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The Mindful Tech Plan™ – bringing balance into your life

Simply put, how do we inspire people at every age to do less of this?

  • Feel they must always be available so keep their devices in the bedroom, on them at night and first thing in the morning

  • Sleep poorly, often feel hyper and then fatigued

  • Depend on their phones and social media for just about everything – organizing their time, entertainment and more

and more of  this?

  • Turn off devices one hour before bedtime and don’t keep in the bedroom

  • Sleep well without phones and or WiFi nearby

  • Wake up refreshed and eager to start the day
    with quiet family time

  • or a brisk walk together

  • Use their phones only when needed – digital minimalism

  • Seldom use social media

  • Get outdoors at least 20 minutes once a day

If you are overly dependent on digital devices and don’t get out in nature very often, please do not feel guilty or hopeless. This is the way our tech-obsessed culture is going but you don’t have to follow along. It’s about the choices you make each day and it’s an on-going process.

All children need to know how to read. Older children also need to know about technology in this digital age. As we’ve said, there is scientific evidence that too much screentime, especially for young children, is harmful. They need time in nature with loved ones, and need to learn how to read – screen-free.

so less of  this:


more of this:


In the book you will see the following:

  • Mindful Tech Plan

  • The Family Tech Plan

  • The School Tech Plan

  • The Workplace Tech Plan. 

  • The Transportation Tech Plan

  • Notes to design your own plans

A quick quiz:
Put a check mark in each box that applies to your usage of a digital device and/or digital media.
  • Using a digital device/media for longer than you meant to 

  • Wanting to cut down or stop using a digital device/media but not managing to 

  • Spending a lot for time using, or recovering from using, a digital device/media Cravings and urges to use a digital device/media 

  • Not managing to do what you should do at work, home or school because of using a digital device/media 

  • Continuing to use a digital device/media even when it causes problems in relationships

  • Giving up important social, occupational or recreational activities because of your digital device/media usage

  • Using a digital device/media again and again, even when it puts you in danger (while driving etc.)

  • Continuing to use a digital device/media even when you know you have a physical or psychological problem that could have been caused or made worse by it (headaches, tired eyes, tense muscles, depression, anxiety)

  • Needing more time on a digital device/media to get the effect you want

  • Developing withdrawal symptoms that can be relieved by using digital a device/media again


Give yourself a point for each checkmark.

The total number can help gauge whether your digital device/media addiction is:

Mild (2-3 check marks) 

Moderate (4-5 check marks)

Severe (6-7 check marks) 


An excerpt from The Craving Mind, by Judson Brewer, MD. Used with permission from Dr. Brewer.

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