Monk Mode is a popular term in the self-development community, referring to a period in your life when you minimize distractions to focus fully on progressing toward your goals.

Inspired by the practices of monks in monasteries —who dedicate large portions of their days to meditative practices and cerebral pursuits in isolation, this mode is now not just for the inhabitants of secluded monasteries. It's a journey toward reducing stress, enhancing productivity, and improving overall well-being.

The nature of distractions varies greatly from person to person. For many, social media apps are a significant source of distraction. These platforms, designed to capture and hold attention, often lead us down a rabbit hole of endless scrolling, causing us to lose sight of our goals and wasting valuable time.

That's why a common non-negotiable for those entering Monk Mode is "No Social Media." Yet, this is easier said than done. In this article, we will explore how to effectively limit social media use during “Monk Mode”, enabling you to achieve your goals without frustration.

Setting Up Your Devices for Monk Mode

⏱️ Choose Duration

The length of your Monk Mode cycle can vary from a few days to a month or more. If you're new to this practice, start with a shorter period, such as 1-3 days, and gradually increase as you become more comfortable.

🔒 Set Blocking Rules

Ensure that social media apps are blocked on both your phone and computer. This includes the apps and their web versions. You can use a powerful app blocker like Jomo for this purpose.

✅ (RECOMMENDED) Allow a Daily Check-In

This is one of the most important points: daily check-ins of about 15 minutes can be allowed. You might not use your daily allowance systematically, but knowing that you can still access the app in case of an emergency will put your mind at ease. Setting up this procedure will dramatically increase the likelihood of you completing your monk mode cycle. You can use Jomo to allow breaks in a blocking session, giving you the possibility to temporarily access blocked apps.

💬 Inform Your Friends and Family

Let your friends and family know about your digital detox, especially if they usually contact you via social media. Encourage them to use alternative communication methods, like SMS, during this period.

Practical Tips for Staying Focused

Staying focused can be challenging, especially at the beginning. Here are some practical tips:

🏠 Physical Environment

Create a workspace that minimizes distractions. This might mean a clean desk, noise-cancelling headphones, or a room with minimal foot traffic.

🧹 Digital Cleanse

Before starting Monk Mode, clean up your digital space. Unsubscribe from unnecessary emails, leave irrelevant social media groups, turn off non-essential notifications and delete apps you don't need.

🤝 Accountability

Share your goals with a friend or family member. Having someone to hold you accountable can significantly increase your chances of success (see the dedicated “Seeking Support and Accountability” section).

Mindful Practices to Support Focus

Incorporating mindful practices can help maintain focus and reduce the urge to succumb to distractions.

😮‍💨 Breathing Exercises

Short breathing exercises can help refocus your mind, especially when you feel the urge to check social media. The pranayama (breath of fire) is a good technic to boost your energy and relieve stress.

🧘 Mindfulness Breaks

Take a few minutes to practice mindfulness. Focus on your senses and your surroundings. Whenever you realise that you've become immersed in thought-chatter, gently withdraw your attention from it and re-focus on your surroundings.

💖 Gratitude Journaling

At the end of each day, write down 3 things you're grateful for. This practice can shift your focus from what you're missing out on to the positive aspects of your life.

Tackling FOMO (Fear of Missing Out)

The feeling of missing out is common when disconnecting from social media. Here are ways to manage it:

✋ Surf the Urge

Treat your desire to check social media as a passing wave. Resist it and let it subside. One of the techniques that Nir Eyal (author of Indistractable) recommends is called the 10-minute rule, a practice that he learned when studying Acceptance and Commitment Therapy. Basically, the 10-minute rule says that you should wait 10 minutes before giving into an urge. Why is this so powerful? This rule allows time to do what some behavioral psychologists call “surfing the urge.” When an urge takes hold, noticing the sensations and riding them like a wave — neither pushing them away nor acting on them — helps us cope until the feelings subside.

🎯 Prioritize Yourself

Remember, you've chosen Monk Mode to focus on personal goals, not to keep up with online trends. Remind yourself that online content is often less important than it appears. In fact, Monk Mode stands against the "get rich quick" mindset prevalent on social media. It provides a necessary contrast, emphasizing, “You won't accomplish anything unless you dedicate time every single day and consistently show up.” You don’t need to feel left out from people giving superficial advice. Instead, invest the hours, and success will follow.