Author: It’s Time to Log Off

  • Some Surprising Dangers of Technology Addiction

    Some Surprising Dangers of Technology Addiction

    Some Surprising Dangers of Technology Addiction

    Technology addiction can come in many forms; from over-reliance on smartphones, to not being able prise yourself away from video games. We have regularly written about some of the ways that we can try and limit our time on devices; whether that’s tips for digital detoxing when travelling, or how to unplug from your inbox. But why are we so keen for people to be self-aware about the issues? There are many potential dangers of tech over use and technology addiction, some more surprising than others.

    Technology addiction is causing growing concern in mental health circles, with suggestions of links to anxiety and depression. Arguably the worst culprit is social media addiction, with young people particularly vulnerable.

    Since the launch of MySpace in 2003 followed by Facebook a year later, the total user base of social media has grown exponentially. According to Statista, in 2017 there were 2.46 billion social media users worldwide. Social media is now a central part of many people’s everyday lives, whether that’s catching up with friends on Facebook, or keeping an eye on celebrity lifestyles on Instagram. The effect that social media addiction might be having on mental health is no longer a secret, with more and more press, public figures, and health bodies coming out and voicing their concerns.

    Potentially a consequence and a cause of this is the fact that there is an ever-growing body of evidence that suggests a link between social media usage and poor mental health. A quick scroll through our facts page shows numerous examples:

    Social media addiction is a very real danger, with children particularly vulnerable. If you have any concerns about your child’s technology use, then we have useful tips on our blog.

    Whereas poor mental health may be a well-publicised side effect of technology addiction, it is certainly not the only issue – and one that may be slightly surprising is that social media overuse can potentially make us more susceptible to burglaries.

    According to the Independent, a recent study of 2,000 social media users found that 22% share information online that they are on holiday and away from home, while a further 33% said that they had posted a holiday picture whilst away. One in 20 even revealed exactly how long they are away for. This might seem innocent enough, but when privacy settings haven’t been checked, and social media accounts are left public – problems can arise. Even a former burglar recommended not freely posting schedules online.

    So burglary is a somewhat surprising danger of social media overuse and addiction, but one that could have serious consequences.

    Using devices whilst driving is likely to cause major issues when it comes to road safety. Mobile phone driving laws were first enacted in the UK in 2003, and by 2017 the penalty if caught using a phone whilst driving in the UK was 6 points and a £200 fine. But this still didn’t appear stop some people using their phones whilst driving.

    Back in 2016, the Mirror reported that one in eight traffic accidents were down to smartphone use. In Ofcom’s latest report on digital dependency, it was found that the average Briton checks their phone every 12 minutes and spends nearly three and a half hours a day looking at a mobile device. If users can’t unplug themselves from their phones for more than 12 minutes whilst driving, this could have serious consequences on the road. Indeed in 2016 32 people were killed and 105 seriously injured in crashes involving a driver being distracted by their mobile phone. As smartphone addiction increases, we are probably likely to see the number of traffic accidents increase.

    There are a number of other potential dangers of technology addiction, often related to excess screen time. For example, artificial blue light emitting from screens increases alertness and suppresses the hormone melatonin, which negatively impacts sleep. Apparently 47% of UK adults miss out on sleep due to internet usage. And a US survey found that more than 73% of young adults suffer from symptoms of digital eye strain from screen overuse. As well as this, some research has found a link between internet addiction and changes to the brain involving emotional processing and decision making.

    Overall, the potential dangers of overuse of technology are well documented. They cover a range of issues – from mental health, to increasing the chance of burglaries. By being more aware of your own technology use, you can ensure that any risks of dangers are limited.

    View the original article at itstimetologoff.com

  • 5 Must-Read Tips for Mindful Travel

    5 Must-Read Tips for Mindful Travel

    5 Must-Read Tips for Mindful Travel

    Booked a holiday recently? Can’t wait to put your ‘out of office’ on and visit somewhere new?

    We talk frequently about the importance of ditching digital distractions and the pressure of our always-on culture at home. Now, it’s time to get serious about the practice of being present when we’re travelling.

    Read on to discover our list of mindful travel tips to help you switch-off and make the most of your trip.

    1. Slow Down

    Annual leave is precious. If we’re on a city break, we’ll peruse Tripadvisor to find the must-visit sites in that place. Then, we’ll pack them into our few-day stint in the city. We race from place to place, ticking off each attraction as a story ready to relay back home. It’s exhausting. One of the first mindful travel tips is to slow down and enjoy each and every activity.

    This goes for food too. Instead of seeing lunch as an inevitable fuel-up before an afternoon of more sites and queues, enjoy the tastes and scents of the local dishes. After all, food is as big a part of a nation’s culture as the history and language.

    2. Take Meaningful Photos

    The permanence of the film camera has been replaced by almost limitless digital photography. We take photos of everything. We don’t need to carefully choose where and when to use our scared shots, we just point and shoot. Some of us are probably guilty of spending just as much time, or even more, taking photos of somewhere as we are enjoying it through our own eyes. And many of us probably never do anything with the hundreds of photos taken.

    Limit the number of digital photos you take and try a film or instant camera. You’ll become more in touch with what you’re photographing and spend more time just enjoying the view.

    3. Don’t Over-Rely On Your Phone

    In an interview with Afar, Sara Clemence, author of Away & Aware: A Field Guide to Mindful Travel, said, “Doing stuff on your phone can be really efficient. You can figure out how to get from place A to place B quickly or find a restaurant. But “most efficient” doesn’t always mean “best.” If you don’t use your phone to figure out public transportation, it will take longer. But this is a vacation, not a commute. Who cares?”

    Part of getting to know a place is doing as the locals do. It’s puzzling over the transport system, asking for directions and enjoying the journey. While useful and now more accessible than ever after roaming charges were abolished in the EU, smartphones can also be a barrier to interacting with locals on our trips. We move around cities like independent entities, shielded by the comfort of Google at our fingertips. There’s no need to interact with the culture around us, or even get to know street names and memorise routes. To be more mindful of where you are going and what’s around you, try using a paper map before turning instinctively to your phone.

    4. Switch Off From Social Media and Email

    In the same interview, Sara Clemence added, “We spend half of our vacations figuring out how we’re going to portray our vacation.” Rather than taking in the present moment, many of us are often guilty of thinking ahead to what photos we’ll share online and the witty captions that will accompany them. Switch off from social media and stop thinking about what people will think of your holiday. Instead, ask yourself, what do you think of your trip? It’s ok to not to have had an Instagram-worthy day.

    In the same sense, checking what’s going on back home on social media, replying to messages and keeping in touch with work creates a barrier to enjoying the here and now. 60% of people say a traditional holiday doesn’t relieve their stress because they don’t fully disconnect from their job. You’ve worked hard to book a holiday away from the norm, so why not allow yourself to completely switch off from it?

    5. Make Time To Observe and People Watch

    Most attractions are topping Tripadvisor for a reason – they’re probably oozing culture, history and/or heavy sponsorship. They are worth visiting, appreciating and remembering. But, when it comes to mindful travel, the places you are supposed to tick off your must-see list are only part of the story. One of the most important tips for mindful travel is leaving time in your itinerary to get a sense of local life. Walk away from the main sites, sit in local cafes and just observe normal people going about their normal business. If a place is packed with locals, ask the waiter what the most popular dish or drink is, preferably in the local lingo; even if you can only string a sentence or two together!

    Mindful travel is similar to deep travel, it’s about getting to know the world and its people, not just ‘seeing’ the sites and ticking a destination off your list. Sound good? On your next break, why not put down your phone and give mindful travel a try?

    View the original article at itstimetologoff.com

  • Digital Detox in the News

    Digital Detox in the News

    Digital Detox in the News

    Any long term followers of Time to Log Off will know that we have been banging the proverbial digital detox drum for a while now. From as far back as 2014 we set out to firstly investigate what a healthy use of screens looks like, and then help others discover the joy that can come with regular breaks from our digitally connected world.

    With this in mind, to see the national press becoming more and more aware of the potential issues overuse of technology can cause, feels like a great win. In the last year, and particularly in the last few months, we have seen more and more articles that cover a range of related topics, whether that’s highlighting the dangers of social media for our children, or how smartphone addiction can have deadly consequences. Ofcom’s latest report on digital dependency has also prompted people to start talking. So let’s round up digital detox in the news.

    Last Monday, founder Tanya Goodin featured in a Metro piece that highlighted recent research that found a link between emotional maturity and social media usage. One of Britain’s leading brain scientists Baroness Susan Greenfield, has raised concerns that children are losing the ability to think for themselves, empathise with others and communicate effectively. She argues that children are opting for the instant gratification that social media provides, something that they begin to rely on, and in turn has an effect on a child’s own “inner narrative”.

    As Tanya says in the article, “the digital world fills any impulse children may have to occupy or entertain themselves by providing non-stop 24/7 entertainment, with 1% of UK under fives having their own smartphone their digital reliance is coming earlier and earlier.”

    Greenfield’s comments were also covered in The Independent, who amongst other things, referenced the letter that US child welfare experts wrote to Mark Zuckerberg, urging the Facebook founder to remove their messaging app aimed specifically at children.

    Clearly, the dangers of too much social media are now on a lot of agendas, something highlighted by extended coverage in the BBC. The long read focuses on the Scroll Free September campaign – something we are right behind. #ScrollFreeSeptember is all about getting off social media for a month to establish a healthier way of using it, whether that’s by going completely cold turkey or by logging-off after 6pm and trying out how each approach feels.

    Encouragingly, the BBC has used the RSPH initiative to highlight real life stories in their report. One teenager explains how she feels like a “slave to her phone”, another expresses how she is starting Sixth Form in September and wants to keep social media usage separate. The self awareness of this generation is certainly encouraging. Perhaps the most high profile case recently has been Russell Kane, who has admitted he is receiving counselling to help him with an internet addiction that is “affecting his life” and left him “no longer in control.”

    Social media addiction may be seeing the most news coverage at the moment, but that’s not to say other forms of digital addiction are falling by the wayside. One rather startling effect of smartphone addiction was covered in iNews this week – that it can potentially cause car accidents. In the article, road safety charity Brake reference Ofcom’s new findings, that “the average Briton checks their phone every 12 minutes and spends nearly three and a half hours a day looking at a mobile device.” These stats suggests that distraction at the wheel is very probable ndeed and the effects can be deadly. According to Brake, in 2016, 32 people were killed and 105 seriously injured in crashes involving a driver being distracted by their mobile phone, and Ofcom’s recent stats suggest this amount could increase.

    In the Times, one brave journalist gave up his smartphone for a week in favour of a stripped back Nokia which only has 2G. He experienced the type of issues you might expect  – having to print off a map rather than relying on Google Maps, no more Uber, or online banking. However, he also recognised the mental upside to taking some time away from constance smartphone usage.

    Elsewhere, Mashable covered Facebook and Google’s leap to try and solve phone addiction themselves, in the Evening Standard there was a print write up which did the same with a more positive view, and the Telegraph explained the link found between video game addiction and depression. So much coverage in the press around the potential dangers of digital addiction can only be a good thing, and we hope it will trigger more public awareness that will help to address the issues of phone dependency and screen overuse before we all discover they are getting worse.

    View the original article at itstimetologoff.com

  • 5 Tips For an Unplugged Summer: Stress-free, Screen Free, Holidays

    5 Tips For an Unplugged Summer: Stress-free, Screen Free, Holidays

    5 Tips For an Unplugged Summer: Stress-free, Screen Free, Holidays

    Struggling to keep the kids (and yourself) off screens already when the summer holidays have only just got going? We’re old hands at keeping everyone happy and busy offline so avail yourself of our top tips and sit back and watch peace and harmony descend on your home this summer:

    #1 Agree your unplugged summer ground rules

    Talk as a family about what the rules should be around screens over the holidays. Just don’t be surprised when the kids want to set rules for parents too. Checking email after work, staying on social media for longer than you intended, if you all agree the rules together you have to all stick to them. It’ll be motivating for kids to see you joining in and they’ll appreciate a bit of your undivided attention.

    #2 Plan activities that can’t be done with a screen

    Trip wiring, abseiling, rock climbing, even a spot of tree climbing  – if you plan or suggest enough things that just can’t be done with a screen in the hand (and are challenging and exciting to do) you’ll be surprised how keen kids are to put their phones and tablets down and join in. The beauty of this is that you’re not actually asking them to quit their screens for an unplugged summer activity, they’ll work it out for themselves.

    #3 Create an analogue challenge day

    Make the whole business of being off-screens into a game by planning a digital detox day out where you all leave screens behind and have to manage without them. From doing without maps and GPS to not being able to check train times and bus timetables, think in advance about what might be the most challenging aspect of your day and enjoy watching all your skills of navigation and resourcefulness come flooding back. To gamify the experience further dole out points – and create a leader board – for the family member with the most analogue ingenuity in any of the situations you find yourself in.

    #4 Seek out wi-fi black spots

    You probably already know where these are in your local area because your kids have undoubtedly complained about them. If you’re going further afield some hotels and holidays now even promote the specific digital detox aspects of their  location (ie rubbish wi-fi). They may be few and far between but seek out those places which really do struggle to provide a wi-fi signal, no teenager is going to want to waste their precious data package unnecessarily so you’ll see them automatically cutting back on their screen time and finding other things to do.

    #5 Find like-minded families

    Spending more time offline is never going to work if you’re spending a lot of time with a family that’s glued to their screens. Find some friends and family who agree with you that an unplugged summer is going to be a lot more fun than one glued to smartphones and social media and arrange to spend more time with them. It’s a real bonus if you can find a family who loves playing retro board games or maybe has a liking for bat and ball games in the garden or on the beach. Who knows, some of it may rub off on your kids permanently?

     

    For more tips and tricks to keep the whole family happy off screens, our new book Stop Staring at Screens is out in the US and UK on 6th September. Pick up a copy here.

    View the original article at itstimetologoff.com

  • Your Thoughts Are Not Your Friends

    Your Thoughts Are Not Your Friends

    Your Thoughts Are Not Your Friends

    You are not in charge of the thoughts that arise in your mind. Otherwise you would choose to be happy all the time – or to remain unruffled in every moment.

    If you’re not sure about whether you are in control of your thoughts, try the following three minute experiment. All you need is a sheet of paper, a pen and the stopwatch on your smartphone.

    Now start your stopwatch and scribble down every separate thought – however fleeting or insignificant – that occurs to you during the next 180 seconds. Then stop and cast your eye over ‘Exhibit A’. You may or may not be surprised by the volume of thoughts that have just streamed through your mind. And by the instances of repetition.

    You now have practical evidence that a ‘thought tap’ is permanently open in your mind, producing a constant dribble of material. A lot of it is trivia. A lot of it is nonsensical. A lot of it is negative. Some if it is loving. Some of it makes you feel happy. Some of it is harmless. Some of it makes you bristle with anger, jealousy or insecurity.

    I don’t know where these thoughts come from and that doesn’t really bother me. What’s more important is to see that attempting to attend to every one of these thoughts is madness. Because to do so would be to commit myself to a life of virtual slavery. It would be rather like spending the rest of my life trying to tidy up the floor of the Amazonian rainforest by picking up every twig, leaf, seed pod or vine that fell to earth.

    I prefer instead to think of my mind as resembling a weather system. I know that I don’t choose the weather. And I know it doesn’t give a hoot about my preferences. Sometimes it’s sunny, sometimes it’s raining. Sometimes there’s a thunderstorm. And I can rage against the rainclouds as much as I like, but I can never ‘fix’ them.

    Even if I get onto Twitter and express my dislike for the particularly menacing raincloud that has parked itself above my home I will not alter the outcome. The raincloud will pass in its own good time. So I prefer to ignore the rainclouds (as far as I can) and get on with what needs to be done. More weather will be on the way, because we are never ‘weather free’.

    You don’t choose your thoughts either. If you wish you can rage against your thoughts all day long, but you can never ‘fix’ them. So why not leave them to their own devices and get on with what needs to be done (your cat, dog, child, friend, mother, partner or work colleague probably needs you)?

    Like rainclouds your thoughts will eventually pass, unless you obsess about them and let them take over your life. More thoughts will be on the way, because we are never ‘thought free’.

    Given that our minds are already besieged by thoughts we probably don’t need any more material. We can choose to partially release ourselves from ‘slavery’ by taking regular breaks from texts, emails and social media and practising mindfulness. Or we can choose to open the proverbial floodgates and allow the floor of the Amazonian rainforest to become even more cluttered.

    The weather is not your friend and neither are your thoughts. It’s your call.

     

    View the original article at itstimetologoff.com

  • The Curse of Comparison Culture

    The Curse of Comparison Culture

    The Curse of Comparison Culture

    Have you ever scrolled through Facebook or Instagram and suddenly felt that lurch in the pit of your stomach when you spot your friend or colleague or cousin looking really thin? Or maybe really happy? Maybe it feels like their kids are never crying or perhaps they are always laughing with their partner, smiling into each other’s eyes? Or maybe they are on holiday – again? Or maybe they are wearing that dress or shoes you know you could never afford. Why are they always having so much fun?

    Social media has, in some ways, given us a window into one another’s lives. You can see your boss at home or on the beach. But of course, the reality is that everyone goes to town on their own window dressing. No one ever actually posts the crying baby or the tummy rolls or the screaming matches. They carefully curate a set of images to convince the world – if not themselves – life is great.

    Yet even rationally knowing that, the lurch in the pit of my stomach stops me in my tracks. I quit Instagram because it just made be want to the thinner/blonder/on a beach but every now and then I find myself logging in and lurking. I get my fix of others people’s “lives” and like junk food, I devour it in the moment and then feel plagued with guilt after. Because it doesn’t make me feel good about myself. Fixating on the lives of others only serves for you to undermine your own. My reflection in the mirror simply becomes a list of negatives: I’m not that skinny; I don’t have a tan; my legs aren’t that long.

    I did recently stumble across a bit of anecdote though, something that tips the balance and makes me remember what is good about my life. I’ve just came back from two weeks road tripping through Nevada and Utah. It was magical and I took lots of pictures on my iPhone. So now, instead of scrolling through other peoples’ perfect lives, every now and then I look at my own pictures, my own life and think, wow, what an adventure. After all, if we’re too busy looking at others, we might miss the amazing things that are happening around us.

    View the original article at itstimetologoff.com

  • How to Help Teens Embrace Mindfulness

    How to Help Teens Embrace Mindfulness

    How to Help Teens Embrace Mindfulness

    The Girl Guides recently hit the headlines for announcing the largest shake-up in its 110-year history. Among the 100 new badges and 700 new activities announced to form part of the new programme, a ‘Be Well’ section offers the chance to work towards badges in mindfulness and self-care. Around 50,000 girls were involved in shaping the new badges and activities.

    This movement highlights both a shift towards better awareness of the importance of self-care by young people themselves and the promotion of positive mental health by those around them. Digital mental health has been at the forefront of this conversation. The Good Childhood Report 2017 found that moderate use of social media was associated with higher levels of wellbeing. However, the same report also recorded strong links between excessive social media use (over four hours per day) and low wellbeing. Quoted in The Guardian, Sarah Brennan, chief executive of the charity Young Minds, highlights, “the rise of social media means they need to always be available, they may seek reassurance in the form of likes and shares, and they are faced with constant images of ‘perfect’ bodies or ‘perfect’ lives, making it hard not to compare themselves to others.”

    As adults turn to mindfulness to find better balance in the digital world and combat stress, we discuss how this practice could too help teenagers as they navigate some of the most challenging years of their lives under increasing digital pressure.

    How to Help Teens Embrace Mindfulness in 3 Steps

    1. Explain How Mindfulness Can Help Them

    When considering how to go about getting your child off their phone, lamenting how much time they spend online is probably going to backfire. To prove why it’s a good idea to have some tech downtime, it’s key to outline how mindfulness can help your teen. For example, studies have shown how mindfulness practice can reduce the symptoms of stress, depression and anxiety. Explain how acknowledging negative thoughts without judgement allows you to identify that they are not always true reflections of reality. You can also make mindfulness very relevant to the current chapter of their lives, their education. Other studies claim that students who meditate before tests and exams perform better than those who do not.

    2. Make Mindfulness Normal

    After explaining the benefits of embracing mindfulness, you need to practise what you preach. Take breaks from your own devices through digital detox and use meditation and mindful practices to deal with stressful situations. If you’re not doing it, why should they?

    3. Acknowledge That Mindfulness Isn’t Just About Meditation

    While mindfulness is commonly practiced through meditation, there are other ways to feel present which may be more appealing to teens. A great example is the recent trend for bullet journals. The bullet journal system is a way to rapidly record events, tasks and feelings in a dotted notebook. It was created by Ryder Carroll, a digital product designer from New York. Here, you’ll notice a trend with Silicon Valley’s elite. Some of the most tech-minded folk are the ones that feel the need to disconnect the most. Carroll has dubbed his system “the analogue system for the digital age.”

    Since he unveiled the concept in 2013, a community has blossomed, and many young people have run with the idea. On Instagram, #bulletjournal or #bujo will surface hundreds of images of impeccably neat and beautifully decorated dotted pages. It’s an offline hobby which allows users to enjoy creativity while being more aware of their day-to-day feelings. For teens, it could be a great way to express creativity while still taking part in a seemingly ‘trendy’ activity.

    Through explaining mindfulness, see your teens discover a better balance with their digital devices and improved digital mental health.

     

     

    View the original article at itstimetologoff.com

  • A Brief History of Female Political Figures Being Abused Online

    A Brief History of Female Political Figures Being Abused Online

    A Brief History of Female Political Figures Being Abused Online

    Twitter is an excellent real time service for finding out what is happening right now. Mainly because of this, it has evolved into something of a social network for news, with journalists using it as an important source for finding out what public figures have to say.

    But alongside this has come an ugly underbelly. Anyone can set up an account on Twitter anonymously, and with that comes the world of trolling. Look at the comments beneath almost any politician’s or national newspaper’s account, and you’ll almost certainly find something unsavoury, perhaps hate filled or even with threats of violence. Facebook also often suffers from the same problem.

    Female political figures in Britain have suffered greatly from this trolling. While Twitter have assisted police in finding the people behind the threats, they seem powerless to stop such people making the threats in the first place. There are many clear examples where abuse has been reported on by national newspapers, and people have often targeted certain figures several times in separate incidents.

    Taking time to list all such occurences in detail could easily run into an article of book sized lengths. Here are a few examples of recent happenings to illustrate the problem. It is, unfortunately, a much bigger problem that some of these better known incidents alone.

    Stella Creasy vs. Wonga

    One female politician who has been on the receiving ends of extreme abuse is Labour MP for Walthamstow Stella Creasy. While abuse likely started before 2012, it was in November that year that the first report of a Twitter troll targeting Creasy was reported.

    Her vocal opposition to payday loan website Wonga led to a public attack, and a Guardian investigation found that an employee of the firm was using anonymous Twitter accounts to do so. One account called Creasy ‘mental’, ‘nuts’ and a ‘self-serving egomaniac’. While they were using a company computer, the troll was operating without Wonga’s knowledge and their identity was not revealed.

    New Banknote Debate Leads to Abuse

    In April 2013, the Bank of England announced that in 2016 it would release a new £5 note; Winston Churchill would replace prison reformer Elizabeth Fry on the back of the money.

    This would mean no women featured on any of Britain’s bank notes. Disappointed at the decision, journalist Caroline Criado-Perez began a campaign for the Bank of England to reconsider. Her campaign gained support from 35,000 petitioners and enough money for a legal challenge should the campaign be ignored.

    Stella Creasy also leant her support, organising a letter of 46 MPs to the Prime Minister. The Bank of England were open to the discussion, and in July they announced that they would feature Jane Austen on the back of new £10 note, which was due to come out in 2017.

    The campaign can be seen as a small victory for equality, but it’s big deal in some ways – legal tender is itself a form of media viewed by millions of people every day, and that a single English woman’s achievements wouldn’t be on one of the five banknotes is quite an oversight. There’s nothing particularly radical, or militantly feminist about this idea.

    ‘It’s All Just Satire’

    But people on Twitter did not take lightly to the campaign. While trolling was building throughout July, it reached its feverish height after the Bank of England had made their announcement. Both Criado-Perez and Creasy were then subjected to rape threats, at rates of nearly fifty such tweets an hour, with the former tweeting,  “I actually can’t keep up with the screen-capping & reporting — rape threats thick and fast now. If anyone wants to report the tweets to Twitter.”

    One of the tweets sent by troll Peter Nunn, read, “You better watch your back, I’m going to rape your arse at 8pm and put the video all over.” Nunn was later jailed for 18 weeks for a ‘campaign of hatred’ directed against Criado-Perez and Creasy, which took place from multiple accounts, even continuing when one was suspended.

    In the dock, he said about his rape threats to Criado-Perez, ‘I realise now that rape threats aren’t a compliment. I said you could take it as a compliment you are beautiful.’ Alongside this warped thinking was the excuse common amongst Internet conspiracy theorists, fake news publishers and trolls alike – it was all, of course, just satire.

    De-selection Threats After Syria Vote

    And all of this in 2012 and 2013: Twitter was not yet even ten years old, but it clearly had a serious attitude problem. But for every Peter Nunn locked away, there were thousands who went unreported, and yet countless more who Twitter and even the police would give up on. The hordes of trolls across social media weren’t done with Stella Creasy yet either.

    Even while deciding whether to go against Jeremy Corbyn and vote with the government on supporting military action in Syria in December 2015, she was subject to more online abuse. On the evening of the vote, she posted to Facebook:

    ‘its not really possible for me to keep up with the messages am getting on social media at present, but have just dipped in and seen some discussion about the protest march on Tuesday and also the abusive messages I have been receiving…’

    She later told Channel 4 News that after the vote, she received ‘12,500 tweets within a couple of days – 2,500 in the first day alone.’ She also spotted a comment left by Asim Mahmood, who wrote,

    ‘In my opinion any Labour MP who supports the killing of innocents in this way should automatically go through a trigger ballot for reselection. Anyone want to word a motion to that effect?’

    She responded: ‘Will continue to listen and reflect but want to be clear that one thing I will not do is be bullied by a sitting Walthamstow Labour councillor with the threat of deselection if I don’t do what he wants.’ This wasn’t just anonymous trolling, but pressure from councillors in her own party and constituency. In the event of the vote, when Creasy did vote in favour of military action, media reports of potential de-selection ran rampant.

    The Anxiety from Receiving Online Abuse

    Stella Creasy is quite a special case in UK politics for the number of separate incidents where she has been targeted by trolls.

    But, unfortunately, she is far from alone as trolls persistently target women involved with politics. Such online trolling lurches from a deep sexism, and an anger that any woman can be uninhibited and strong in stating an opinion. But even if vile physical threats can be dismissed, it is still clear that they will cause harm – this does not have to be physical.

    When public women receive thousands of such threats, this leads to deepening anxieties over how it could escalate. Creasy herself installed a panic button at her home, and she wrote in The Telegraph, ‘I can’t get the last year back or erase the inevitable personal impact of getting constant threats. Recently someone followed me from the tube to talk to me and I felt my heart in my mouth. Sadly and predictably this whole episode has made me more wary of strangers than I wish.’

    Gina Miller vs. the British Government

    A similar outcome lay in wait for Gina Miller, who challenged the authority of the British Government to invoke Article 50 and begin the nation’s formal withdrawal from the European Union.

    In November 2016, the High Court of Justice ruled in favour of Miller’s challenge to make the invocation go before a parliamentary vote. In an article for The Mail on Sunday, Miller wrote ‘Yes we must have Brexit – but not by mob rule.’ Yet she had been on the receiving end of online mob attacks since coming to prominence for the challenge.

    The typical complaints from Brexiteers remarked that the challenge was ‘undemocratic’ and that she was in it for her own interests as a hedge fund manager. But from there we depart into anonymous accusations of treason, and that Gina Miller should be hung, shot or gang-raped.

    Viscount Jailed for Abuse

    In January, Viscount Rhodri Colwyn Philips was arrested for three messages posted to Facebook between September and November. One read, ‘£5,000 for the first person to ‘accidentally’ run over this bloody troublesome first-generation immigrant.” He later added: ‘If this is what we should expect from immigrants, send them back to their stinking jungles.’

    Philips demanded to know why others accused of abusing Ms Miller were not in court, which is a fair point, given the thousands of accounts aiming abuse. But a thousand wrongs make no right and he was jailed for 12 weeks in July. Like Peter Nunn before him, the Viscount said his comments were ‘satire’.

    In August, it was reported that Miller was afraid to leave her home because of the threat of acid attacks. This is simply not a normal state of affairs, and like Creasy before her, these anxieties are clearly fuelled by online abuse.

    Social Media Vitriol

    The failure of social media to convey the nuances of meaning, through having no body language, tone of voice and even stripping the context of the person who said it, means a likely destination of online debate is fuming circular vitriol.

    We can see from television shows like Question Time, or even Prime Minister’s Questions, that it is very difficult to get people from different sides of the political spectrum to come to any agreement, and in some cases makes a valid point at all. On social media, this becomes nigh on impossible – a slanging match of points made in the illusion of real time, where the reaction of the other side delivers greater exasperation every time it arrives.

    But beyond this lack of healthy debate, there also remains a sickening underbelly of anonymous trolls – many of whom just seem to enjoy the act of being abusive. The solution here seems to be to make people who sign up to social networks more accountable through having clear identities. For instance, you’re less likely to be a troll with a verified profile picture.

    But this has Internet libertarians up in arms, because they believe identity should be protected. Meanwhile, the networks will do anything in the name of growth – so the more accounts, the better. In its current guise, it has become ugly.

    View the original article at itstimetologoff.com

  • How to unplug from your inbox

    How to unplug from your inbox

    How to unplug from your inbox

    Unplugging from endless emails can feel like an impossible goal. Why? The average person now checks their inbox around 77 times per day. Phones and computers have become sources of anxiety rather than communication tools – especially where the workplace is concerned. At Time to Log Off, we believe that no-one should have to endure email overload, so here are five tips on how to unplug from your inbox and create some tech-life balance.

    Resist the ping

    The average person opens their emails within six seconds of arrival. Responding to that ping of an incoming email is addictive, it’s official. Blame dopamine a hormone produced by the brain that urges you, amongst other things, to search and explore. That notification ping switches your brain into ‘seeking’ mode, which triggers a release of feel-good dopamine. Break the loop, and learn how to unplug, by turning off your notifications – so you’re not tempted to immediately respond to that little ping for that dopamine hit.

    Create a daily email routine

    Research shows that it takes 25 minutes to get back into the zone of productivity after checking a single email. Instead of constantly checking your messages, and interrupting your concentration, set specific slots during the day to look at your inbox: when you first arrive at work, before lunch and late afternoon – or whatever times fit in with your particular role. Don’t let the tyranny of email ruin your productivity.

    Ignore the messages that don’t matter

    Email is one of the biggest time stealers. The average person spends around 28% of their working week managing emails. Research also shows that email overload is triggering stress, which isn’t surprising given that the average office worker receives around 121 messages a day. One quick way to learn how to unplug and reduce the time spent on emails is to ignore the people who don’t matter. Harsh as it sounds, don’t be drawn into digital discussions that you feel don’t involve or concern you. Your time is precious.

    Clear up your subscriptions

    Almost 50% of all messages received daily are spam meaning that they’re unsolicited or irrelevant. That’s a whopping number of stress-triggering, time-wasting emails landing in your inbox. Be ruthless. In your quest to learn how to unplug, regularly clear up your subscriptions to business-related newsletters from outside sources – and personal stuff especially online shopping sites. The quickest way to reduce the flow of unwanted messages is by going to the bottom of the email and clicking ‘unsubscribe’.

    Set an email curfew

    We all know that feeling, a work email drops into your inbox at 10 pm and you feel you should answer it. Don’t do it. Once you’ve left work, everyone has the right to free time away from any job-related worries. If your boss insists on emailing you at home reduce the timeframe that you’re available by 15 mins every week. So, the first week stop answering emails at 10.30 pm, the next week 10.15 pm and so on until you’re only available during your commute home. This free time matters, so much so that from 1st January 2017, French workers were given the right to disconnect from technology outside of employment hours.

    View the original article at itstimetologoff.com

  • 3 Tricks To Control Your Smartphone Bingeing

    3 Tricks To Control Your Smartphone Bingeing

    3 Tricks To Control Your Smartphone Bingeing

    Our smartphones have become the object we seem to need the most. Indeed, our relationships with our phones is so intense that the term ‘nomophobia’ has been coined to explain the sense of phone separation anxiety. As early as 2008, 53% of respondents to a YouGov survey said they sensed higher stress levels if they had left their phone at home or it had run out of battery.

    Meanwhile, a 2015 study led The Scotsman to conclude ‘Teens can’t live without smartphones or social media.’  Such surveys and studies are now fairly common – and we all know the feeling. If your phone runs out of battery, you’re likely to get some sensation of ‘Fear of Missing Out’ (FoMo) or another type of anxiety. After all, many of us use our phones for communication, directions and transport.

    So we’re pretty much attached to our phones all the time. Applications like social media deliberately build in features to get us to go back for more, and we’re all now on average spending at least two hours a day with our devices – for young women, it’s nearly 90 hours a month.

    You might be thinking you’re spending far too much time on your phone, and are considering having something of a digital detox. But given not having your phone is likely to make you anxious, and you might well be addicted. Indeed, phones and social media are designed to hook users in and change their habits. But how can we take steps to undo this? It’s actually a battle I’ve been through many times, so I’ve got a few tips to share. 

    1. Change login and locations of apps

    Let’s consider your smartphone access and app behaviour. If you’re anything like I have been at my worst, you likely whip your phone out at even the slightest hint of boredom. Almost any nook and cranny of time waiting – something as mundane as waiting for the kettle to boil – I’d whip my phone out and navigate straight to Facebook. Then Twitter… Then check the news… ad infinitum.

    I was hooked in by the ease of unlocking my phone – a swipe or passcode confined to muscle memory – and my knowledge exactly where my apps were. Facebook – home screen, top left. If you want to cut down on phone use, then breaking such habits by altering them is a good method.

    For instance, you change your phone passcode and then change the position of your apps. I actually went a bit further and just deleted all of my apps that I could access through a browser.

    This meant I had to login via a new method, then have to use a basic browser to access apps. And this made me think about what I was doing. Logging in had become more difficult, while the swishy usability of my apps was gone – replaced by a clunky experience.

    2. Turn off ALL notifications to stop smartphone bingeing

    When I hear someone’s phone notifications during working hours, I think to myself – how can that person really be focused and productive? As snooty as it may sound, there is just no possible way that everyone can respond or care to all of the notifications that are sent to them. Most of them are utterly meaningless.

    For instance, let’s say you install the Gmail app on your phone for non-work email. If you’re anything like me, your personal email will be filled with all manner of junk marketing communication (and even after all those pointless GDPR emails). So if you don’t turn off your personal email notifications, you will be bombarded throughout the day with ringing and vibrating, and if you unlock your screen you’ll see a load of icons at the top. All of this is designed to make you check them.

    Even work communication suffers the same fate. People like to think Slack is more productive than email, but it’s not really if you get literally every message buzzing you and distracting you.

    My rule is notifications off. I just don’t see them as remotely useful. If something is urgent, people can come to your desk or call you up.

    3. Abandon emotional online ‘debate’

    This is relevant for both social media and email. Any online conversation that has a hint of emotion in it you should almost certainly drop and seek to resolve in person. Online debate simply does not contain the nuances of conversation necessary to help people interpret each other.

    It is useful for connecting and arranging things:

    1. ‘Hi, let’s meet up here’
    2. ‘Don’t like that place so much, what about this place?’
    3. ‘Okay.’

    But online conversation is awful awful at communicating when it’s more emotionally charged:

    1. ‘I think you’ve been rude to me’
    2. ‘How so?’
    3. ‘What?! How can you not be aware of this!’
    4. ‘I don’t know what you’re talking about!’
    5. ‘OMG!!!’

    This kind of escalation is time wasting, anxiety inducing and frighteningly common.

    Let’s take a slightly more concrete example: After hours a colleague at work sends you an email criticising your department for not assisting them on a project. You interpret the email as well out of line, mainly because many of the points made suggest an ignorance of how your department operates. You could:

    1. Spend the next hour fuming at this communication, stewing on it until you write a counter to each of these points in detail, thereby wasting a good proportion of your evening.
    2. Wait until the morning, go over to their desk and quickly talk through the points – solving it quickly because you are able to converse and compromise.
    3. Do nothing – suck it up and don’t respond.

    1 is the online method, likely to essentially pour molten lava on the already flaming issue that simply seems so important because it is in writing. If you send your angry reply, you’re likely to be checking your phone all night to see if there’s a counter. Number 3 could be interpreted as quite rude, but people do it all the time. 2 is the most diplomatic approach and the easiest method of resolution.

    The same principles apply to social media. One person makes a contentious statement, then someone else gives a contentious counter. Both of these people are now locked in an online duel of waiting for another statement, which they’ll more than likely not really take in and just counter back. Addictive? You bet. You’ll be refreshing your phone until the next reply comes. How about just abandoning the debate altogether? Just think to yourself – this really doesn’t matter. The sun will still rise in the morning.

    View the original article at itstimetologoff.com