Have you been stuck in the endless cycle of scrolling, feeling overwhelmed from information and simultaneously procrastinating on doing what is important to you? Unplugging from the world can seem daunting because we naturally crave connection, so how do we unplug without feeling disconnected?

The Plugged-in Mindset

The internet has evolved drastically overtime, and now we embrace it in our everyday lives. We are a screen and clicks away from information and inspiration. We can document our lives, create connections instantaneously and be online everyday, all the time. We are constantly accessible. The internet has insidiously intertwined itself into our daily lives and influence our reality. Therefore, it is imperative we are being mindful about how much time we are spend online, or plugged-in. Here are the three steps on how to create boundaries for spending time online.

Discovery
Awareness is always the key. The first step is to figure out why you want to unplug. When you are not online what are you focusing on instead? What are you choosing to prioritize in your life? If you need some help, try the free Values Worksheet to get you started on identifying your five core values.

The next part of Discovery is figuring out how much time you spend online and where.
Try answering these three questions:
- How much total time are you spending online per day?
- Where am I spending my time online?
- What is the purpose when I am online?
When you know what you are online for then you can be intentional with where you spend your time online.
Curate
Who you talk to and what you listen to will influence your mindset. Thus, part of the mindful process of unplugging requires you to take the time to curate the sources of where you receive information from. Unfollow the drama and triggering content.
Reflect on your answers from step one and curate the following:
- communication apps
- social media apps
- news and podcasts following list
- your following list on social media
System
Set up a system for unplugging. The Internet is too conveniently accessible and melded into our daily lives. Here are some suggestions on how to make it more difficult to access:
- Set time limits
  - Perhaps your intention is to spend only 10 minutes on the app to pass the boredom, but two hours later you are still in the same position, on the same app. The algorithm pulls you in and wants to keep your attention there. Most apps have time limits or you can set them up on your phone. Or use an actual timer.
- Separate the apps
  - The internet creates one endless continuum of time and space. So you need to be intentional with creating your own boundaries. Create a separate page for your work apps. Put your social media and entertainment on the last page. I use Apple’s focus function to completely remove certain pages depending on the time or location.
- Curate the notifications
  - Filter out the notifications you are receiving. Tag what is important with different sounds. Turn off the unnecessary notifications. Set quiet times. This will decrease the times you are distracted and ensure the notifications you are receiving are important.
- Devices
  - We have access to phones, tablets, computers, smart TVs, etc. Stick to using one device at a time. For example, put your phone away when you watch TV. Logout of social media apps when you are using your computer to study or work.