Practicing Mindfulness in a Digital Age

The Struggle is Real: Why It's Hard to Be Present

Mindfulness is the practice of present-moment awareness, but in today’s digital world, that’s becoming increasingly difficult. Our attention is constantly being pulled in different directions by a constant stream of emails, text messages, and notifications, even without us actively seeking it out. In fact, studies show that even the presence of a phone in the room can reduce our cognitive capacity and pull our attention away from the task or conversation at hand. That buzz in your pocket, the glowing screen nearby, or the mental urge to “just check one thing” can take away our focus before we even realize it. 

Step One: Recognize Without Judgment

The first step in practicing mindfulness amid digital distraction is to simply acknowledge that this will happen. You’re not doing it “wrong” if your attention drifts, it’s a part of the process, and catching those moments is actually where mindfulness comes in. Mindfulness doesn’t mean staying perfectly focused at all times. It means noticing when your attention has drifted, and gently guiding it back to whatever you want your focus to be, again and again, without judgment. 

Example: You plan to be fully present in a conversation with a friend, but halfway through, you find yourself glancing at your phone after it buzzes. Instead of getting frustrated with yourself, you notice what happened and make the choice to return to the conversation. That’s mindfulness in action.

Step Two: Observe Your Habits

Before jumping into change, it’s helpful to first understand how technology impacts you personally. For some, phone use might not pose much of an issue at all. Rather than assuming it’s a problem, try becoming more mindful of the urges and patterns surrounding your digital habits. Start by gently observing:

• How do you feel after being on your phone versus after an uninterrupted conversation or deep focus time?

• When do you reach for your phone automatically?

• What are you feeling in those moments; bored, anxious, uncertain?

• How often do you check your phone without a clear purpose?

By observing without judgment, you can start to see your habits more clearly. This awareness creates space to pause, choose differently, and act with intention.

Step Three: Make Behavioral Shifts

Once you’ve observed how your phone use shows up in your daily life, you can begin to make small but meaningful behavioral changes to support greater mindfulness. 

• Set your intention: Aim to use your phone mindfully and with purpose, rather than out of habit or impulse. One way to support this is by setting designated times to check your phone rather than reacting to every notification as it comes in throughout the day. For example, setting aside 20 minutes in the evening for phone time.

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• Try “Do Not Disturb”: If you’re looking to stay present during the day, turning off notifications can help limit distractions and keep your attention where you want it.

• Adjust Your Settings: Simple tweaks to your phone’s appearance or functionality can make a big difference in how often, and how mindfully, you use it. For example, some people find that switching their phone to grayscale (black and white) makes the screen feel less visually stimulating, which can reduce the urge to scroll.

Step Four: Give Yourself Grace

Lastly, remember that this isn’t about perfection or absolute, rigid rules. There will be times when you’re waiting on an important message, when it’s harder to stay present, or when you just feel like being on your phone, and that’s totally okay. Practicing mindfulness in a digital age doesn’t mean cutting out technology altogether. It just means building a more intentional, balanced relationship with it. It’s about using your attention more mindfully, checking in with yourself now and then, and finding small ways to create moments of presence.