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Elisa Goldstein, Ph.D.Elisha Goldstein, Ph.D.
A blog about mindfulness, stress-reduction, psychotherapy and mental health.

Be the Boss of Your Smartphone

Elisha Goldstein, Ph.D. Updated: Sep 19th 2013

smartphoneThere aren’t too many people who are escaping the barrage of messaging these days. Whether it’s the barrage of emails that many of us face on a daily basis, constant texting, Facebooking, Tweeting, Snapchatting, you name it. In many respects it’s intrusive and has our minds multitasking which ultimately makes us more stressed and less productive. I’m going to share a simple, yet very effective when applied, approach to messaging that can change the course of your workday. 

One of the things we all do in a workday is email, but most of us do it here and there. We’ll be on the go, hear the notification and fire off a response. Or maybe we’re at the desk working on a project, the notification comes up and we quickly turn to it to answer. Sometimes we may sit to answer a number of emails, but get distracted by alternate notifications or people intruding in on that time. This way of relating to it taxes the brain more and leads to increased stress. 

Here’s a simple tip to play with from The Now Effect to improve focus, make you more effective and stress-less at work.  

E-mail meditation:

When you’re e-mailing, e-mail for a certain period of time, it’s natural for the mind to wander off. When it does just practicing seeing where it wandered to, touching or spending a moment seeing what the thought was, and gently going back to what matters. This is called “See, Touch, Go.”

When it’s not email time you’re focusing on all the other things work or your personal life has to offer. If you’re working on a presentation, focus on creating that presentation. If you’re talking to a friend at the proverbial water cooler, pay attention to that conversation. Don’t allow yourself to be enslaved by your email. 

In your personal life, when you’re with your friends and family, put the phone on silent and be with you friends and family. It’s a sad parenting practice that’s developed in recent times to spend more time looking at your screen than your kids. Kids can be stressful and so it’s easy to default to a screen that seems less stressful and provides entertainment. 

Reclaiming control over your messaging is a direct path to feeling empowered and freer in your life. 

Give this simple practice a try, treat it like an experiment for a week and see what you notice.

As always, please share your thoughts, stories and questions below. Your interaction creates a living wisdom for us all to benefit from.  

Elisha Goldstein, Ph.D.

Elisha Goldstein, Ph.D. is a clinical psychologist in private practice in West Los Angeles and is author of the upcoming book The Now Effect, co-author of A Mindfulness-Based Stress Reduction Workbook, Foreword by Jon Kabat-Zinn, author of the Mindful Solutions audio series, and the Mindfulness at Work™ program currently being adopted in multiple multinational corporations.

Check out Dr. Goldstein's acclaimed CD's on Mindful Solutions for Stress, Anxiety, and Depression, Mindful Solutions for Addiction and RelapsePrevention, and Mindful Solutions for Success and Stress Reduction at Work. -- "They are so relevant, I have marked them as one of my favorites on a handout I give to all new clients" ~ Psychiatrist.

If you're wanting to integrate more mindfulness into your daily life, sign up for his Mindful Living Twitter Feed. Dr. Goldstein is also available for private psychotherapy.

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