Are you content with your phone habits? Or, do you think that perhaps you depend on your phone too much to check work emails (even after hours), for social media validation, playing games, or a multitude of other reasons to have a phone in your hands continually?
It’s crucial not to judge yourself about this. If you want to develop healthier phone and digital device habits, you don’t have to go cold turkey. Creating new habits doesn’t have to create unbearable stress and discomfort. Instead, you can make small and gradual changes, ones that align more with your values and work better for you. Ultimately, it is about creating a more conscious relationship with your cell phone and other tech devices.
Minimize Reliance on Your Phone
Here are some helpful steps to start taking today to minimize your reliance on your phone:
- Use a clock radio as an alarm instead of your phone. Yes, it’s old school, but it will help you to break the habit of reaching for your cell phone as soon as you awaken.
- Keep your phone out of your bedroom altogether. This might feel uncomfortable at first. Consider what you can do instead, though. Read, meditate, or get some quality sleep.
- Shut off your phone’s notifications. You don’t need the constant reminder that your phone is there, and you should check it.
- When you walk, drive, or commute, try doing just that, rather than tuning out by texting or scrolling on your phone. Do one thing at a time. This will give your brain a rest from multitasking and the stimulation that comes from the device’s screen.
- Think about other places you automatically pick up your phone. For example, do you use it while waiting in line, on the loo, or waiting for your appointment at the doctor’s office? Catch yourself when you reach for the phone, and try to delay actually picking it up. Then, be mindful and notice what it’s like to be still and quiet.
- Think about times when you are not on your phone and consider ways to expand those activities without your phone.
- Consider replacement behaviors. This can be helpful when something feels addictive. For instance, to pass the time on public transportation, read a book instead. Or, when you’re waiting in line, chat with the person next to you. Or, listen to relaxing music before bed instead of using the phone.
- Log out of the email app on your phone. You won’t be notified, and you can check it at a dedicated time when you are prepared for what you’ll read. You can decide ahead of time when to check your emails.
- Log out of social media, too. You can even go a step further and set it up, so you have to enter your username and password manually. These extra steps can make you more conscious of your behavior. Like emails, choose a specific time you’ll dedicate to logging in, and set yourself a time limit for scrolling. Additionally, scroll through social media with a purpose. Consider what you want to get out of it.
Lastly, understand that it may take time and patience to alter your relationship with your phone. If you feel you are too addicted or compulsive about phone and tech device use, a clinical psychologist can help. Be sure to contact a psychotherapy professional for treatment options, like counseling in Palatine, IL from Lotus Wellness Center, and for the needed support.