Seven tips for a healthier relationship with your phone

Seven Tips for a Healthier Relationship with Your Phone

How Long Do You Spend Staring at a Screen Every Day?

The average person spends around seven hours a day on screens connected to the internet, according to one report. This figure is likely to be even higher for those whose job mainly involves working in front of a computer. Most of us over-use digital devices, spending too much time working or enjoying distractions on phones, tablets, laptops, or even VR headsets.

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The Paradox of Digital Escape

We often retreat into the digital world to escape the stresses of the physical world, but in doing so, we may simply be collecting other kinds of digital and physical stress. As a parent, I became concerned about the impact my digital life was having on my work and family, so I did some research and made changes to my behavior.

The Consequences of Overuse

The longer-term studies on this issue have revealed a growing body of knowledge that suggests too much tech can cause problems for humans. I have experienced symptoms such as eye strain, neck ache, poor sleep, stress, and repetitive strain injuries of all kinds, including impaired hand function. Research shows I’m not alone.

Regaining Control

If any of these symptoms describe you or someone you know, or if you simply feel that too much of your life is taken up with staring at a screen, then you might find the following tips helpful:

1. Practice Putting Down Your Digital Devices Consciously

Keep them out of sight and put them away when you’re not using them, especially at night. Banish them from the bedroom, get an alarm clock, and sleep better without the late-night scrolling.

2. Set Yourself Screen Time Limits

Be mindful of how you use your tech and make use of features like voice notes, which allow you to stay up-to-date without staring at a screen for too long.

3. Stop Allowing Digital Distractions

Constant interruption can induce physical and mental stress. Turn off notifications and alerts when you want to focus on a task. Keep your phone off your desk.

4. Schedule Proper Digital-Free Time

Depression and anxiety can be a result of digital overload. So, getting away from your digital world for a while is important. Take a walk, read a book, go for a bike ride – anything that takes you away from screens.

5. Make Screens Easier on the Eyes

Screen overuse can strain our eyes and affect our eyesight. Don’t squint at tiny screens. Reduce blue light, use accessibility features, and make sure the volume doesn’t burst your eardrums.

6. Take Control of Chaos

Organize your phone, computer, and tablet so you can use them more efficiently. Time-tracking apps measure how much time you’re spending (wasting) on your screen. We regain mastery over our digital devices when we become more proactive in their use.

7. Sit Well When Digitally Engaged

Slouching over a phone or hunching over a laptop will harm your neck and back. Sit upright, stretch regularly, and exercise often – without your phone.

Conclusion

Regaining control over our digital lives requires making conscious choices about how we use technology. By following these seven tips, we can reduce the negative impact of screen time and cultivate a healthier relationship with our devices.

FAQs

Q: How long should I set aside for digital-free time each day?

A: Aim for at least an hour of digital-free time each day.

Q: Can I still use my phone during breaks at work?

A: Try to limit phone use during work hours and prioritize tasks that don’t require your attention.

Q: What if I need to be online for work or education?

A: Set boundaries and prioritize your digital time to ensure you’re using technology effectively.

Q: Can I still watch TV with my phone next to me?

A: Try to avoid the habit of watching TV with your phone next to you, as it can lead to constant distraction and multitasking.