What do you want most in life right now?
What if I told you there’s a simple way to get it — that’s only two words long?
You might say, “Cristina, you’re crazy.”
But I’d utter these two little words….
That’s right, I’m talking about putting down your phone, so you can reclaim your time and invest in making your life what you want it to be.
Studies show that consistent, focused, uninterrupted experiences are essential for real, deep professional and personal growth. Just ask researchers, practitioners, and authors like Cal Newport (Deep Work), Mihaly Csikszentmihalyi (Flow: The Psychology of Optimal Experience), Arianna Huffington (Thrive), and Charles Duhigg (The Power of Habit).
Yet despite this compelling research, as a society, we don’t practice deep work. If you’re like the average American, you check your phone every 12 minutes, which adds up to 80+ times per day.
That’s over 4 hours per day.
28 hours per week.
All of this time checking your phone leaves you distracted (at best) and chronically stressed, dissatisfied, and creatively stunted (at worst) as you crank out subpar work and run your life in default mode without stopping to think:
Is there a better way?
Here’s what you stand to gain:
There’s a reason that we’re hooked on our phones. “We get a massive thrill from what we are addicted to — a reward called dopamine.” The dopamine hit we receive every time we check our phones creates a false sense of accomplishment and connection.
Smartphone app creators leverage the “very same neural circuitry used by slot machines and cocaine to keep us using their products as much as possible.” (I’ll let you take a minute to process that one.)
When you put your phone down, you remove a buffer — any addictive, repeated mechanism that distracts you from being with your feelings, like checking your phone does — and you start to feel:
That’s why we pick our phones up over and over and over again.
But I’m talking about making dedicated space to recreate your life in a focused, deep way.
Putting yourself on a partial digital detox will surface your shit that you’ve been able to avoid up until now. The good news is, we want it to.
Feelings drive all of your action or inaction, even if you’re not aware of them. By unearthing your feelings through coaching, we can change them.
Without coaching, this is a shiny new challenge that you’ll try for a few weeks and then abandon.
It will shake up your default living, unearth all of your unsavory thoughts and feelings that you’ve been avoiding, and allow us to work through them 1:1 to change your status quo.
By pushing through the initial challenge of digital detox, you welcome the possibility of achieving making your life what you want it to be.
In short, uprooting outdated thinking and replacing it with new thoughts, new feelings, new actions, and new results.
You happily take all of your vacation days (unlike 65% of workers who don’t use all of their paid time off), resting assured that you’ve been putting in incredible deep work and deserve the time away to recharge.
You — unlike 88% of Americans — meditate regularly and reap the benefits, like reduced stress and anxiety, better decision making and focus, more kindness, and more self-awareness.
You watch far less than the national average of 3 hours and 58 minutes of TV per day, because you’re off writing, trying out a new hobby, volunteering, or working out. (And the days of being on your phone while watching TV? Gone.)
The time you spend with your significant other and kids is true quality time, filled with laughter, learning, intimacy, and camaraderie — not like the national average in which 38% of time with family is spent on mobile devices.
You frequently find yourself in flow state, which research shows can make you up to 700% more creative.
And best of all, that near-constant feeling of distraction, stress, and dissatisfaction? You find them replaced with focus, clarity, passion, energy, and joy.
Hi, I’m Cristina Roman, a DC-based life coach, though I might be coaching you from Guatemala or Italy, depending on the day. I’m obsessed with the mind, intuition, creativity, and what really makes people tick. (Spoiler alert: It’s not usually money.)
Consider me your GC — that’s Growth Coach; your primary source of coaching on all things personal growth.
With this method — coaching combined with intensive deep work sessions — I’ve built a life coaching business in two and a half months, including recording an entire season of a podcast, doubling my email list, hiring three contractors, creating six months of email content, creating this program, and coaching individuals and couples.
That’s while doing an intensive certification program, selling a business, cutting my drinking by 85%, waking up (happily, might I add) two hours earlier than usual, and having plenty of time and energy for the other things I value, like sleep, improv, book club, volunteering, working out, cooking healthy meals, and travel.
How? Four one-hour blocks of airplane mode per day, one weekly coaching session, and a massive commitment to creating a life that’s fully in line with my values.
“We reached out to Cristina when my husband’s career had reached a fork in the road. During our first meeting with her, we liked how she encouraged us to use our inner guidance, to help us find answers to our life’s questions. Cristina really made us think about what it was we wanted to do with our lives, which helped us structure our goals, so we could focus on the things that mattered and achieve them. Cristina is really easy to talk to and has very welcoming, calming energy. Her positive and pragmatic approach on things were a huge help and I would happily recommend her services.” -Erin J. + John B.
“Cristina is a sharp listener. She picks up on things that I didn’t even realize I’d said and has excellent insights to offer about them.” -Lena E.
“Cristina is an insightful listener and question asker. I didn’t come to our call with a specific issue, but she got me to hone right in for myself on what’s holding me back in my life. Her power is in her stellar follow up questions, which helped me dig deeper and uncover more insights for myself.” -Ben R.
“Cristina did an exceptional job working to learn all about my current situation, my aspirations, and the mental blockers preventing me from pursuing those dreams. She made me feel heard, and safe. She asked questions that effortlessly led me down a path of realization. Her innate curiosity and skillful tact encouraged me to tap into my intuition to really determine what my next step in life should be. How many people do you know who can help you tap into your inner voice to propel you into your highest state? I know of only one, and she is Cristina Roman. If you’re having any second, third, or fourth thoughts (like me) about making big changes to your life, I strongly recommend speaking with Cristina – you simply won’t regret it.” -Ghizlaine M.
“I love how Cristina didn’t give up on me and try to rush me. That was amazing. She really gave me space to try to figure out where I’m at, while leading me in the right direction.” -Sami H.
“Cristina helped me frame some ongoing struggles and ruminations in more empowering light. It really was illuminating. Cristina asked great, hard questions. I’m not in the habit of disclosing that much to someone I don’t know well, and certainly not during a relatively tumultuous period in my life…there was a freedom in that vulnerability.” -Mitch B.
Sources: Global mobile consumer survey: US edition (Deloitte), The Surprising Reason Millennials Check Their Phones 150 Times a Day (Inc), Americans check their phones 80 times a day: study (NYPost), Dopamine, Smartphones & You: A battle for your time (Harvard), Number of Americans practicing yoga, meditation surged in last six years (UPI), Flow States and Creativity (Psychology Today).
9 prompts to get your creative wheels turning, so that you can move forward in your life.