The year 2020 has provided us with quite a few reasons to have our heads hanging low. With the world facing a pandemic and all the side effects that come with it, it’s fair to say we have our heads down. Literally. As in you looking down at this screen right now. With lots of time spent at home, it’s easy to develop a relationship with your phone that may be taking over your life.
There’s absolutely nothing wrong with spending time on your phone. I find them to be a blessing and I’m not quite sure how to picture life without them. However, just like anything else, moderation is key.
It’s so easy to spend hours a day on your phone when you have the world at your fingertips. Between scrolling through social media or surfing the web, there’s endless material to consume. Some makes you laugh; some makes you cry. Quite a phenomenon if you ask me. But how to we avoid going overboard?
Here are a few methods I have been practicing to help distance myself from my screen:
Avoid Screen Time First Thing in the Morning
It’s so tempting to scroll through your phone first thing in the morning after hitting snooze. You want to check Instagram to see what you’ve missed or comb through your email. Nearly half of Americans (46%) check their phone first thing in the morning, while they’re still in bed.
I am guilty of being the 46%, but recently I’ve been making a change to my morning routine. Instead of getting sucked into my phone first thing in the morning, I’m focusing on myself. The moment you start responding to and reading notifications, your day becomes about other people. It has made a very positive influence on my day to take time to myself before jumping into the day.
I’ve recently been meditating (for just 5 to 10 minutes) in the morning to clear my headspace. It usually turns into play time for my pet rabbit, but nonetheless, it’s the perfect way to set my intentions for the day.
Hit “Do Not Disturb”
Yeah. Like that button you use when the group chat is getting on your nerves. Don’t be afraid to utilize this feature. I like to have the first hour of the day to myself, so I hit the ‘Do Not Disturb’ for 1 hour on my Apple Watch to silence those pesky notifications. It comes in handy, especially when you may be engaging in an activity such as meditating, journaling or working out, where distractions ruin the experience.
I also have a Do Not Disturb Schedule set up on my iPhone from 10:00pm to 6:00am. This allows the chatter to stay silent when I’m settling in for the night (or already asleep). You can configure yours by simply going to Settings > Do Not Disturb on the iPhone.
Quality Over Quantity
Ever spend hours scrolling through social media, but leave still feeling empty? It’s easy to be a victim of the social media black hole. One click leads to the next, and before you know it, you’re instagram stalking some girl who appeared once in mutual friend’s photo. We most likely feel unfulfilled because we’re using social media to do more harm than good.
The real point of social media in my eyes is connect with friends and somehow it seems society has lost that concept. It’s turned into seeing what other people are doing, what they’re wearing, what they own, etc. It’s a who’s who game. Instead, try connecting with people you like and care about. I feel much more fulfilled speaking with one good friend for an hour versus liking 100 peoples photos. FaceTiming an old friend or simply sending funny memes to your friends and family members can be a great way to leverage technology.
While in quarantine, my best days are filled with FaceTiming and texting my friends and family—not endlessly scrolling through FaceBook and Instagram.
Physically Distance Yourself From Your Phone
Sometimes checking your phone is inevitable. Not because we want to, but because it’s a nasty habit. We don’t even think about it. Help break the cycle by placing your phone somewhere physically distant from you, where you can’t reach for it every 30 seconds.
When at home, I leave mine in my room on my bedside table. When at the office, I place in face down in the corner of my desk. Obviously we use our phones while we work, so I don’t ignore texts and phone calls, but simply keep myself from mindlessly checking it. It’s important for me to remind myself what is truly urgent versus habit-inducing.
Be Aware of Your Social Media “Bubble”
You could tell a lot about a person by scrolling through their social media newsfeeds. You would see the types of people they follow, brands that interest them, activities they enjoy, etc. These platforms are so customizable to the point where you create your own ‘bubble’ to live in. You choose what you see. You also choose what you don’t see.
If you’ve ever struggled with feeling crappy after consuming hours of screen time, maybe it’s time to focus on what media you’re surrounding yourself with. I’ve been guilty of investing time in people and things that do not bring me joy or positivity. Be aware of what and who you surround yourself with; you’d be amazed how it can positively change your relationship with social media.
Create a space where you will leave feeling more fulfilled and in a better mood. Whether it means cleaning up the accounts and people you ‘follow’ or are ‘friends’ with, it will make your social media accounts a more purposeful and meaningful place. Just how you would choose your friends, surround yourself with social media content based on what inspires you to become your best self.
Putting Your Foot (and Your Phone) Down
Simply starting to minimize screen time was the hardest part for me. Once I broke the habit of opening up social media or the internet every few minutes, it became second nature to leave my phone alone. I absolutely love using my phone to post fun pictures and videos (especially on Instagram), but it almost deteriorates the experience if you’re doing it obsessively.
I hope these tips are able to help improve your relationship with your device and maybe allow you to create a more fulfilling purpose behind your screen time.
