WELLNESS
Comments 6

ADDICTED TO YOUR PHONE? HERE ARE 7 WAYS TO DETACH YOURSELF

We all do it–stare at our smartphones, that is. Whether it’s checking text messages, scrolling through Instagram, deleting unwanted emails, or pinning decor ideas, it can very difficult to put down the phone and be present in the moment where we are.

Here are 7 ways to detach yourself:

GIVE THE MORNING HOURS TO YOURSELF TO GET SITUATED IN YOUR DAY

Keeping your phone far from your bed while you sleep means you won’t pick it up first thing in the morning. Give the morning hours to yourself to get situated in your day.

Starting your day with your phone means you are giving your attention and your power away to others without filling yourself up first. This could be seeing news headlines, work emails, missed calls and texts, and social media updates. Fill your cup first before giving to others.

KEEP IT FAR FROM YOUR DESK WHILE YOU WORK

This, of course, goes without saying, but it depends on what kind of work you do during the day. You may need to have your phone handy in order to not miss a call from a client or to receive updates from colleagues.

Maybe consider keeping your phone on an adjacent table or shelf so it’s close enough to grab when needed, but still requires some effort on your part in case you are tempted to do otherwise.

SET TIMERS

Set timers for when you scroll through social media. A lot of time is wasted just scrolling without any objective and we can put limits on this. If you know there are limits to how much time you will be spending on social media, you will make sure to use every second to consume content that is meaningful to you.

DISABLE ANY NOTIFICATIONS

This one is big. It is tempting to know if someone liked or commented on your latest Instagram post or responded to your tweet. By disabling your notifications, however, you are cutting out unwanted distractions. Keep email notifications if you need to, but ones from social media usually don’t have to be looked at immediately.

TURN OFF SYNC

Turn off sync on your iPad. Your iPad can receive calls and texts from your phone which may disrupt your work and undo all the effort you’re making to stay off your phone in the first place.

LISTEN TO AN AUDIOBOOK OR PODCAST

Consider listening to an audiobook or podcast versus looking at the phone for mental stimulation. This way you are learning and growing (and being entertained) all without staring at a screen.

Also, there are definite beginnings and endings to books and podcasts which will provide a good stopping point when you want to move on to something else.

CONSIDER TAKING A “PHONE FAST”

Designate one hour a day, or if you’re feeling really adventurous, one day a week where you don’t even look at your phone. Keep it handy in case of emergency, but aim to involve yourself in other meaningful activities while you take a “phone fast”.

You will be calmer for it, and realize that you don’t need your phone as much as you think you do.

You will also realize how much time is actually wasted scrolling through your phone that could instead be spent on more meaningful pursuits!


What is one way you have detached from your phone?


6 Comments

  1. Jen & All – one way I’ve detached a bit is by fostering dogs for my local humane society. I’m on dog number 2 now and so far, they’ve needed a lot of my attention—attention I might otherwise give to speedballing between chihuahua videos on IG and bad news on Twitter.
    My phone over-use is a symptom of PTSD hyper vigilance, and your post came up at the perfect time for me! I’ve been working on an essay about that., and your take on why books and podcasts are different because they have beginnings and endings really got me thinking.

    • Could you please share more about PTSD hypervigilance?

      As far as the books/podcasts, it’s such welcome shift from scrolling through endless social media posts (I’m totally guilty of this) and even reading up on the news. It’s all designed to keep us down in the rabbit hole of information and ideas and we don’t think about coming up for air!

      Kudos to you for fostering local dogs! That sounds like wonderful work 🙂

  2. I never thought of doing a phone fast. That sounds like a detox, but not as extreme :)))
    I should give that a try…

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