5 things you can do to cure your smartphone addiction
OUR PHONES AND APPS ARE DESIGNED TO GET US HOOKED TO SHORTTERM REWARDS. BUT WE CAN OUTWIT THEM
Smartphones have taken over our lives. Why are we checking Facebook, Instagram, Twitter, then Facebook again when we just wanted to check the weather?
Turns out, smartphone addiction is by design. Think of the constant stream of notifications, colour schemes in apps and all the “likes,” followers, and in-game trophies. Our phones and apps are designed to give us shortterm, feel-good rewards, so we’ll use them longer — at the expense of reading, or enjoying the moment.
Here’s how you can outsmart the smartphone.
CUT NOTIFICATIONS
Notice those red dots on iPhones and Samsung phones showing how many unread messages, news items or app updates you have left to read? Of course, you have.
“Red is a trigger colour that instantly draws our attention,” notes The Center for Humane Technology , which that promotes a healthier, less dependent relationship with technology.
Other Android phones running the most recent version, Oreo, have smaller dots. There are no numbers, and colours are more subtle, but the concept is the same: to lure you into opening the app.
To foil that on iPhones and most recent Android phones, go to your phone’s settings and turn off the dots, known as ‘badges’, for all but the handful of apps you care most about.
You can also turn off push notifications, app by app. With Facebook, you’ll need to go to the app’s own settings to turn off the notification categories.
TURN OFF AUTOPLAY
Binge-watching might be fun sometimes, but it shouldn’t be standard behaviour. Services like YouTube and Netflix often play the next video automatically. Turn that off in the settings.
DETOX REGULARLY
It can be as simple as going to the bathroom without your phone or turning it off during meal times. It helps your brain reset. If you need a prompt on just why you should “detox,” try Moment, an app that automatically tracks how much you use your iPhone or iPad each day. It’s not perfect, as the timer runs anytime your screen is unlocked, even if you’ve stepped away. Still, the results will probably surprise you. For Android, try the QualityTime app.
SET A SCHEDULE
Social media apps have perfected the art of random rewards. You don’t know when you’ll get a friend request, or a like, or even when you’ll see a new post from a friend. Cue endless check-ins and scrolling.
Set aside a specific time each day to check posts or email or instant messages. Then resist the urge until the next scheduled time.
GET A CLOCK
There was a time not too long ago when we woke up without our phones, using a magical device called an alarm clock. Get one.
Banishing phones from your bedside should make for better sleep. Perking up after a bedtime Facebook “like” or getting anxious after reading a news story can disrupt your ZZZs. The light from the phone also disrupts sleep hormones. So, put your device a little further and sleep well.