Larry Rosen, a psychology professor and author of The Distracted Mind, suggests that most individuals habitually check their phones every 15 minutes or less, even without any alerts or notifications. This behavior is driven by a pervasive sense of anxiety regarding our technology usage, leading to a fear of missing out if we don’t check in frequently.
Rosen’s research has revealed that this compulsion to constantly check notifications and feeds not only exacerbates feelings of anxiousness but also disrupts people’s ability to concentrate.
Beyond the sheer waste of time, excessive phone usage can also take a toll on mental well-being. Numerous studies have highlighted the detrimental impact of social media on mental health, with even Facebook acknowledging the negative effects of passive usage on mood. Researchers are still investigating the potential long-term consequences of devoting significant time and energy to our devices.
Some major investors are urging Apple to develop new tools to help users combat phone addiction, recognizing that dependency could harm the company’s future prospects.
However, individuals need not solely rely on tech companies for solutions. By consciously managing phone usage, one can take proactive steps to reprogram behavior. If you’re seeking concrete strategies beyond simple resolutions like “spending less time on Facebook” or “limiting Snapchat use during work,” here are some practical tips to help recalibrate your habits:
Remove distracting applications off your home screen
Removing distracting apps from your home screen can be effective in curbing unconscious phone usage, as explained by Rosen. When apps are readily accessible, it’s easy to transition from one to another without much thought, leading to unintentional time-wasting.
By relegating apps that you want to limit your usage of to less convenient locations, such as folders on the second page of your apps or off-screen entirely for Android users, you can reduce the likelihood of impulsively opening them. Meanwhile, prioritize placing apps that align with your goals, such as reading or language learning apps, prominently on your home screen to encourage their usage.
For even greater control over your phone habits, consider deleting certain apps like Facebook or Twitter altogether and relying on your smartphone’s web browser when necessary.
Make schedule for yourself
Maintaining a structured schedule is key to reducing phone dependency, according to Rosen. He recommends setting alarms at intervals to regulate phone usage, starting from every 15 minutes and gradually spacing them out to every half hour, 45 minutes, or hour. Upon hearing the alarm, allocate one minute to address any notifications before resetting the timer.
To alleviate the pressure to respond immediately and ensure accountability, Rosen advises informing close friends or family members that you may not be as prompt in replying to messages as before.
Turn off as many notifications from applications as possible
Minimize disruptions by disabling numerous push notifications. You need not be constantly alerted about every new “like” on your Instagram post or the latest episode release from your favorite podcast.
A straightforward method to reduce distractions is to disable push notifications for multiple apps. Simply navigate to Settings > Notifications to manage your preferences. Personally, I’ve opted to keep notifications enabled only for email, chat app messages, calendars, and utility apps like Lyft or GetAround, which are activated only when in use.
Turn on your phone’s grayscale
Consider activating grayscale mode on your phone as a powerful method to reduce screen time. Time Well Spent, a nonprofit dedicated to reshaping our interactions with technology, suggests this technique to eliminate the allure of vibrant colors that entice you whenever you unlock your device.
I personally found this strategy highly effective in deterring me from frequenting apps like Facebook and Instagram. However, I did disable it occasionally when needing to access Maps or capture photos.
To enable grayscale, navigate to the “Accessibility” section in your phone’s settings. On an iPhone, locate “Display Accommodations” and activate “Color Filters.” For Samsung devices, go to “Vision” and scroll down to select “Grayscale.”
Get rid of your phone from your bed
Banish your phone from your bedside to resist the urge of making it the last thing you see at night and the first thing you check in the morning. Opt for a traditional alarm clock and charge your phone out of arm’s reach. This simple adjustment can help prevent the temptation of diving into a barrage of messages and updates at the start of your day.
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