The Hour Before Going To Sleep
Strategies for digital minimalism during your day
Book update: Low Tech Life has now sold 500 copies! Thank you for your support. Hardcover editions and Audiobook should be available soon on Amazon and on my website.
Introduction
A few days ago, my wife and I were engrossed in one of her favorite TV shows, NCIS. As the episode neared its end, a simple yet meaningful decision unfolded before us—we chose not to queue up another episode. Our motivation behind this choice was twofold. First, we recognized the value of stepping away from the screen and avoiding the temptation to extend our screen time further. Second, in our new era of limited hotspot data (yes, it's one of the "challenges" that come with eliminating Wi-Fi at home), we had an additional incentive to be mindful of our screen usage.
This moment felt serendipitous, considering that I had been actively working on an article chronicling our life without Wi-Fi over the past two months. However, as the credits rolled on our laptop screen, an undeniable urge prompted me to pivot and reconsider my writing. I turned to my wife with a proposition: let's commit to a screen-free experience for the last hour of our day, and perhaps even the first. The concept was elegantly simple—prioritize genuine human interaction over the allure of digital distraction in both morning and evening. We deliberated and decided that not even e-readers or books would make the cut; instead, we would dedicate that time to meaningful conversations about upcoming tasks, life goals, or simply topics of interest.
To my delight, my wife nodded in agreement, and it was evident that we were both eager to embark on this experiment. However, as life often does, it soon puts our intentions to the test. A mere 15 minutes later, I found myself wholly absorbed in the Mavericks versus Rockets basketball game, thoroughly enjoying the exhilarating match led by none other than Luka Dončić. A notification on my calendar derailed my evening and the simple change I desired.
As the day finished, I couldn't help but reflect on the missed opportunity to spend that precious last hour with my loved one. It served as a gentle reminder that our journey toward digital minimalism isn't without its fair share of challenges and adjustments.
In today’s article, I aim to delve deeper into why I firmly believe that dedicating the last hour of your day, and perhaps even the first, to a screen-free experience can be profoundly beneficial. It's not merely about reducing overall screen time; it's about discovering happiness and fulfillment in those precious moments when we disconnect from screens.
The Health Reasons
As the soft morning sun spills into the room, the typical urge to plunge headfirst into a world of digital information and productivity often dominates our routines. However, there exists a transformative potential in embracing those precious screen-free moments during the initial phase of your day, a potential that can have a profound impact on your overall well-being. Imagine awakening to a world untouched by the harsh glow of screens. Instead of immediately surrendering to the allure of your phone or computer, your senses bask in the gentle caress of nature's light filtering through the curtains. This shift sets the stage for a more tranquil beginning to your day, allowing your mind to awaken gradually, free from the immediate grasp of caffeine dependence.1 You have the liberty to engage your brain in moments of reflection or lose yourself in the pages of a captivating book, nurturing your cognitive faculties before the relentless tide of emails and messages floods your consciousness.
The initial hours of the day hold immense significance as they determine the mood, mindset, and messages we convey to our body and mind about the day ahead. It's a time to organize task lists, establish priorities, and chart the course for the day. This practice empowers you to take control of your life's direction and responsibilities. For families with children, it becomes an invaluable teaching moment, imparting the lesson that before life's demands rush in, there is an opportunity to claim ownership and set the tone for the day. Personally, I relish commencing my mornings with a peaceful walk, allowing sunlight to invigorate me and my dog to frolic. During this stroll, I set my intentions for the day, review scheduled meetings, and eliminate any non-essential clutter. It's a reminder that someone else's urgency should not become your own.
Furthermore, dedicating these precious screen-free hours at the dawn of your day cultivates mindfulness and elevates your mental well-being. You gain the chance to initiate your day with purpose, free from the jarring distractions of emails, social media, or news updates. Research has shown that screens can influence our stress levels, and notifications can erode our morning serenity, often pulling us away from mindful engagement with the day ahead.2 It's a conscious choice to prioritize the tranquility and intentionality of screen-free mornings, setting a harmonious tone for the hours to come.
The Messy Middle
In the midst of a bustling workday, especially for those in remote jobs or heavily reliant on digital technologies, the aspiration to significantly reduce screen time may seem like a distant dream. However, amidst the digital whirlwind, there's a simple yet effective strategy that can inject a dose of tranquility, reset your mindset, and empower you to steer the course of your day more effectively. Consider setting aside just 10 minutes for a screen-free break every hour. It's a brief respite that can work wonders, particularly when you're faced with daunting tasks, challenging conversations, or frustrating digital interactions. Instead of turning to your phone as a digital pacifier, use this time to reconnect with nature or indulge in a screenless sanctuary. This mindful pause can help you regain your composure and prevent work-related stress from overwhelming you.
The challenges of the "messy middle" of the day often stem from a lack of planning and clear priorities. Rather than navigating through your tasks aimlessly, adopting a structured approach can make a world of difference. One effective strategy is to categorize your work into three straightforward lists: "To Do/Backlog," "In Progress/Waiting," and "Completed." Numerous digital tools and software can facilitate this organization (my personal preference is Taskade). Start by populating your "To Do" list with tasks, including emails and pending responses. The "In Progress/Waiting" section is ideal for tasks that require feedback or input from colleagues. Lastly, the "Completed" list serves as a visual record of your achievements throughout the week. This method not only helps you stay organized but also provides a tangible reminder of your contributions and value to your organization
While productivity is undoubtedly important, embracing regular breaks is equally crucial to enhancing efficiency. Taking intentional breaks allows you to recharge, refocus, and ultimately accomplish more. By incorporating these moments of respite into your day, you can navigate the "messy middle" with greater ease and ensure that you're not merely keeping up with the demands of work but thriving in the process.
Shutdown Rituals
As the day transitions into evening, the challenge of disconnecting from work and detaching ourselves from screens becomes increasingly apparent. It's understandable; the digital realm offers a plethora of entertainment options and exciting web-based activities. Whether you're catching up on your favorite show or engaging with friends on social media, these digital connections often bring a sense of value and positive emotions. However, it's essential to consider the broader perspective when assessing the impact of screen time on our well-being.
Research consistently highlights the adverse effects of using digital screens, particularly before bedtime.3 Such usage not only disrupts our evening sleep patterns but also influences our energy levels and morning requirements. To foster healthier sleep habits and overall mental balance, it's crucial to designate a period when we can break free from our technology dependence. Allocating even just 30 minutes to reflect on the day's events or engage in meaningful conversations can provide our brains with the necessary space to process information and prepare for restorative sleep.
During this screen-free time, various offline activities can stimulate different facets of our brains. Whether it's meditation, reading an engaging book, solving a puzzle, or exploring other hobbies, these pursuits help establish healthier patterns of behavior that promote improved sleep quality. By reducing exposure to digital light in the evening, we create a conducive environment for restful sleep. As I contemplate crafting a shutdown ritual for myself, I'm reminded that while there may be countless digital distractions vying for our attention, the most significant moments often revolve around bonding with loved ones and creating lasting memories that enrich our lives.
Conclusion
In the midst of our screen-saturated lives, it's easy to underestimate the value of unplugging and engaging in offline activities. The constant barrage of notifications, emails, and digital content can lead to a sense of information overload and mental fatigue. By consciously setting aside the evening hours for screen-free endeavors, we allow our minds to breathe and recalibrate. This respite from the digital deluge provides an opportunity for self-discovery and personal growth. Whether it's pursuing a creative hobby, journaling your thoughts, or simply enjoying a leisurely conversation with loved ones, these offline moments foster a deeper connection with ourselves and those around us. In essence, it's a reminder that the richness of life often lies beyond the confines of screens, waiting to be embraced.
For in-depth insights on harnessing the power of light for health and well-being, including helping you wake up without the need of caffeine, visit this newsletter from Andrew Huberman: https://www.hubermanlab.com/newsletter/using-light-for-health.
For further insights and details about smartphones and wellbeing, I encourage you to explore this research article available at the following link: Read the full study here.
While there are many studies out there about this topic, this one caught my attention: Study on Smartphones and Sleep Quality.
This was a great piece Jose. Ironically, I was going to respond to this some minutes ago, but instead I opted to take a walk. I've started to (attempt) to adjust my routine similar to yours after some observation with myself and its been very helpful. Obviously, the biggest thing I've found is my own battle with the dopamine in my brain and our tendency to do what feels right rather than what is productive and actually right. Balancing and moderation of course. But off that, my time with 19th & 20th century ministers/theologians has aided me in understanding how life was 100-200 years ago and the lack of distractions we have today--along with the shear amount they wrote with the time they had! I think there is something to say about that more fulfilling life, that's in my back-pocket. Nonetheless I found your article very relatable, great stuff. Plan on getting your book (finally!) soon as well.