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This is my second post in the Tech-Life Balance series. As I mentioned previously, my goal with this blog category is to explore practical ways to enjoy the benefits of technology without allowing it to take control of our time, attention, or well-being.
We live in a world where technology is ever-present. Our phones, apps, and notifications can inform us, entertain us, and keep us connected, yet they can also overwhelm us if we are not intentional about how we interact with them. I believe that maintaining a healthy balance between our digital and analog lives is essential for both mental and physical well-being.
I plan to share tips, techniques, and personal habits that have helped me create healthier boundaries with technology. Some posts will be short and simple, like this one, while others will go deeper into specific tools and methods for digital balance.
So let us begin with a very simple and surprisingly powerful technique.
TLB Tip: Put Your Phone Facedown
This may sound obvious, but it is one of the easiest and most effective habits you can adopt.
Even with notifications disabled, a phone that is screen-up can still pull your attention the moment the display lights up. A new email, a news alert, or a quick social update may seem harmless, but each one interrupts your focus. What you intended to be a two-second glance often turns into a complete derailment of your thoughts.
Placing your phone facedown creates a small but meaningful barrier. It prevents the screen from lighting up and reduces the urge to check every incoming alert.
When to use this technique
Here are a few situations where this simple habit makes a significant difference:
- When you are working at your desk and need to focus
- When writing, creating, or thinking deeply
- During meetings or webinars
- At lunch or dinner with friends, clients, or colleagues
- When reading in bed before sleep
In each of these scenarios, even minor interruptions can break your concentration, slow your progress, or pull you out of the moment. Our brains simply cannot focus on more than one thing at a time. We can switch between tasks, but every switch has a cost.
Why this matters
Think about the friend you are catching up with or the colleague you are meeting. How does it feel when the other person keeps glancing at their phone (or Apple Watch)? What subtle moments or important details might you miss when your attention is divided?
Notifications rarely deliver anything urgent or meaningful, yet they consistently disrupt our thoughts. They introduce new ideas into our subconscious, break our train of thought, and increase stress without adding value.
A facedown phone is a small act of respect. Respect for your own attention and respect for the person you are with.
Give it a try
Start with this one simple habit. Put your phone facedown whenever possible and observe how your focus, conversations, and sense of presence improve.
Let me know how it works for you. I would love to hear your thoughts in the comments.