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A recent study has revealed how mentally destabilizing regular cell phone use can be. According to Psychology Today, “Being plugged into your smartphone creates a state of ‘online vigilance’ where one’s mind is automatically monitoring communications like email, texts, or phone notifications.”

Other studies have shown that mindfulness is beneficial to your health for a variety of reasons. “Online vigilance” makes it hard for you to be mindful, and therefore prevents you from enjoying these benefits. There are several ways to engage with technology thoughtfully and allow yourself mentally to unplug. Zenhabits offers a few simple limits you can place on your tech use.

Step one, be aware of when technology is starting to overrun your life. Do you reach for your phone constantly, even when you sit down to relax and do nothing or when you should be doing other things? As you think through these things, set up a list of limits you might like to put on your tech use. Here are some suggestions:

• No phones will you’re waiting in line, in your car, going to sleep, or at the dinner table.
• Get rid of the time-sucking, addictive apps. You know what they are.
• Answer all your messages just a few times ad day, unless it’s urgent.
• Embrace “Do Not Disturb” mode. It is your friend.
• Leave your phone in another room whenever possible.

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