Category: Take Control

Generative AI and Digital Well-being

Generative AI, a form of artificial intelligence that creates new content such as text, images, and videos based on a set of parameters or a training dataset, has the potential to revolutionise many industries including digital media and marketing. However, it also poses a significant threat to digital well-being and the ability to disconnect from tech.

The logging-off movement, also known as the digital detox movement, or digital well-being, is a growing trend of people disconnecting from technology from time-to-time to improve mental and physical health, productivity, creativity and relationships. The movement is driven by concerns about the negative effects of technology on well-being such as addiction, anxiety, and depression. However, generative AI could potentially make it even harder for people to log off and disconnect from technology.

Keeping us even-more connected…?

One of the significant ways generative AI could impede our ability to disconnect is through the creation of highly realistic and hyper-engaging digital content. With the ability to generate text, images, and videos that are indistinguishable from those created by humans, generative AI could make it even more difficult to distinguish between real and fake content online. This could make it harder for individuals to disconnect from technology, as they may actually not be able to tell when they are interacting with real people or AI-generated content, leading to an endless cycle of interacting with technology.

Generative AI could also impact digital well-being through the creation of highly personalised digital experiences. With the ability to generate content tailored to a person’s individual preferences and interests, generative AI could make it even more difficult for individuals to disconnect from tech, as they may get hooked on cleverly personalised content, leading to an endless cycle of reliance on screens. We have already seen how this plays out with ad targeting and the attention-based economy of social media platforms.

Or…helping us disconnect?

However, generative AI also has the potential to help people disconnect from technology;

1. Generative AI could help users disconnect by creating personalised “digital detox” plans that suggest activities and tasks that do not involve technology.
2. By using generative AI to automate repetitive tasks, users may be able to spend less time on their devices and more time on other activities.
3. Generative AI could also be used to create personalised reminders for users to take breaks and disconnect from technology, similar to how some apps currently remind users to stand or move around.

But generative AI will not be one-size-fits-all solution. It is crucial for individuals to be aware of its potential negative effects and take steps to ensure that they are using technology in a way that promotes their well-being and allows them to disconnect when necessary. It is also crucial for companies and developers to consider the impact of their technology on individuals’ well-being and to design technology that allows for healthy disconnection from technology.

In conclusion, generative AI and digital well-being look likely to have a complicated relationship. AI has the potential to revolutionise digital media and marketing, but it also poses a significant threat to the ability to disconnect from digital technologies. It is important for individuals, companies and developers to consider the potential effects of generative AI on digital well-being and take steps to ensure that it is used in a way that promotes well-being and allows for healthy disconnection from technology.

For more about improving your relationship with technology, check out our book ‘My Brain has Too Many Tabs Open‘.

View the original article at itstimetologoff.com

12 ways to improve your relationship with social media in 2023

Social media has become a ubiquitous part of life, and it can be both a blessing and a curse. On the one hand, it allows us to connect with friends and loved ones, share our thoughts and experiences, and stay up to date with the latest news and trends. On the other hand, it can be addictive, distracting, and even harmful if not used wisely. If you want to improve your relationship with social media in 2023, here are 12 ways to get started:

#1 Set limits on your usage.

One of the easiest ways to improve your relationship with social media is to simply use it less. Set limits on the amount of time you spend scrolling through your feed or checking notifications, and stick to those limits as much as possible. You might also consider setting specific times of day when you will not use social media, such as during meal times or before bed.

#2 Be mindful of what you post.

Social media is a public platform, and everything you post is potentially visible to anyone who follows you. Before you hit “post,” think about how what you’re sharing might be perceived by others. Avoid posting negative or controversial content that could offend or upset people, and try to focus on sharing positive, uplifting messages instead.

#3 Take breaks from social media.

It’s not uncommon to feel overwhelmed or burnt out after spending too much time on social media. If you’re starting to feel this way, it might be time to take a break. Step away from your phone or computer and do something else for a while. You might be surprised at how refreshing it can be to disconnect from social media for a little while.

#4 Use social media to connect, not just to consume.

Social media is a great way to stay in touch with friends and loved ones, but it’s easy to get caught up in consuming content rather than actually interacting with people. Make an effort to engage with others on social media by commenting on their posts, sending messages, or even just “liking” or “sharing” their content. Research shows an active, rather than passive, use of social media is the healthiest approach.

#5 Be selective about who you follow.

Your social media feed is a reflection of the people and organisations you follow. If you’re constantly seeing content that doesn’t interest you or that makes you feel negative, consider unfollowing or muting those accounts. On the other hand, if you’re not seeing enough content from people or organisations that you do care about, consider following more accounts that align with your interests and values.

#6 Don’t compare yourself to others.

It’s easy to fall into the trap of comparing ourselves to others on social media, especially when we see people posting about their seemingly perfect lives. Remember that what people post on social media is often a highly curated and filtered version of reality. Don’t compare yourself to others – instead, focus on your own life and accomplishments.

#7 Be aware of algorithms.

Social media algorithms are designed to show you content that you’re likely to engage with, which means you might not be seeing a diverse range of views or perspectives. Be aware of this when you’re consuming content on social media, and make an effort to seek out diverse viewpoints and sources of information.

#8 Use social media to learn and grow.

Social media can be a great source of information and inspiration if you use it wisely. To improve your relationship with social media, follow accounts that share useful or interesting information, and use social media as a tool to learn and grow.

#9 Protect your privacy.

It’s important to be mindful of your privacy when using social media. Be selective about what personal information you share online, and consider using the privacy settings on your social media accounts to control who can see your content.

#10 Seek out positive communities.

The communities you are part of can have a big impact on your social media experience. Seek out accounts that inspire, educate, or bring joy to your feed.

#11 Be cautious about oversharing.

While it’s important to be authentic, it’s also important to be mindful of what you share on social media. Consider whether you’re comfortable with a wide audience seeing the information you’re posting and whether it could potentially have negative consequences in the future.

#12 Use social media for good.

Instead of using social media to just pass the time or mindlessly scroll through your feed, try to use it for good. Share positive messages, engage with content that promotes social justice and raises awareness of causes you want to shine a light on.

For more about improving your relationship with social media, check out our book ‘My Brain has Too Many Tabs Open‘.

View the original article at itstimetologoff.com

7 keys to freedom from social media addiction

For many people social media has become an unhealthy obsession. Constantly checking your phone and scrolling through your feed can take up valuable time and energy, and it can even lead to feelings of anxiety, depression, and low self-esteem. If you feel like your social media habits are starting to take over your life, here are seven clever keys to unlock freedom from social media addiction and take back control:

1. Set limits on your usage: One of the easiest ways to reduce your social media intake is to set limits on the amount of time you spend on these platforms. There are a number of apps and tools that can help you do this, such as Freedom, Cold Turkey, and StayFocusd. These tools allow you to block certain websites or apps for a set period of time, so you can focus on other tasks without the distraction of social media.
2. Take breaks from your phone: In addition to setting limits on your social media usage, it can also be helpful to take regular breaks from your phone altogether. Try setting aside specific times of the day when you will not use your phone, such as during meal times or before bed. This will give you the opportunity to disconnect and engage in other activities, such as reading a book or spending time with loved ones.
3. Find other ways to connect: Social media can often give us the false impression that we are more connected to others than we really are. To combat this, try to find other ways to connect with people in your life. This could be through face-to-face conversations, phone calls, or participating in activities you enjoy together. By building deeper, more meaningful connections with others, you will be less reliant on social media for social interaction.
4. Practice mindfulness: Mindfulness is the practice of paying attention to the present moment without judgment. When it comes to social media, this means being fully present and engaged with what you are doing, rather than mindlessly scrolling through your feed. To practice mindfulness, try setting aside a few minutes each day to simply sit and focus on your breath. You can also try using apps like Headspace or Calm to guide you through mindfulness exercises.
5. Use social media for good: Instead of using social media as a source of distraction or entertainment, try using it to do something positive. This could be sharing articles or information that you find interesting or inspiring, participating in online communities centered around a cause you care about, or simply being a supportive and positive presence for your friends and followers.
6. Find other hobbies and interests: One of the benefits of reducing your social media usage is that you will have more time and energy to pursue other interests and hobbies. Whether it’s reading, painting, or playing a musical instrument, finding activities that bring you joy and fulfillment can help to reduce your reliance on social media for entertainment and fulfillment.
7. Seek support: If you are struggling to reduce your social media usage on your own, it can be helpful to seek support from others. This could be through therapy, support groups, or simply talking to friends and loved ones about your struggles. By reaching out for help, you can gain the insights and resources you need to break your social media addiction and live a happier, healthier life.

Social media addiction can be a difficult habit to break, but with the right strategies and support, it is possible to take control of your usage and find a healthier balance. Whether it’s setting limits on your usage, finding other ways to connect with people, or pursuing other hobbies and interests, there are many ways to tackle your social media addiction and live a more fulfilling life.

Which is the most important step?

It’s difficult to decide which of our seven keys to freedom from social media addiction is the most powerful. Different strategies may work better for different people. However, the key that may be particularly helpful is to set limits on your social media usage. By setting specific times of the day when you will not use your phone or access social media, you can create healthy boundaries and reduce your reliance on these platforms. This can be especially helpful for those who find themselves constantly checking their phone or scrolling through their feed, as it provides a clear structure and helps to reduce the temptation to engage in these behaviours. And, setting limits also helps you to be more mindful of your social media usage and to make more intentional choices about when and how you use the platforms.

For more about improving your relationship with social media, check out our book ‘My Brain has Too Many Tabs Open‘.

View the original article at itstimetologoff.com

These three clever tricks will help get you off your phone

For many of us, the main practical step to a successful digital detox is managing to spend enough time away from our phones. With so much of our lives available at our fingertips, it’s not surprising that we can sometimes find it difficult to extract ourselves from “the tiny tyrant in our pocket”. There are ways to not only reduce this dependency but also create a more productive and healthy phone usage. Here are three clever tricks that will help you get off your phone.

#1 Turn Off Push Notifications

In a world where there are a million-and-one different apps to regulate our every whim, constant notifications keep us alert but also tied to our phones in an unhealthy way. Going entirely cold turkey and shutting off all distractions would probably be the most extreme version, but for most this is impractical. A good middle ground would be only having notifications for apps that are necessary for daily functions such as Uber, Gmail and other utility apps. The regulation of notifications is by no means a one-size fits all approach and can be managed differently depending on your needs. Whether a small or big change, turning off push notifications will allow for more freedom away from your phone and will allow you to focus on more important information.

#2 Keep Phones Out of the Bedroom

Good sleep is one of the most important aspects of our health, but with the advent of phones in the bedroom and living areas of our homes, research shows that our sleep duration and quality are suffering like never before. Having no phone usage in general in the hours before you go to sleep is one approach to take, with the obvious upside of reducing anxiety before bed. A useful halfway house could also be using the Night Shift feature (or similar) that shifts the colour of the screen during certain hours of the night in order to facilitate a better night’s sleep. Whatever works best, keeping phones out of the bedroom is an ideal way to create boundaries for phone usage and have a better quality of sleep.

#3 Hold Yourself Accountable

If you have no way to judge your phone usage, it’s impossible to see any improvement in overall viewing habits. Most models and makes of smartphones now come with a ScreenTime settings page that allows the user to schedule downtime and app limits. Even if this is not exactly to your taste, there are plenty of applications such as QualityTime or Freedom that perform more or less the same task. Holding oneself to account need not be just on apps of course. You can also have set periods in the day to stop phone usage (meals for instance) and the aforementioned no phones in the bedroom rule. Whatever the method is, self-accountability will allow you to measure progress off your phone and towards a more healthy relationship with tech.

View the original article at itstimetologoff.com

How long should a digital detox be?

One question we get asked a lot is “How long should a digital detox be?” If you’re wondering if an hour off your phone really counts as a digital detox, or whether you need to take yourself off for a fully unplugged retreat in the wilds – we have the answers for you.

What are you trying to achieve?

The first thing you need to think about when you’re asking yourself ‘how long?’ is what you’re trying to achieve with your digital detox. If you’re feeling frazzled and need a break from work, or if social media and its comparison culture has got too much for you, then a quick break of 30 minutes or an hour may be exactly what you need. If, on the other hand, you’re focused on improving sleep, reducing longer term anxiety and improving your relationships, then longer and more frequent breaks of half a day or a day may be the answer.

How long have you got?

It’s no good deciding that you need a break of two or three days from digital devices when you’re working remotely and need to stay connected. So, as well as thinking about what your goals are, give some thought to how long is a practical length of time for you to stay away from your phone and laptop. If you only have an hour, or a day, then that’s what you need to make work for you.

What results can you expect?

The good news is that results from a digital detox come quite quickly and we’ve never encountered anyone who thought it was a complete waste of time! Improvements in sleep, stress levels, anxiety, and a boost in overall happiness are all things that have been linked to time off screens.

The effect is even more powerful when you combine time away from your screens with doing something that connects you with nature. At its simplest, for every minute you spend away from a screen, try and spend 30 second (half of that time) outdoors. Being in a green space has been found to improve sleep and reduce stress, increase happiness and reduce negative emotions, promote positive social interactions and even help generate a sense of meaning in your life life. 

Tips for deciding how long your digital detox should be

• Focus on what you’re trying to achieve.
• Work out how long you have to spare, without it causing problems in your life.
• Remind yourself of the benefits.
• Start small – 30 minutes is a good first step.
• Work up to longer and longer breaks if you enjoy the results.

For more about dipping your toe into a digital detox, and other suggestions on how get a healthy balance with the digital world: My Brain Has Too Many Tabs Open is out now

View the original article at itstimetologoff.com