Break free from the grip of your phone and transform your digital diet with a healthier relationship. Discover expert tips to reclaim control over your smartphone use, overcome procrastination and social media addiction, and cultivate a more balanced digital life.
Are you tired of feeling like your phone is controlling your life? Do you find yourself mindlessly scrolling through social media or getting sucked into the ‘oblivion vortex’ of online video? You’re not alone. Smartphone algorithms are designed to capture our attention and hold it, but there’s a way to take back control.
Phone addiction, also known as nomophobia or 'mobile phone dependence' , is a psychological disorder characterized by an excessive and compulsive use of smartphones.
According to a study by Deloitte, the average person checks their phone 150 times per day.
This constant distraction can lead to decreased productivity, impaired cognitive function, and increased risk of depression and anxiety.
Furthermore, phone addiction has been linked to sleep deprivation, social isolation, and decreased attention span.
Understanding Your Phone Habits
The first step towards breaking any addiction is acknowledging you have one and understanding its nature. Dr. Kaitlyn Regehr, an associate professor of digital humanities at University College London, suggests keeping a ‘phone fed journal’ for a few days, noting what you opened your phone to do, where you ended up, how long you spent there, and how the session made you feel.
After tracking my own phone use, I’ve identified two main categories: deliberate procrastination and the oblivion vortex. The first occurs when I’m trying to avoid mentally taxing tasks, and I check my apps for updates instead. The second happens when I open my phone to do something, only to get sucked into watching random videos or scrolling through social media.
Tips for a Healthier Digital Diet
Regehr offers several strategies for building a healthier relationship with your smartphone:
Establish a screen-free zone at home, such as the bedroom, to promote better sleep.
Limit social media checks to three times a day and set time alerts for digital detox.
Prioritize face-to-face interactions over online communication.
Use website blockers or apps that track screen time to monitor progress.
Take regular breaks from devices every hour to stretch and move around.
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Set app limits for your most-used platforms
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Reclaim your attention by asking yourself who you really want to hear from and silencing the rest
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Move social media apps off your main screen or delete them entirely
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Try greyscaling your phone to reduce visual stimulation
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Reduce targeted advertising by using different browsers for shopping and chatting, or turning on incognito mode
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Create real-world boundaries by setting screen-free zones and times
Establish a daily routine that balances screen time with physical activity and social interaction.
Set boundaries by designating specific times for checking emails, social media, and messaging apps.
Utilize website blockers or app limiters to minimize distractions during focused work periods.
Prioritize sleep by avoiding screens at least an hour before bedtime and creating a relaxing bedtime routine.
By implementing these strategies, you can take back control of your phone use and develop a healthier digital diet.
- theguardian.com | Could a ‘digital diet’ help me fix my bad phone habits?
