Reclaim Your Attention

Objectives

Set Boundaries with Technology

Set boundaries. Don’t let screens or algorithms dictate your time.

Be Present

Prioritize real-world presence and relationships. Practice listening.

Practice Deep Focus

Practice deep focus; choose content that nourishes, not distracts.

Unplug Regularly

Unplug regularly to reclaim your mind from the attention economy.

What You Can Do

Set digital boundaries

Use Screen Time (iOS), Digital Wellbeing (Android), or apps like Freedom and Cold Turkey to block distracting apps and sites.

Create no-phone zones

Designate tech-free spaces (bedroom, dinner table) to separate rest and relationships from screens.

Practice presence

Join mindfulness programs like Headspace or Insight Timer, or simply start with daily phone-free walks or meals.

Prioritize real connection

Schedule regular in-person time with friends, family, or neighbors. Even small rituals like shared meals can rebuild presence.

Build deep focus habits

Use the Pomodoro Technique or Deep Work (Cal Newport) principles to train your attention and limit multitasking.

Curate nourishing content

Replace endless scrolling with long-form media: read on Pocket, subscribe to independent newsletters, or listen to podcasts that enrich rather than distract.

Unplug intentionally

Try a Digital Sabbath (one screen-free day a week) or join challenges like the National Day of Unplugging.

Join the attention resistance

Support movements like the Center for Humane Technology or Time Well Spent, which push back against exploitative design.