Here's What I Do to Become Less Dependent on My Phone
Caroline Samuelsen
| 5 min read
I think I can speak for almost everyone when I say that my smart phone runs my entire life. Staying connected with friends, listening to music, and mapping me to my next destination. As someone who grew up in a world where cell phones always existed, it is hard for me to imagine a world in which I am not dependent on my smart phone. An article by Psychology Today states that we are all too dependent on our phones and it is causing us to neglect day-to-day life and the relationships around us.
How Much Phone Time is Too Much?
It can be hard to notice, but when little things in your day-to-day life are becoming affected, you need to rethink your phone usage. If you notice that using your phone is affecting how you function socially and occupationally, you are using your phone too much, according to Psychology Today. If you are also experiencing anxiety from being away from your phone or the constant impulse to use your phone, you might be using it too much. Also, when constantly on your phone, your eyes become affected by the blue light leading to tiredness, headaches, and watering eyes.
How to Spend Less Time on your Phone
If you feel as though you fall under the category of someone who spends too much time on their phone, it is time to come up with ways to unplug from your cell phone and reconnect with the world. This can seem like a daunting task, for myself because as a member of Gen Z, it feels as though my entire world is inside of my smart phone. I have compiled a list of things that I do to detach myself from my phone.
Set Screen Time and App Limits
On most smart phones, there is an option within the system’s settings to set a screen time limit for certain apps. I set an hour limit a day per social media app on my phone so that after that hour is up, the app becomes locked alerting me that I have reached my screen time limit. That can be a daunting task at first so maybe start with a larger goal or longer time and slowly decrease the amount of time you allow yourself to spend on certain apps. You can also monitor your screen time through the phone’s system settings to see which apps you spend the most amount of time on. That can help you to target which apps to set time limits on.
Another option could be removing apps completely. Try removing some of your favorite social media apps for a few days and see how you feel. If you are missing those apps, you could always pull up the browser on your laptop or desktop computer to check your feed. When I deleted apps off my phone in the past, I still had the feeling of wanting to open the app. By removing the apps you use the most, you will slowly start to break the habit of using your phone.
Use a Written Planner or Calendar
A lot of us use our cellphones to track our activities in a calendar or set up a to-do list. Try writing out your schedule on paper to reduce relying on your phone for your daily plans. Sometimes, when opening your phone to go to a calendar app, it's easy to then go to social media. Try unplugging and having your to-do lists on paper.
Put your Phone Away at Certain Times
It is quite easy to lie in bed awake at night doom scrolling on your phone. Around an hour before bed, I power my phone off and put it outside of my bedroom, so I do not have the temptation of grabbing it and scrolling. Some people use their phone as their alarm. In that case, leave your phone on the other side of your room so you are not tempted to grab it before bed. Also, during the workday or times that you need to be productive, put your phone in a different room in your house or shut it in a desk drawer. The most tempting thing about my phone is having it in my eyesight, which triggers me to want to use it. When it is out of sight, I can focus on the tasks I should be working on.
Reduce your Notifications
Our smart phones have wired us to jump on the sound of a buzz or a ring meaning that we have a notification and something to check. Many smartphones have the option to turn on a “do not disturb” function, which mutes all those buzzes and rings and creates an atmosphere of quiet. Without those constant noises, you will slowly lose the urge to grab your phone.
Try a New Activity
Without the many hours spent on your phone, you could find yourself bored or without something to do. Combat those feelings in advance by trying something new. Is there a book you’ve been wanting to read for some time now? A section of your closet that might need cleaning? Or even a fun recipe you have been dying to try? Create some time in your day to try those things. Use the time that would be normally spent scrolling on your phone to try something new. Put your phone away for an hour or two and try those activities.
Practice Mindfulness
Take some time for yourself every day and reflect on how you feel. Sit down with your eyes closed and focus on your breathing. This time creates a reset for your brain so if you feel as though you have been scrolling on your phone for too long, turn off your phone and take some time to yourself to go about the rest of your day.
