Take Back Control
With my top Tech Rules®
With Tech Rules® we can design habits that help us be more present, more connected, more focused and in control.
But without Tech Rules®, tech rules you.
My top apps and tools to take back control over your devices!
Screen Your Screen Time
Explore your Screen Time settings and pinpoint any apps or activities that you spend too much time on.
Android: Settings > Digital Wellbeing & Parental Controls
iPhone: Settings > Screen Time
Go one step further with apps such as Freedom, Forest, Fluid Focus, Opal, Cape or Dumbphone.Focus Alone, Work Together
Need extra focus? Use a co-working platform such as Focusmate for added accountability. It instantly cures procrastination.
You Can't Always Be On
Most of us simply don’t need to be checking messages as soon as they arrive. Want more focus? Want more freedom? Want less stress? Then turn OFF notifications (in Settings). Get rid of that smartwatch. Move your phone out of the room. Be separated from your devices. Your availability should not default to always available.
Get Dressed Before You Get Stressed
Don’t start your day by letting the outside world in. Instead, focus on your inside world first. Get up, get ready and get dressed BEFORE you open your inbox (or phone).
Five Seconds to Freedom
Whenever you catch yourself doom scrolling, simply count down from five and close the app when you reach zero.
It's OK not to reach the end.Protect Your Domain
Deal with the source of your distractions and use these free browser and website domain blockers such as LeechblockNG or SelfControl (Mac only) on your laptop or desktop to prevent access to those distracting domains!
Let's Get Physical
When digital app blockers aren't cutting it, try physical app blockers such as Brick, Touch Grass or Unpluq.
Say Goodnight to Sleeping with Your Phone
Kick the phones out of the bedroom, start with just 1 night a week, then weekends too, and eventually for good. Buy an alarm clock, read a book or use meditation techniques (not an app) to fall asleep instead.
Pick Up the Phone
We rarely talk anymore. Yet we're ALWAYS on our phones. Make a list of 5 people you care about but haven't seen in a while. Pick up the phone, give them a call, arrange to catch up. Properly, not just over WhatsApp.
Not Everything is Black and White
Want a quick hack to make your phone really boring? Turn it 50 shades of gray.
Android: Use Digital Wellbeing > Bedtime mode for a scheduled effect or add a shortcut via Settings > Accessibility > Colour and motion (or Visibility) > Colour correction, then select Grayscale.
iPhone: Settings > Accessibility > Display & Text Size > Colour Filters, select Grayscale. Set up an Accessibility Shortcut to triple-click the side/home button to toggle it on/off quickly.
Treat Email Like a 2nd Class Stamp
Email is killing your productivity. The more we send, the more we receive. Stop treating everything as urgent. Instead, treat email as 2nd class. Here's how:
- If you can touch them, tell them, don't email.
- If it's urgent then call, then text, then call again.
- Need a same day response? Use chat platforms instead.
- If you reply more than three times to a thread, then book a quick call to resolve.
- No more than 5 people should be CC'd. Ever! Over 5? Make a shared doc. BCC should be forbidden.Archive Everything Older Than 30 Days
If you haven’t read it last month, you don't need it this month. In Gmail type: ‘is:unread older_than:60d’ select all, click mark as read. You can do the same in Outlook: 'read:no received:DD/MM/YYYY' just change the date to 30 days ago. Do this every month.
Switch Off to Switch Off
We think that just putting our phones on Do Not Disturb is enough to properly switch off. It isn't. Go one step further and physically switch the phone off for true disconnection.
One Tab Too Many
Use the free OneTab browser extension for an instant 1 click save and close option for ALL your open tabs.
No Tech at the Table
Never, ever allow tech at the table when you eat. Ever.
Move More, Scroll Less
Schedule 'walk and talks' rather than just video calls. Schedule short 5 minute strolls in between tasks to top up your water. Take the stairs rather than the lift. Try and move more, so that you scroll less.
Multi-Screening is the New Multi-Tasking
We all know multi-tasking is bad for our focus. Well multi-screening is even worse! Watching TV whilst also scrolling your phone? Don't. Remove the smaller ones from the room. Be more intentional with your focus and if it involves a screen, make sure it's only one.
Don't Just Capture the Moment, Live It!
Photos and videos are great. We love nothing more as a family than looking back at old memories. But be intentional with it. Don't let capturing the moment take over from living the moment. When you reach for your phone, ask yourself if you need to live the moment first, and then capture it later.
Don't Swipe and Wipe
Don't take your phone to the toilet, it's gross, really gross, seriously, you are wiping those germs all over your screen! Don’t swipe and wipe. Read a book instead (if you have to).
Give Life Your Full Attention
In a world full of digital distractions, being present and paying attention is more important than ever before. In the meetings and moments that matter most, turn off phones and other devices, close down inboxes and open tabs, listen and pay attention. Being present is the greatest present you can give.
"Alexander was the perfect blend of humour, insight and impact and ended the conference on exactly the high note we were hoping for."
The proven business strategy that unlocks a 30% boost in productivity, performance and wellbeing.
Technology and productivity expert, Alexander Bell, wows audiences with his Attention Intelligence philosophy and Tech Rules framework, helping teams embody a healthy technology culture, improve wellbeing and immediately boost focus and performance.
Without Tech Rules,
Tech rules you.
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