We’re all guilty of being attached to our phones. It’s pretty hard to avoid the mindless cycle of checking your messages, missed calls, social media notifications and news apps when it is all conveniently packed in a hand size package.
Our phones have become the single most powerful device at the centre of our lives. They keep us in touch with the world and up to date with the latest news headlines. We use them to book travel, read books, check off to-do lists, grocery shop, just shop in general, scan QR codes, prove that you’ve been vaccinated and have even become our credit cards.
They are also our biggest source of distraction. Worse still, our brains have evolved so that we crave that distraction. Dopamine is a chemical message that drives many of our emotions, pleasure and motivation. We get a little dopamine hit whenever our brains get something new to engage with. This has been deemed the “Novelty Bias”. Where we are all going about our day just waiting for things to distract us.
The average person spends 4.5 hours a day on their phone (A ‘State of Mobile’ report has found consumers globally spent a record 3.8 trillion hours on mobiles in 2021). With the flick of the finger, we can mindlessly feed our distraction addiction for hours. The powerful tool that was made to help connect people, is now the reason we don’t focus and give our attention to what’s important. Connecting with ourselves and those around us.
However, you have the power to change your connection with your phone.
How to set phone boundaries and feel more connected to yourself and others:
• Don’t check your phone when you first wake up. Get an alarm clock next to your bed and put your phone in another room to remove the temptation. Use the time to practice 30 seconds of gratitude to focus on what’s working in your life and start your day with happiness instead of distraction.
• Pick a one hour block this week when you will turn off your phone. It could be a family dinner or a walk. Pick an hour and commit to it and notice the difference in the quality of that time.
• Set up ‘Do Not Disturb’ or turn off all notifications on your phone when you need to work. Removing the constant buzzing of notification will help you focus and be more productive.
• When you get home from work, have a spot where you and your family put their phones and don’t carry them from room to room. If you miss a call, that’s okay, you can always call them back later.
• Set strict boundaries with your bosses and clients. There may be emergencies when a message or phone call during the weekend is necessary but it’s important to set the expectations from day one.
• Avoid looking at your phone 30 minutes before you go to sleep. Blue screen light causes eye strain and suppresses melatonin in the brain. When it gets close to bedtime, opt for a good book or meditation instead of your phone.
How to feel more connected when you disconnect from your phone
Connect with yourself
Use your phone free time to connect with your own thoughts and feelings. Try mindful meditation, head outside to connect to nature or write in your journal five things you are grateful for today.
Connect with your family and friends
Make a plan to spend time with someone you care about. It could be your partner, family or friend. Enjoy an uninterrupted catch up and invest in the true connections that matter.
