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Exercise: Content Inventory

Instructions: Take Inventory of what you are putting out.

• Audit Social Media Platforms: No need to be extreme – simply give them all a good scroll. Remove anything that no longer fits your soul and move on. As always, there is no WORK to be done – simply shine a light and become aware of what you have floating out there. This alone will seed thoughts in your mind and change future behavior if any available shifts come to light – and great if none do.
• Audit Text Messages: No need to go back and look at everything at once. Next time you are texting with someone, simply scroll up a bit and take inventory of how you talk, what you talk about, what you are feeding your attention and energy to, and what frequency you may be putting out.
• Future Consideration – It is all being stored somewhere. Let us talk about what we put out gets stored – this can also help make decisions of what is right for you and what is not right for you to share. We are not going to go deep into this subject – simply know that everything is forever living somewhere. That's it. That's the lesson – it is never gone, ever, ever, ever. This is the golden rule to remember when putting pieces of yourself online.

Taking Control of Your Digital Life

I decided on a new game to play last year: Anytime I scroll anything online, I ask myself, "What is the benefit to me or my life?" Ninety-nine percent of the time, there is no scrolling or Googling to follow. You can turn on a function that counts how many times a day you pick up your phone, turn this on and see how you do, or how it changes your behavior. It is kind of like how you check the scale daily when you are on a diet.

Take Control of Your Time in the Age of Scrolling (Exercise)

Instructions: track and manage your time in the age of scrolling

1. Start by setting a goal for how much time you want to spend on your phone or other devices each day. This could be based on the amount of time you currently spend or a new, more reasonable limit.
2. Use your phone's built-in tracking tools or download an app to monitor your usage. Keep track of how many times you pick up your phone and how much time you spend on different apps or websites.
3. Notice patterns in your usage. Do you tend to pick up your phone more often in certain situations or at certain times of day? Are there particular apps or websites that you spend more time on than others?
4. Identify triggers for your scrolling or digital addiction. Do you use your phone to distract yourself from boredom, stress, or uncomfortable emotions? Are there certain people or situations that make you more likely to reach for your phone?
5. Use the information you have gathered to make changes. Set boundaries for your phone usage, such as no phones during meals or after a certain time at night. Find alternative activities to replace scrolling, such as reading a book or going for a walk. And practice mindfulness and self-awareness to help you resist the urge to scroll mindlessly.

Remember, mastering time management and overcoming digital addiction takes practice and patience. But with awareness and effort, you can take control of your time and live a more fulfilling life.

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