Navigating the Inevitable: Troubleshooting Your Journey
Building new habits is a non-linear process. There will be days when you fall back into old patterns. You’ll mindlessly scroll, miss your digital sunset, or get distracted during deep work. This is not a failure; it is a normal and expected part of the journey. The key is to approach these moments with self-compassion and curiosity, not judgment.
Handling “Relapse” Moments
So, you just spent an hour scrolling through Instagram when you meant to be working. The worst thing you can do is berate yourself. This only creates a cycle of shame that can make you want to escape back into the very behavior you’re trying to change.
Instead, get curious. Ask yourself: What triggered this? Was I feeling bored, anxious, or lonely? Was I avoiding a difficult task? By identifying the underlying feeling, you can find a healthier way to address it next time. Maybe you needed a short break, a walk outside, or a quick chat with a friend. A “relapse” is not a sign of weakness; it’s data that can help you refine your strategy.
Managing FOMO (Fear of Missing Out)
For digital nomads, FOMO can be particularly potent. You might fear missing out on a professional opportunity, a social event back home, or the latest news that everyone seems to be discussing. This fear is what keeps us reflexively checking our feeds.
The antidote to FOMO is JOMO: the Joy of Missing Out. This is the practice of finding contentment in your present reality. Remind yourself what you gain by disconnecting: deeper focus, richer real-world experiences, and mental clarity. When you’re fully engaged in a hike, a conversation, or a meal, you aren’t missing out on anything—you are fully participating in your own life. Schedule specific, short times to “catch up” on what you might have missed. This contains the anxiety and reassures you that you won’t be completely out of the loop.
Dealing with Social and Professional Expectations
Sometimes the pressure to be constantly connected comes from others. A client might expect an instant reply, or friends might wonder why you haven’t liked their latest post. Navigating these expectations requires clear communication and boundary-setting.
For work, be proactive. Include your typical response times in your email signature. Use an auto-responder to let clients know when you are in a “deep work” block and when you will be checking messages. For personal relationships, simply let people know your intentions. A quick message like, “Hey, I’m trying to be on my phone less in the evenings, so if I don’t reply right away, that’s why!” can manage expectations and might even inspire others to do the same.
Remember, you are modeling a healthier way of living. It might feel uncomfortable at first, but setting these boundaries is a powerful act of self-respect that others will eventually learn to respect as well. The world will not fall apart if you don’t reply within five minutes.
