Joanna: So James I've already kind of shared this week that for me social media is a bit more of a struggle and that's why I've needed to take some breaks from it but you seem to have a better relationship with your phone and social media. Can you tell us today more about some tips of how to do that.

James: Okay Jo you gave me a lot of credit there probably more than I deserve. I would say I'm okay at it. I'm good not great. But some of the things, I'm going to give a couple of quick practical tips that work for me and they might work for you in your contexts and they might not. But no one I try to keep my phone just a couple of feet away from me. I have a little charging station that's off to the left of my desk. I usually leave my phone plugged in there because my phone vibrates every 15 seconds with either an e-mail, a text message, a sales call some sort of robo call or something like that. And if you're constantly looking down at your phone it is really easy to then log in and then you know go down that path.

Joanna: And you're constantly interrupted from your focus.

James: And there is a lot of interesting stuff out there. And that's why we get distracted by it. But I'm the kind of person that if I am working and if I'm working on stuff for Visualmediachurch, or I'm writing or I'm talking to someone I can't have distraction constantly going on because my brain jumps in and out of different processes. And once I'm locked in I'm a bit of an ADHD person and I actually was.

Joanna: No you literally are.

James: I was diagnosed with it when I was a kid and you know I had trouble focusing even as an adult now whenever I get locked into something I work really well. But I can be really easily kicked out of that focus so if all of a sudden I'm distracted by something else I'm not going to be operating at my best. So I need to operate in big chunks of one or two hour segments. Today's day and age everything is accessible on your phone. And it's so easy to be distracted so I find one keeping my phone away from me. Two, with my own home family life. This is something I still have to fight with but I I can't have my phone sitting on the couch while I'm playing with my son in my pocket because again it will vibrate I will constantly want to check messages or you know sports scores are things that are going on. So you need to sometimes put distance like physical distance between you and your phone. Like go anywhere today and everyone has their phone attached at their hip. Like literally attach to their hip or in their hand during every conversation and how much of a distraction is it when you're having a conversation with someone and they're constantly looking at their phone because there's something else more important than that conversation going on and that's important with your work life and your personal life. If your phone is more important than what's going on right in front of you then you are distracted even if you think no I'm multitasking I can do two things at once the reality is you can't you can do little bits of it but you're not giving either the person or the task you're trying to do. You're 100 percent.

Joanna: Yeah. And there's a classic like that classic phrase that I think of when you're talking about this is like "It makes a great servant but a terrible master", meaning you need to be the master of your phone and all this buzzing and all the social media stuff deciding when and where and how you're going to engage with it and that includes who you're following and all that kind of stuff we've talked about this week rather than every time it buzzes it's the master of your life and you have to look at it you have to check every notification or every five seconds you're literally holding it in your hand because it's actually the boss of you. When you become the boss of it and you decide consciously now is the time I'm going to go look at that phone that social media feed and check up with it. It's not now dictating your life at work or your family life and you're gonna get more done and you're going to have more meaningful time in the relationships you have.