On a scroll – techniques to help disrupt your smartphone habit
Take steps to tackle your dependency on social media 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 new study has found that a third of young people, aged 18-30, have reported symptoms of smartphone addiction – and researchers say that the amount of cumulative time spent on a phone doesn’t actually make a difference.
If you are concerned about your smartphone use, these tips might help.
Fade to grey
Devoid of colour, your phone is no less functional, but it’s a lot less appealing to your brain. Pamela Roberts, Priory psychotherapist says: “Turn your phone to greyscale and turn off all notifications, too.”
“Draining colour from your smartphone will help improve your concentration and reduce its appeal to your eye,” Roberts notes. “Basically, it makes it seem more drab and less loud.”
Leave your phone ‘home alone’
Whether it’s on your daily walk for fresh air or your trips to the supermarket, Roberts advises having periods where you physically leave your phone at home. “There will likely be psychological withdrawals, so you may need the support of friends and family to help manage the restlessness, irritability and discontent that will arise from weaning yourself off your phone.”
Change your lockscreen wallpaper
Your lockscreen isn’t just for pictures of cute animals, it can act as a useful digital deterrent too. “You could try uploading a photo with the words ‘Isn’t there a better way to spend my time?’ – or another powerful inspiration quote,” says Roberts.
Out of sight, out of mind
Are you guilty of having your phone next to you at your desk? It might be time to put some physical space between you and your addiction. “Try and 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. “Putting it in a drawer or another room can stop you from getting into that compulsive cycle of habitually picking up your phone and scrolling.”
Intentional phone use
Rather than unlocking your screen to check Instagram, Dr Kent says you should wait until you have a good reason to access your phone – like sending an important email.
“Batch your tasks together, so you aren’t glued to your screen, which can cause you to go down the rabbit hole of compulsive scrolling.”
Address the issue
Some phones now 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 Kent. “Instead, it’s about setting your own habits.”