I kind of freaked out last week. The day started a little stressful with a couple texts from my brother worried about my elderly uncle. I also hadn’t slept well, but still thought it was a good idea to get up-to-date with the daily news. Overwhelmed and dysregulated, I continued to check my phone between every client. It finally reached a boiling point- all the worry, fear, grief, frustration, and the weird obsession with ‘just checking’.
These are certainly extraordinary times but most people would agree that they wished they spent less time mindlessly checking their phone, scrolling on social media, or going down the rabbit hole of YouTube videos (Unless they are videos of Moo Deng acting ungovernable which I really could watch all day).
They designed smartphones to be addictive- they are! And news has become less journalism and more entertainment. But it is not only the content of late-night scrolling, it is the time spent with the eyes focused eight inches ahead that keeps the nervous system in high alert. It might be worth the experiment to find ways to put down your phone and see how much better you feel.
Are you tied up with your phone?
A few ways to ease up on your screen time (go big or start small)
Start small-
-The best times to keep your phone on silent are the first 30 minutes of the day and the hour before bed as these are the times your brain is most susceptible to visual stressors. Notice your sleep and stress level with these suggestions.
-Take short breaks. Start with 30 minutes a few times per day and see if you can increase these increments on a weekly basis.
-Less notifications and more friction. Turn off notifications and use apps to limit your time on certain social media. Some tools can help reduce screen time by making it just a little harder to log-on.
-Pick up a new phone-free activity. Pick up a new hobby or make a regular date with a friend for a phone call. Try leaving your phone at home while you go for a short walk. (Also, you do not need your phone in the bathroom- gross!)
-Set your phone to grey-scale. It is surprising how less-appealing and inviting the apps are with lack of color.
-Before glancing at your phone, pause for a minute to ask yourself what and why you are checking to be more mindful of your use.
Go BIG-
-Consider a digital detox. Choose one day a week where you and your family power down, except what is needed for communication. Or set a time, either at mealtime, or in the evenings when work is over, to connect face to face with family or friends, making a commitment to be “present” and in the moment.
-Find a specific place for your laptop and phone to live. Out of site, out of mind. You will be more conscious of the connection.
-Buy an old-school alarm clock and leave your phone out of the bedroom.
-Try a dumb phone. If you are really fed up and want to try something new, consider switching to a “boring” phone, like the old flip phones. That way you still have calling and texting but it avoids unlimited scrolling.
Let your friends and family know that you are spending less time with your phone, that way they won’t be expecting an immediate response to texts or emails. The more we give ourselves permission to disconnect, the more likely those around us will follow suit. This is better for EVERYONE.
Limiting my digital availability and time spent on my phone seems just a little bit rebellious to me- against the norm at least. I’ve barely glanced at the headlines the past few days. When I’m in a better head-space, I will read my newsletters and listen to my ‘calm news’ podcasts. In the meantime, daily walks, spring birdsong, checking-in with loved-ones, and planning for our upcoming epic trail race have all helped to soothe my anxieties. Nadia Bolz-Weber’s (comedian turned Episcopal priest and author) article about finding ways to improve your mental wellbeing is worth a read.
Let me know how this goes for you!
Thanks for joining us in this place of encouragement and inspiration, A few things you should know: You are loved and complete just the way you are AND you can make small changes in your life to find wellbeing in mind, body and spirit.
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Wishing you well,
-Trish
Resources-
Article on getting back to reading paper books: https://www.theguardian.com/books/2024/oct/11/put-phone-down-habit-reading-books-english-oxford
Naida Bolz-Weber’s article is worth a read. How Dare You: A note on what is not helping me and what is