Tips for Creating Boundaries With Technology

Miraval Resorts & Spa has partnered with Ambassador Catherine Price to help guests reassess their relationship with technology to be clearer about our goals and boundaries as they transition back to the office or to flexible hours. She has worked with Miraval to create a weekly Digital Mindfulness series to share tips for achievable ways to be mindful of device use in our everyday lives such as creating a speedbump for your phone or setting boundaries at work. Share these helpful tips with your clients for creating boundaries with technology:

  1. Set a bedtime for your phone. After a long day in the office, take time at the end of the day to relax and unwind. You should put your phone away 30 to 60 minutes before you go to sleep to recover from screen light and content stimulation.  At Miraval, guests are encouraged to use phone sleeping bags to make this a mini ritual each evening.
  1. Set Boundaries. Pre-identify specific times you will not use technology. For example, you can make it a point to not answer any emails after 7 p.m. or not use your phone during a lunch break. Make a rule that there are no phones during meals. To alleviate your own anxiety, set up an email signature or autoresponder that explains that you are stepping away, and that provides an emergency contact during your absence.
  2. Create a Speedbump. This is a mindfulness exercise designed to help you slow down and make a conscious decision about what you want to do next. She also recommends putting a rubber band or hair tie around your phone so that, when you reach for your phone and encounter the band, you are reminded to ask yourself whether checking your phone is really want you want to be doing in that moment. The goal is simply to make sure that when you spend time on your phone, it's the result of a conscious choice.
  3. Go old school. Instead of relying on your phone for taking down notes and recording to-dos, keep a small notebook and pen nearby, and use it throughout the day and in meetings. At Miraval, we always encourage journaling, and this can be a great place to make a quick list if needed.
  4. Look Up. When you’re out in public, try to look up, when possible, rather than staring down at your devices. It is better for your posture, allows you to experience your life more vividly, and helps you connect better with the people around you.