Although smartphones make people’s lives easier every day, some studies show that spending too much time interacting with phone screens and social networks can negatively impact mental health. and physical, including sleep and social interactions.
View smartphone as a diet
Goodin suggests that we should think of “digital diet” as the same as a diet and identify what technology junk food is. Because each diet is different for each person, you should also consider the real needs of using emails and applications for your daily work before developing a “digital diet”.
Apply the “end of work” rule
Many people have to spend a lot of time working in front of a computer screen or other technological devices. So after working hours, Goodin suggests that they should not “stick their eyes” on the screen anymore. Limit the use of smartphones at lunchtime, when traveling to work, or returning home in the evening is a good way to relax your eyes and mind.
Reduce notifications on your phone
One method that Goodin applied is turning off all notifications on the phone and switching them to vibrate mode. “The reason why this is effective is that in the battle between notifications and self-control, notifications always win,” she shared. However, this expert also added that you should still set some necessary notifications that you need.
Leave your smartphone elsewhere
Do you have a habit of constantly accessing social media? The quickest way to fix this bad habit is to delete social media apps from your smartphone. However, this can be difficult, so Goodin advises you to try deleting 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 the password for them frequently. “Make sure you have to go through a few steps before using them, rather than easily accessing them,” Goodin shared.
Set limits
In 2012, McKinsey Global Institute found that a typical skilled worker spends 28% of the week working on tasks related to email. If you feel like you have to constantly check emails, affecting other tasks, the best way is to deal with 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 during lunch or in the afternoon,” Goodin said. Reasonable control of email usage time will help you get more work done.
Create smartphone-free zones
The last method is to set certain places and situations where you should not use your phone. For example, you can have a phone-free vacation, or the bedroom, bathroom, or kitchen is a no-phone area. Employees during work hours can place their phones outside the desk, choose not to bring phones to meetings or to the rest area.
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Frequently asked questions
Breaking a smartphone addiction can be a challenging journey, but it’s important to remember that it takes time and effort. Be patient with yourself and celebrate small achievements along the way. Here are some tips to help you break free from your smartphone addiction: identify your triggers and why you reach for your phone, set boundaries and limits on your phone usage, find alternative activities to fill your time, turn off notifications and put your phone on silent mode, keep your phone out of sight and out of reach, and finally, delete time-wasting apps or block distracting websites.
There are several strategies that can be effective in reducing smartphone usage. Firstly, set specific goals and targets to help you stay focused and motivated. Secondly, enable ‘Do Not Disturb’ mode or similar focus modes offered by your phone to minimize distractions. Additionally, use apps that track and limit your screen time, and provide insights into your usage patterns. Finally, make your phone less entertaining by turning off colorful animations and switching to grayscale mode.
Staying motivated during this journey is important for long-term success. Here are some tips to keep you motivated: remind yourself of the negative impacts of smartphone addiction and the benefits of breaking free, set short-term goals and reward yourself when you achieve them, find a friend or family member to hold you accountable and support you, and finally, focus on the positive changes you’re making and celebrate your progress.
Finding alternative activities is crucial to successfully reducing smartphone usage. Some ideas include: picking up a new hobby or revisiting an old one, such as painting, gardening, or playing an instrument, engaging in physical activities like yoga, jogging, or team sports, spending time in nature, going for walks, and appreciating your surroundings, and finally, dedicating time to self-care practices like meditation, journaling, or reading.
