You have two lives. The real one, and the one you experience online. The average person’s screen time is four hours and 37 minutes a day. That’s one day a week. Six days every month, and 70 days a year.
You, just like the rest of us, use your phone excessively. It’s an undemanding way to spend your time, it releases temporary dopamine, and the constant stream of notifications gives you major FOMO. But, just because something’s easy, doesn’t make it good.
“Excessive use of cell phones has been attributed to an increase in both physical and mental health issues including eye strain, neck pain, back pain, depression, loneliness, mood disorders, and sleep disturbances,” according to the University of Rochester Medical Center.
It’s time to unplug. Getting started may be difficult, but don’t let that overwhelm you. Be patient. Be mindful. You got this. Here are some gentle steps on starting your technology detox.
Step 1: Track your phone usage
Many smartphones have built-in features to monitor screen time. This can help you understand your current habits and identify areas for improvement.
Step 2: Designate Phone-Free Zones
Choose specific areas in your home, like the bedroom or dining table, as phone-free zones. This can help you disconnect and focus on other activities.
Step 3: Schedule Screen Breaks
Every hour, step away from your phone for a few minutes. This can help reduce eye strain and prevent mental fatigue.
Step 4: Limit Nighttime Screen Exposure
Avoid using your phone for at least an hour before bed. The blue light emitted can interfere with sleep quality.
Step 5: Rediscover Real-World Hobbies
Pick up a hobby or activity you’ve been wanting to try. This can be a great way to spend time without relying on your phone.
Step 6: Mindful Phone Use
When using your phone, focus on the task at hand and avoid multitasking. This can help you be more efficient and reduce distractions.
Step 7: Embrace Silent Mode
Try turning off notifications or putting your phone on silent mode for specific periods. This can help reduce interruptions and stress.
Step 8: Digital detox days
Choose one or two days a week to take a break from social media. This can help you clear your head and reduce FOMO.
Step 9: Nature therapy
Spend time outdoors without your phone. Connecting with nature can be incredibly refreshing and rejuvenating.
Step 10: Recharge and Reflect
Regularly assess your phone usage and celebrate your achievements. Small steps can lead to big changes.
It’s time for you to start living in the real world. It’s time for you to invest your days in valuable ways. It’s time for you to unplug. We wish you the best of luck! For more tips on improving your wellbeing, check out our Instagram.
