One of the reasons we create a meditation practice is to cultivate a more mindful presence throughout our day-to-day lives. But there are many things that may get in the way of maintaining that feeling of inner peace and Technology can be one of the biggest culprits.

Distractions in the form of our smartphones, laptops, tablets and gaming devices are aplenty.  We grab our smart phones when they beep or ring, and pretty much any time we free between meetings or chores, bored or curious. This counters productivity if we are trying to get work done that requires real thinking and focus. I am someone who does not get distracted easily but sometimes, I have trouble resisting when I hear my phone ring or beep.  In the book “Wiley handbook of Psychology, Technology and Society”, Dr. Larry Rosen suggests a formula to restrict the power of our devices over us. He calls it ABC, which essentially means:

A: Awareness. Know what distracts YOU.

B: Breath. Calm and reset often.

C: Choices. Make good choices for you.

This first step is essential to knowing what distracts you and what helps you focus/reset. Once you have a clear understanding, you can find a practice that works for you to reduce those distractions. I have listed below a few ideas to take a technology break and these have helped me to stay focus.

• Go for a walk without your phone

• Silence your phone for an hour or two in the evenings

• Turn off your phone for a few hours over the weekend, making that conscious effort to take a technology break

• Take one weekend a month and go somewhere in nature without network services

• Turn Your Phone Off – This sounds easy, but it’s not easy to follow through with. I put my phone on airplane mode before starting my day and this helps me stay focused and be more present in my morning activities

• Designate one or two areas in your house where devices are not allowed, and try and stick to your rules. Trial zones might be your bedroom, backyard, living room or children’s rooms

Once you slowly incorporate technology breaks into your everyday life, your instinct to grab your phone for every little thing will decrease, there will be less dependency on technology, and gradually, you will find yourself more present in day-to-day life.