You’ve just lost your phone and you’re in full-on panic mode. When you locate said electronic device, all is well. You heave a sigh of relief. All of this begs the question: Why and how have we become so dependent on our phones? Though doing without a phone entirely is probably not realistic or in some cases necessary, here are a few ways to ramp off your addiction – and why unplugging is so important for your overall well-being.
- Don’t Take Your Phone to Bed
Research shows that blue light from the phone screen makes it hard to fall asleep. Wayne Conn, a sleep coordinator at Texoma Medical Center, claims that it wakes up the brain and causes it to be overstimulated, much the way exercising before going to bed prevents our bodies from relaxing. Idea: Put the phone down two hours before you retire for the evening, maybe in another room. If you need to make a call, use a land line. When you do this, chances are you’ll sleep better and wake up refreshed.
- Let Go of FOMO
FOMO is the acronym for “fear of missing out”. In fact, Larry Rosen, psychology professor and author of The Distracted Mind, told CNBC that most people check their phones every 15 minutes or less for fear of not being in the know about whatever local or world crisis might be in play. Truth is, if it’s that important, you’ll hear about it on TV, the radio or from a friend. Acquiescing to this phenomenon creates anxiety and interferes with your ability to focus. To avoid all this stress, let go and let live.
- Set Alarms to Wean Yourself Off
Relegate your phone checking to certain times, which might be after work or after dinner. Next, set alarms on your phone during these times so that you can take one deep dive into your phone, respond to emails and comment on social media. Better still, Rosen suggests a radical idea: tell friends and family that you might not be responding to messages as quickly as you used to. Talk about liberating! No longer will you be a slave to the world.
- Remove Distracting Apps from Your Phone
To avoid accidental time-sucks, remove apps that seem to lure you in and hold you hostage, such as social media sites and games. Instead, deploy apps for reading or learning a new language. If you really want to see who has had a new baby or been on a fabulous vacation, you can do it on your desk computer or laptop. The takeaway? Now when you’re interacting with your phone, you’ll be contributing to your mental health and personal growth, rather than taking away from it.
- Rely More on Smart Speakers
Step away from the screen. Give your thumbs a rest. Use your voice to do the heavy lifting with smart speakers like the Amazon Echo or Google’s Home Products. These blue light-free devices can answer virtually any question you have, as well as turn on music or a podcast. When you’re not glued to your phone, you’ll enjoy life a whole lot more.
- Try Replacement Therapy
Finally, instead of reaching for your phone, pick up a book. Talk to your coworker, spouse or neighbor. If we’re honest, human interactions far more satisfying than a tiny rectangular screen.