Addicted to your phone?
If you are, it could be time for the digital detox.
MANY people with a smartphone set it up to beep and vibrate constantly with notifications for e-mails, social media and news.
Many are capable of ignoring such messages when they are busy with more important things. But for others, notifications are a trap and switching off is quite difficult, says Daniela Otto, author of the book Digital Detox.
Why is it harder for some than others?
Humans have a primordial desire to be around others, Otto explains in her book. And people who switch off their phone, a primary way of communicating, have a fear of missing out on someone or something happening.
Another factor is the feeling of reward. This is the subconscious feeling a person has when they receive a response or likes on Facebook. “It triggers a feeling of happiness, which can be addicting,” Otto says.
However, dependence on a smartphone comes with its own risks, she continues.
Overstimulation with a phone can lead to stress and sleep disturbances. It also becomes more difficult to focus on long-term activities, because the phone is constantly “interrupting”.
If this sounds like you, it might be time for a digital detox. Here are Otto’s tips on how it works:
Reflect: Before you can solve a problem, you need to acknowledge it. Take time to reflect on how often you use your smartphone.
It is a bit like eating, Otto says. “Many people are unaware how many calories they are eating, because they have no grasp or sense for it.”
Disable: Notifications and ringtones are emitted by software that you control. Alter the app settings to reduce the flood of stimuli coming from the device.
Ignore: When a message arrives, you get the urge to reply immediately.
Remind yourself you are under no obligation to respond fast and it is fine to respond after a delay like many other people do.
“You have the authority to respond later... or not at all,” Otto says. One of her tips is to take conscious breaks from smartphone use and establish these as rituals. Read a book, go for a walk or simply do nothing, and say: “This is my non-phone time.”
Talk: Writing messages takes time and limits the depth of the conversation and information shared. Otto recommends writing less and speaking on the phone more often. She is convinced you can express more empathy during a phone call than with “10,000 emojis”. – dpa