How to Become “De-viced” from Technology

technology addiction
Envision the relationship your family could have without technology. Would you rather binge Netflix or play outside with your children?


Most of us have a technology addiction. We use our devices to connect, to find our way, to determine where to eat, and to keep our notes to ourselves.

There is no place off limits, any more, for where they will accompany us: the bedroom, the bathroom, on our camping trips. Our habits around our use are strong. Very. Very. Strong. 

One of the most important things I’ve learned in my life and practice as a psychologist is that it is easier to establish healthy norms than to break bad habits. Read that again, this time more slowly and with greater attention.

Doreen Dodgen-Magee, Psy.D.

   It is easier to establish healthy norms than to break bad habits.

   As someone who has never begun smoking, it would be easier to stop than to have never started. They’ll tell you every time, “never started.” We can, likely, relate to this as we consider our dependence, and, sometimes, addiction, to our devices. For this reason, to consider creating a healthier relationship with them, we must break habits and then reset norms.

Both of these tasks require a strong sense of determination and at least some idea of the norms we’d like to put in place. I find two guiding principles to be a huge help as we work to become “de-viced.”

First, working toward moderate, rather than excessive use, makes the process palatable. Second, is investing in efforts to make our embodied lives more interesting and rich. This provides us with “muses,” of sorts, which compel us to turn away from our devices.

Tips to break your technology addiction:

  • Do a simple assessment. Tell yourself the truth. Download an app that can send you a record of your engagement with your phone everyday (new iPhones come loaded with this, others can refer to “Moment”). Multiply your total number of minutes or hours in a day by 7 or 30. Really take in the amount of a week or a month that you are investing in your relationship with your phone. How does this feel?
  • Set reasonable expectations. In looking at your use, determine an area or two that you would like to reduce. Is it the number of minutes or hours overall? Or would it be better to attempt to disengage from a certain platform that is harder to walk away from? Determine the places that tend to hold you hostage and consider how you might limit or completely cut out access to them.
technology addiction
Use your breaks from technology to engage in more family-bonding activities.









Family and technology addiction:

  • Envision the relationship you’d like yourself and your family to have with technology. Perhaps you’d like to increase your brain power and ability to wait by resisting the urge to reference Google every time a question comes up. Or maybe you’d like to have tech free meals. Maybe you’d like to play more board games or read more often than you binge on Netflix. Really lean into these visions and determine how to get by in front of yourself and your family. Begin to map out small steps to take toward arriving at the goals you want to achieve.
  • Work to make your embodied space and life more “fiery.” Be willing to be bored, inconvenienced, and uncomfortable in the service of a more “de-viced” life. If our most exciting and interesting experiences happen for us in our digital spaces, we’ll be unlikely to break our technology habits.
  • Consider the platforms that pull you in and find embodied alternatives. Take a dance lesson rather than binging dance competition shows. Find a recipe in paper form. Try a restaurant without reading reviews. Get out yo-yos, a balance board and other embodied “toys”, and leave them out to be played with. Put a bin of legos out at your next party, even for adults.

Taming our technology addiction can be achieved by telling ourselves the truth about our own use. We also need to have non-shaming conversations with ourselves and families, and work hard to change our norms. We can do it as long as we commit to it.

Doreen Dodgen-Magee, Psy.D., is a psychologist and author of “Deviced!: Balancing Life and Technology in a Digital World.”

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