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This Is What Will Happen When You Start Putting Down Your Phone More

This Is What Will Happen When You Start Putting Down Your Phone More

I have long been interested in the problems associated with excessive smartphone use because we live in a time when our lives are dominated by technology. Smartphones (as well as laptops and tablets) seem to dictate our lives now.

Take a look around in public. Everyone seems to be glued to their smartphones everywhere you look. Many people have forgotten what it feels like to simply be a person and live life in the present.

Back in August 2013, I did an experiment. I turned my smartphone off for one month. That’s right. For one entire month, I was without a smartphone. There was no texting, no phone calls, no mindless internet browsing, no anxiously checking my e-mail every two minutes, and no social media.

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I know what happens when you start putting your smartphone down and I’m happy to share the benefits with you. Here they are:

1. You will initiate small talk on a more consistent basis.

Stand in a line at any place or event with a decent wait time. What do you usually see? You usually see a line of people just standing there mindlessly staring down at their smartphones. They are oblivious to the world around them. They have little awareness of their surroundings. Their only focus is whatever is on that smartphone screen.

This really is a shame because when you think about it, you have to wonder about all the missed opportunities. Who knows what kind of friendships or relationships could be started just by putting your phone away and engaging in simple small talk?

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You will know if you decide to put the phone away and pay attention to your immediate surroundings. You will have no other choice. Without a smartphone, life is boring if you just stand around and don’t talk to people. Without a smartphone to rely upon for ‘entertainment’, you will place evolutionary pressure on yourself to start making small talk with strangers. From there, the possibilities are endless.

2. You will become more observant.

When you allow yourself to be dominated by constant smartphone use, life follows one big pattern. You tend to do the same thing over and over throughout the week. You get up. You go to work. You talk with the same people every day. You go to lunch. You leave work. Maybe you go to the gym or take a class. And then you go to bed and do it all over again. This is reality for many people, especially those who are constantly on their smartphones throughout the day. You don’t really remember the details about your day. You don’t really remember specific people that you come across. It’s all one big blur.

This will change once you start putting your phone down more. Again, you will not be able to rely upon your smartphone as a means of numbing yourself from the rigors of your daily routine. You will be forced to actually look around and gain a deeper understanding of life around you. You will become more observant of people. You will also become more observant of the social situations developing in front of your eyes.

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3. You will give yourself a chance to reset your dopamine levels to “normal”.

It’s very common for people to say that we are “addicted to our smartphones.” But what does this really mean and is this accurate? It’s somewhat true. It’s not so much that we are addicted to our smartphones. In reality, we are addicted to dopamine, the “pleasure chemical” that is released in our brains as a reward mechanism. Simply put, we live in a society where constant access to technology and instant gratification at our fingertips has our collective dopamine levels way out of whack.

Recent research indicates that dopamine causes “seeking behavior.” Our brains are always seeking stimulation- hence, why we are a “click happy generation.” How many times have you found yourself searching on Google or YouTube for something specific only to end up looking at something totally unrelated an hour later. We’ve all been there.

When you make it a habit to put down your phone, you will start to alleviate this extreme seeking behavior. Eliminating the constant clicking, searching, and communicating will enable you to give yourself a chance to reset your dopamine levels to their normal range.

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4. You will relax and be in a good mood more often.

Constant smartphone use throughout the day can take its toll on you. This is especially the case if you make it a long term habit. Constantly looking at a small screen and mindlessly clicking away wears down your brain. Again, this relates back to abnormal stimulation and dopamine release. This habit, that so many of us engage in, adds another element of stress to our lives that is simply unnecessary.

The world is stressful enough. People have jobs. People have personal lives. Stress is inevitable. There is no reason to add to it. Yet, this is exactly what many of us unknowingly do when we do something like check our e-mail inbox ten times just on the elevator ride up to the office.

When you eliminate, or at least drastically cut down on this habit, you give yourself a chance to relax. Suddenly, life doesn’t seem to be moving so fast. There is time to fully enjoy something as simple as going to the grocery store. When you are able to put your phone down and relax, you will give yourself the opportunity to be in a good mood.

Featured photo credit: Pabak Sarkar via flickr.com

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Last Updated on March 25, 2020

How to Crush Your Lack of Motivation and Always Stay Motivated

How to Crush Your Lack of Motivation and Always Stay Motivated

How many times have you not achieved your goals and let yourself down due to your lack of motivation? When you’re not wallowing in sadness and self-pity, you are too busy procrastinating till you can’t anymore and before you know it, you are part of vicious cycle of anxiety and stress.

Whether it’s losing weight or bringing your business to fruition – motivation is essential for growth and success in every sphere of our lives.

That said, it is not easy staying motivated. In order to constantly stay motivated, you need to take ownership of your life and consciously make efforts in that direction.

Well, it’s never too late to take matters in your hands and change the course of your life. Here are 11 effective ways to crush your lack of motivation and always stay motivated:

1. Write Your Goals

The power of writing goals down has always been underestimated. Why write when you can remember, right? Wrong.

Our thoughts are all over the place and the first step to achieve your goals is to organize your thoughts. So, write your goals down, however big or small they might be. Make them as specific as possible and assign deadlines to each of them.

As you write them down and revisit them regularly, they get further drilled in your head, taking you closer to your goals. Doing this small exercise helps you to remain focused, motivated and lets you track your progress with ease.

Start today – take to your laptop or a diary and get down to writing what you wish to achieve in life.

2. Beat Procrastination

Your lack of motivation and procrastination go hand in hand. Every time you procrastinate, your motivation levels take a greater hit. The only way to bring an end to this loop is to stop procrastinating.

Next time you find yourself putting off something for ‘later’, stop and assess the reasons behind it. Get to the root of the cause and eliminate it in order to overcome this poor habit of procrastinating which is sabotaging your life and mental health.

Take a look at this guide and learn how to beat procrastination:

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What Is Procrastination (And the Complete Guide to Stop Procrastinating)

When you finally overcome procrastination, you will realize the positive impact it has on your mood and motivation levels.

3. Celebrate Small Wins

In the quest to achieve the bigger goals in life, we often forget to celebrate the smaller wins along the way. An achievement is an achievement – be it big or small, it deserves to be acknowledged and celebrated.

Finished a project on time? Reward yourself. Managed to run on the treadmill for a good one hour? Pat yourself on the back. Found time to meditate? Celebrate it.

It is these small achievements that reinstate that we are on the right path and take us one step closer to the bigger goals.

So, get into the habit of recognizing and appreciating small wins. You will be surprised to see how this practice helps you stay motivated.

4. Practice Gratitude

It’s easier to whine about what we don’t have rather than counting our blessings. Isn’t it?

Making gratefulness a part of your life is a very important step to retain high motivational levels. It revitalizes our spirits and renews our enthusiasm for life.

So, how do you practice gratitude? For starters, keep a gratitude journal to jot down what you are grateful for, express your gratitude to people you love and spread positivity wherever you go. If you need some inspiration to be thankful for, here it is:

60 Things To Be Thankful For In Life

By doing so, you begin to focus more on what you have rather than what you don’t and that is a great start to stay motivated.

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5. Be Optimistic

Life is not always hunky dory. There will be bad days when things aren’t going in your favor, when you feel lost and all you want to do is give up.

At such times, instead of letting negativity take over your life, adopt an optimistic approach to life. Quit overthinking, ask the right questions and focus on finding solutions.

Yes, there will be hurdles along the way but if you hang on to positive affirmations and hopes, the journey will be a lot smoother. So, with every passing day, sow the seeds of positivity and you are sure to build a positive environment around you.

6. Don’t Dwell on the Past

A lot of times, our lack of motivation stems from the habit of dwelling on the past. This gives rise to fear and regrets, preventing us from making progress in the present day.

Dwelling on the past is nothing but a waste of time. Understand that the past is long gone, and you cannot do anything to change that.

What you can do is make your present day worthwhile. Instead of looking back and having regrets, learn from your mistakes, forgive yourself and move on.

So, the next time you find your mind wandering off to the past, be determined to change the way you think and consciously concentrate on living in the present. This guide can help you:

10 Simple Steps To Let Go Of The Past

7. Face your Fears

You can never find motivation where there is fear. Identify the fear that is pulling you back and tackle it.

If you don’t face your fear head on, you cannot expect to conquer it and renew your motivation.

Ask yourself: What is stopping you? What are you scared of?

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Once you accept your fear, you can work on an action plan and think of solutions to overcome it. This article will give you some effective tips on conquering your fears:

How to Overcome Your Irrational Fears (That Stop You from Succeeding)

Seek external help if required but don’t choose to turn a blind eye over your fears – it will only aggravate matters.

8. Visualize your Success

You must have heard the famous quote, ‘see it to believe it’. That is exactly what visualization is about.

One of the most effective self-motivation techniques, visualizing the process to your desired outcome helps you move in a positive direction and achieve your goal.

Close your eyes and focus all your energies on the minutest of details that will take you where you want to reach. Doing this exercise everyday inspires you to keep going and not lose hope. The vision of attaining success will drive you to do better while instilling belief and confidence.

9. Find Inspiration

Can’t seem to find inspiration inwards? Don’t panic. There are plenty of external sources to gain inspiration from.

From motivational books and quotes to speeches, films and apps – it is a good idea to take help from motivational material to rekindle your spirits and regain your motivation.

Everyone is wired differently. For instance, a self-help book might work for your friend, but it might do nothing to move you. So, find what inspires you and turn to it when you are in desperate need for motivation.

Finding inspiration externally fills you with hope and sometimes that is all you need.

10. Enjoy Downtime

You are clearly exhausted with all the running you’re doing in life. So much, that you don’t even have time to stop and think what’s causing you so much unhappiness. All you know is that you are lacking motivation and everyday seems to have become a struggle.

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Now, that’s certainly not how you should live the rest of your life.

You need to schedule downtime for yourself, relax and give your mind and body some rest. Take a vacation, indulge in hobbies, meet some friends, put your hair down and stop with all the overthinking. It is important to do things that make you happy in order to think clearly and stay motivated.

11. Meditate Regularly

Meditation lets you take control of your mind. It improves focus and concentration while helping you relax.

Whenever you have had a tough day or find your thoughts going places, the best way to calm yourself down is by closing your eyes and meditating. It helps you to remove all the unnecessary frills in life and keeps you on the right track.

Include meditation in your daily schedule and you are sure to see an improvement in your productivity and motivation.

The Bottom Line

Practicing these simple exercises isn’t the tough part, what’s tough is religiously doing them every day.

However, don’t expect to get rid of your lack of motivation overnight. There will still be days when you will be low on energy but by making these conscious efforts to stay motivated, you are sure to see a vast change in your perspective and your response to bad days.

So, start today and be committed to making a positive change in your life.

More Tips About Staying Motivated

Featured photo credit: Sonnie Hiles via unsplash.com

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