With the rise of smartphones, we now use them for more than just keeping on contact. They’re now our alarm clock, camera, music player, navigation tool, calculator, torch, calendar, notepad, photo album and even our wallet! It’s no wonder so many people suffer from Nomophobia – a fear of being without or unable to use your smartphone. If you’re concerned about how much you use yours, here are some ideas we’ve discovered which might help you break the cycle.
Set yourself an allowance
The average person checks their smartphone once every 12 minutes – over 10,000 times a year! Unless you’re using your phone for work purposes, like most of us this is simply a habit. Try setting yourself some allotted time to use your phone, such as half an hour in the morning and an hour at night. Outside of these times put your phone in your bag or another room and don’t touch it. Out of sight, out of mind!
Time to rewind
Many of us rely on our phones to wake us up in the morning, meaning we often have it on or next to our beds when we sleep. Switching to a traditional alarm clock is a good solution and wearing a wristwatch during the day means you have one less reason to check your phone.
Turn off notifications
How often do you get a notification on your phone and feel anxious if you don’t immediately check it out? Us too! Spending a few minutes checking your notification settings and switching off any unnecessary ones can make such a difference and relieve some major FOMO anxiety.
Have a clear-out
Try deleting any apps you find cause the most distraction. This doesn’t mean deleting social media accounts, you can still check them on your computer or use their mobile websites, but we bet you’ll find yourself wasting less time aimlessly scrolling without the app on your smartphone.
Find a distraction
Most people find they instinctively look at their phone when they’re bored or waiting around for something. Instead, why not take the opportunity to embrace your surroundings? People watch, take some big deep breaths or just daydream. If you find you need still need a distraction, carrying a book or magazine around with you might be a good alternative.
Ban tech in the bedroom
It’s no secret that using phones in the bedroom affects our sleep. The blue light emitted reduces the production of melatonin which controls our ability to fall asleep. Try not to use your phone at least 30 mins before you go to sleep or even better, don’t have it in the bedroom at all. If you absolutely must have your phone by your bed make sure that it doesn’t distract you by switching it to ‘do not disturb’ mode. You can even schedule this to turn on and off again at certain times, so you don’t forget.
Studies have shown that it’s the bright lights and exciting colours that attract us to our phones. Switching your screen settings to black and white, or reducing the brightness means this is immediately less exiting. This gives us less satisfaction and therefore less desire to continue looking at it. Hey, it’s worth a go.
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