Digital Detox

Leading with calm confidence is a rare skill. In a world full of digital distractions, it is a skill worth mastering. The constant tug of the smartphone and the endless scroll of information steal our focus and drain our energy. For leaders, this digital dependence can be a significant liability, preventing them from being present and truly leading their teams. It is a form of addiction, a relentless craving for more notifications and more content.

The solution is a digital detox, a deliberate act of freeing oneself from the chains of technology. It is a way of reclaiming your time, your focus, and your mind. Motivity Media Founder, Dr. Rod Brace, has successfully navigated this path of reduced dependence on digital tools over the last 6 months. His approach is methodical and effective, a system designed to put you back in control of your device, not the other way around. Here is our interview with Rod:

It’s pretty widely known among your acquaintances that you’ve been on a digital detox journey for the last 6 months.

That’s true. I began to feel the negative effects of too much digital use. I started asking myself: Why do I need to know this stuff that I’m consuming on social media? I realized pretty quickly that I don’t need the information. Scrolling was an escape. A pacifier for me to distract myself. And the digital hangover was real, I felt tired, distracted, stressed, and irritable shortly after spending time scrolling on my phone. And frankly, I was a little ticked that I was falling victim to a device that was created to occupy increasing amounts of my time and draw me deeper into engagement through these increasingly craved doses of dopamine. I no longer wanted to fall victim to this control over me.

So, how did you approach your detox?

I started with a simple but powerful action: I deleted most of the apps on my phone. I kept only the few I use routinely, such as phone, map, messaging, and email. I put them on the first page of my phone. Everything else, such as my banking app and project management app, went on the second page. Everything else was deleted. If I need an app in the future, I can always add it back. This immediate reduction in options removes the temptation to waste my focus on digital distractions. I then turned off all notifications. The constant pings and buzzes were a primary source of interruptions. By silencing them, I control when I pick up my phone.

And you made other changes to the appearance of your phone?

I did. I tried to make it less appealing. I set my screen color to grayscale. This makes the phone less visually appealing, reducing the pull of its colorful apps and content. I turned off the home screen so it only comes on when I tell it to. Otherwise, if the phone is sitting near me, all I can see is a blank screen. I set up my “do not disturb” parameters, only giving access to my family and business partner. I also use the Calendly app to schedule meetings with people I choose to meet with. That way, they can schedule a meeting with me within my set parameters without having to exchange multiple emails to secure a time.

I know that we all get into the habit of constantly picking up and looking at our phones. How did you tackle that habit?

To break the cycle, I separated myself from my phone and began using traditional tools. I wear an analog wrist watch, so I don’t have to pull out my phone just to check the time. I carry a Field Notes journal to record thoughts, think through concepts, and capture quotes. This habit of writing by hand allows for deeper processing and retention of ideas, an act that honors the mind God gave us. I use Philippians 4:8 as a screen for where I spend my attention. If it isn’t true, honorable, just, pure, lovely, commendable, excellent, or worthy of praise, I try not to waste my time with it. That simple list of what God wants us to pursue eliminates most of what I was seeing on social media. And by continuing to ask myself, “Why do I need to know?” I was able to be more focused.

What about other analog practices?

Right, well, my approach to consuming news and content also shifted. I went old school and subscribed to a print newspaper, which encouraged me to read more long-form articles without the endless stream of a news feed. I use a traditional alarm clock, which eliminates the need for my phone to be a bedside companion, reducing the temptation to scroll before bed or upon waking. When I watch TV, mostly sports, I watch with the volume off and subtitles on. It just seems more relaxing and less distracting. I mostly drive in silence. This turns out to be some great thinking time. Weird, I know.

I established some clear boundaries for my digital interactions. I check a few social media feeds, such as LinkedIn and Substack, once a week and only on my laptop. Also, I try to check my emails only on my laptop, and I do that twice a day. These practices prevent digital tasks from becoming a constant, low-grade distraction. I read physical books and a few on a Kindle, and I take notes in a written journal to process thoughts, a practice that develops focused attention. I try to be intentional with my time, rather than wasting my time on meaningless digital distractions.

Would you say there is a new mindset that you have adopted to be less dependent on your smartphone?

I think it is about self-awareness. I’ve learned to notice my triggers and what once led me to escape to my phone. I am very aware that when I pick up my phone to do one thing, I must guard against slipping down some rabbit hole only to emerge hours later feeling lousy. These conscious interventions break the automatic behavior that had developed over the years into an addiction.

What has been the result of your new practices?

I think it has enhanced my focus and creativity. When my mind is not constantly bombarded with new information, it has space to think, to solve problems, and to innovate. It also improves my presence. When I’m not tethered to my phone, I’m more present with my work colleagues, my family, and myself. This fosters stronger relationships and more effective communication.

Effectively integrating this system into a workflow requires discipline. I suggest you start small. Start by separating yourself from your phone. As you gain confidence, add more of these interventions. Communicate your new boundaries to your team so they know why your interaction with them may change. Let them know you check your email twice a day and will respond promptly during those times. And you won’t receive an immediate response to a text. This manages expectations and reduces interruptions. Encourage your team to do the same. This can lead to a culture of intentional work, where deep focus is valued over constant availability.

Thank you for these tips, Rod!

The pursuit of more screen time, more likes, and more information is a meaningless pursuit, a chasing after the wind, as Ecclesiastes 1:14 states. The time we spend scrolling on our phones is time we could spend in service, in deep thought, or in prayer. It is time we could use to glorify God with our actions and our minds. Let us use our time wisely and not be captivated by the distractions of the digital age.