While smartphones make our lives easier every day, some studies have shown that spending too much time on the phone and social media can negatively impact our mental and physical health, including sleep and social interaction.
Entrepreneur and author Tanya Goodin analyzed research on internet addiction and provided several suggestions to help users reduce their smartphone usage. Here are six ways that Goodin presented at the Stylist Live 2018 event in London last week.
Think of a smartphone as a meal plan
Goodin suggests that we think of a “digital plan” just like a meal plan and determine what tech snacks are low in nutritional value. Because everyone’s diet is different, you should also consider your actual needs for email and daily work apps before creating a “digital plan”.
Apply the “end of workday” rule
Many people spend most of their working hours sitting in front of a computer screen or technology devices. Therefore, outside of working hours, Goodin suggests that they should avoid “sticking their eyes” to the screen anymore. Restricting smartphone usage during lunch breaks, commutes to work, or returning home in the evening is a good way to relax your eyes and mind. ‘
Turn off unnecessary notifications on your phone
One way Goodin applies is to turn off all notifications on the phone and put it on vibrate mode. “The reason why this is effective is that in the battle between notifications and self-control, notifications always win,” she said. However, this expert also added that you should still install some necessary notifications that you really need.
Leave your smartphone in another room
Do you have a habit of constantly accessing social media? The fastest way to fix this bad habit is to delete social media apps on your smartphone. However, this can be challenging. Therefore, Goodin advises that you try to delete social media apps on weekends or certain days of the week or try to reduce online time.
You can also put these highly addictive apps into folders to hide them or change their passwords regularly. “Make sure you have to take a few steps before using them, instead of accessing them too easily,” Goodin suggests.
Set limits
In 2012, the McKinsey Global Institute found that a typical skilled worker spent 28% of their working week on processing email-related tasks. If you feel like you have to constantly check emails, which affects other tasks, the best way is to handle each task at a certain time.
“Check it 2-3 times a day. You set your email checking time in the morning and plan to check again at noon or in the afternoon,” Goodin advises. Reasonable control of email usage will help you accomplish more.
Create smartphone-free zones
The last way is to set certain places and scenarios where you don’t use your phone. For example, you can have a vacation without a phone or have smartphone-free zones such as bedrooms, bathrooms, or kitchens. Employees during working hours can place their phones outside their desks, choose not to bring their phones to meetings or break areas.
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Frequently asked questions
Recognize the problem and set boundaries. Delete unnecessary apps, turn off notifications, and establish ‘no-phone’ zones and times.
Utilize the ‘Do Not Disturb’ mode, especially during work or study. Keep your phone out of reach or out of sight when trying to focus on a task, and resist the urge to constantly check it.
Customize your phone’s settings to minimize distractions. Turn off badges, banners, and sounds for notifications. Also, use grayscale mode to make your phone less appealing visually.
Engage in activities that require focus and presence, such as reading, exercising, meditating, or spending time in nature. Also, cultivate hobbies that involve creating or learning something new, like cooking, painting, or playing an instrument.
Remind yourself of the negative consequences of excessive phone use, such as neck pain, eye strain, and social isolation. Also, practice mindfulness and be aware of your thoughts and impulses to reach for your phone.
Charge your phone away from your bed and avoid using it at least 30 minutes before sleeping. Instead, opt for a book or some relaxing music to wind down. If needed, use the ‘Night Shift’ mode or similar features to reduce blue light exposure.
