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How can I have a healthier relationship with my smartphone?
Thanks for asking.
For a number of years now, our smartphones have played a central role in many aspects of our lives, from work to personal relationships to entertainment.
There's a close and sometimes addictive connection.
Just think of doom scrolling, for example, which is a phenomenon we've discussed in the past on.
Do You Really Know?
It's a form of behavior which sees us compulsively scrolling through depressing content on social media platforms like Instagram or TikTok.
It can easily end up draining us, leaving us feeling unfulfilled and possibly leading to anxiety or exhaustion.
Thankfully though, there are some ways to foster a healthier relationship with your phone.
How can I recognise if I'm addicted to my smartphone then?
It's important to realise when you're using your phone as a crutch for anxiety, as this can help stop you slipping into addiction.
For example, try resisting the urge to reach for your phone automatically when you're early for a meeting or meeting new people.
When you feel uneasy or anxious, try facing the stress head on instead, or find an alternative coping mechanism.
Instead of scrolling while you wait, why not bring a book to read or a notepad to jot down ideas that come into your head?
What about at other times of the day?
The most detrimental time that we can use our phones is around bedtime.
So let's focus on that initially.
Scrolling before you go to sleep disrupts melatonin secretion, making it harder to actually fall asleep and potentially causing sleep disturbances.
Try putting your phone down an hour or two before bedtime.
You could also invest in an old-fashioned alarm clock, so you don't rely on your smartphone to wake up in the morning and end up starting your day scrolling.
American therapist Anissa Piraste spoke to HuffPostcom about this phenomenon for an article published in April 2023.
She said, This robs us of the opportunity to start our morning with ourselves, away from the noise of the world.
We all deserve time at the start of the day to hear our own thoughts and feel our own feelings.
The risk is that you expose yourself to negative or stressful information which can overstimulate the brain and cause anxiety.
That might be FOMO, for example, when viewing other people's social media content.
Another tip is to use native apps to limit your usage, like Screen Time for iPhone or Digital Wellbeing for Android.
Alternatively, try another app called OneSec, which enforces a six-second delay before opening any social media app.
Ideally, once you recognise that you're using certain apps compulsively, you should place them in a folder away from your home screen, where they're less likely to distract you.
You could also change your lock screen or wallpaper to something inspiring, like a photo or a motivational quote.
That acts as a visual cue and encourages you to do something other than scrolling.
What's the best way to get started?
Begin with short breaks.
Just set your phone to one side for a few minutes each day, perhaps even leaving it in another room.
Go to buy your groceries or take a walk without your phone.
If you're spending the day in someone else's company in a relaxed setting, like on the weekend or when you're on holiday, consider turning your phone off completely for the day.
You can let your loved ones know that if it's really necessary, they can contact you through the other person you're with.
Relax and take a breather.
Stepping back from your phone occasionally can also help prevent stress peaks when it stops working or the battery runs out.
There you have it.
Now you know how you can have a healthier relationship with your smartphone.
In under three minutes, we answer your questions and help you understand the true meaning behind the trends, concepts and acronyms that are making headlines.
Listen along and you will really know for sure.
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