Sometimes my algorithm feeds me non-sense….

healthy toothpastes that will brighten my teeth with no harmful ingredients…
eye cream designed to make me look younger….
or what RB3 to draft on my Fantasy team.

Other times it feeds me things that deeply matter to me….

Whether the content is nonsense or genuinely meaningful, the end result it the same,..

I keep scrolling for way too long while my kids wonder if I am ever going to look up from the phone. You can read more about it at the link below.

What I have realized is I need an emergency action plan. A parachute during a free fall. A stash of toilet paper when the roll is gone. A Snickers bar when I turn into Betty White.

Something easy. Simple. Devine.

That’s what this week’s Fieldwork is all about…

the Pause.

This Week’s Fieldwork

1 - Pause

Put down the phone for one minute when something lands.

Set a timer if needed.

2- Question

Ask, “What is this asking me to notice?”

3 - Choose

Release it, write down one sentence, or practice one small thing.

Maybe you begin by creating a 12 point action plan before remembering step 1 - PAUSE. (I am looking at you Type A dad)

Why This Works

The pause doesn’t make the all you can eat…

open 24 hours…

algorithm disappear.

It is always there.

Ready to feed you nourishing content like healthy chicken and salad or some of your dirty pleasures like soft serve or corn bread. The goal of the pause is not to shut it down, it is helping you decide if you really need that second helping.

In one randomized study of 232 adults, researchers found that both planned phone time-outs and training in more intentional smartphone use helped reduce problematic phone use and time spent on the phone. They also found that planning when and how to use the phone was connected to fewer daily phone unlocks. The goal wasn’t simply to use the phone less. It was to use it more intentionally.

One minute isn’t magic. Nor is it overly complicated.

It just creates enough space between the impulse and the next swipe for me to choose what happens next.

Even if I choose to watch Pitch Perfect clips.

Closing Reminder

What we give our attention to shapes who we become.

As a dad, I want to give more of my attention to my kids so I become a father that is

present,

curious,

and connected.

Because….