that's how it feels), and using technology causes major energy depletion. In the morning, immediately depleting your brain before it can even settle and prepare itself, immediately sets you onto a path of procrastination. During the night, when you look at screens it tricks your brain into thinking it's daytime, ruining your sleep. Sleep is important, do not underestimate the effects of bad sleep. Also, you need to give your brain a chance to decompress and absorb the day's events, instead of scrolling on TikTok, journal or meditate.
Rule 2: Plan Your Tech Time
Most productivity and scheduling videos tell you to block out your calendar and write down when you'll complete a task. I instead block out when I get my YouTube time. The goal is that you should be focused and present and completing difficult tasks until your planned time. Even if you don't have anything to do (a rare occurrence) don't hop onto your phone, instead take a walk, doodle, read a book (my personal favorite), or anything that isn't technology.
Rule 3: Clear Your Mornings of Your Phone
To my night owls out there, when I say you are actually way better in the morning I mean it. I could search up all the science behind it, but trust me I know from experience. If you have a reasonable sleep schedule, limiting technology in the morning and focusing on finishing imminent tasks has a huge impact. I get an unbelievable amount of quality work done in the morning before I ever touch my phone.
I've been following these 3 rules for about 3 months. It is unbelievable to the changes I've seen. I feel way less overstimulated, I'm able to manage classwork, and I'm productive enough in the mornings that I can spend the evenings with friends. Also, I'm so much more present when I walk around without my earphones in, and it's led me to wondrous experiences. You'd be surprised how much technology effects you until you start limiting it.