Time to be smart about phone usage
TACKLE SOCIAL MEDIA DEPENDENCY ONCE AND FOR ALL, SAYS LIZ CONNOR
HOW many times a day do you find yourself mindlessly picking up your phone? If you regularly get the uncontrollable itch to check your notifications when you should be doing something else, you’re not alone.
A study of 1,043 people, by King’s College London, found that 39% had symptoms such as losing control over how long they spend on their phone, distress when they couldn’t access it and neglecting other areas of their life. More than two-thirds of the addicts had trouble sleeping too.
You can reduce smartphone usage – here’s how.
Fade to grey
Devoid of colour, your phone is no less functional, but a lot less appealing to your brain. Pamela Roberts, Priory psychotherapist (priorygroup.com) says: “Turn your phone to greyscale (most have this setting) and turn off all notifications, too.
“Draining colour from your smartphone will help improve your concentration and reduce its appeal to your eye.”
When you’re in company, Pamela also advises turning your phone off completely. Knowing your phone is off-limits should help you to avoid scrolling.
Leave your phone ‘home alone’
Whether it’s on daily walk for fresh air or supermarket trips, Pamela advises having periods where you leave your phone at home.
Change your lockscreen wallpaper
Your lockscreen can act as a useful digital deterrent. “Try uploading a photo with the words ‘Isn’t there a better way to spend my time?’,” says Pamela.
“This will remind you that you don’t want your time to endlessly slip away while staring at social media.”
Out of sight, out of mind
Are you guilty of having your phone next to you at your desk? “Create that division between yourself and your device,” says Dr Rachael Kent, who is a lecturer in Digital Economy and Society Education at King’s College London (drdigitalhealth.co.uk).
“Putting it in a drawer or another room can stop you getting into that compulsive cycle of habitually picking up your phone and scrolling.”
Prioritise intentional phone use
“If you do find yourself picking up your phone a lot, make sure you’re using it for more than one reason,” says Dr Kent. Rather than unlocking to check Instagram, she says consciously wait until you have a good reason to access your phone – like sending an important email.
Get to the heart of the problem
Some phones have screen time settings that allow you to set limits for individual apps, like WhatsApp and Instagram.
“Wellbeing settings that limit how much time you spend on an app can be useful, but sometimes, it can be like putting a plaster over the problem,” says Dr Kent. “I think it’s about setting your own habits.”
She suggests analysing how you’re feeling when you use your phone, especially when you’re in a cycle of compulsively picking it up. Are you feeling not stimulated by your job, or could you be avoiding dealing with a problem at home?
“Setting mental parameters is really important, as it shows you’re aware of when your smartphone use is becoming addictive and damaging to your mental health.”