Smartphones have become an important part of our daily life. While they are tools that help us communicate and stay informed faster and more efficiently, the use of the smartphones can have negative effects on our mental health, work efficiency, relationships and social life. People of all ages, but especially teens, fall into the same trap of endless scrolling or checking notifications, which takes us away from what’s happening in the real world. Having some simple strategies can help us better manage the use of our phones. I asked Speech and Language Pathologist Makeda Pyles for some tips, because she has recently taken steps to reduce her screen time. Here they are:
Tips for Limiting Phone Usage
- Change Your Phone to Grayscale: Set your phone display to grayscale, “so when you look at your phone,” says Ms.Pyles, “all you see gray instead of a whole bunch of colors popping at you.” This can make your phone less attractive and will make you use it less. Here’s how to do it!
- Delete Social Media Apps Regularly: Delete social media apps quickly when you can — every week, every month. It could help end the practice of scrolling through feeds. You can always redownload.
- Talk to People in Person: Try to interact with family and friends in person. Don’t have your attention on your phone during conversations. This helps to build strong relationships and improves your social skills.
- Build in Daily Breaks: Choose daily periods when you put your phone down completely. Use this time to stretch, work out, meditate or read a book. This helps you stay engaged in the moment instead of being fixated on your screen. “Definitely out of mind, out of sight,” says Ms.Pyles. “When I go to my sessions, I make sure that I don’t take my phone with me because I will be scrolling if my phone is with me and it’s distracting.”
- Use the “do not disturb” feature. It will block notifications that pop up on your phone and you won’t be distracting yourself from what you have to do.
By implementing these strategies, you can decrease your phone usage and have a healthier balance in your life. A lot of time spent on your phone can result in missed assignments, classes, and reduced physical activity. It may also lead to feeling alone from friends and family. Taking steps to manage your phone habits can better your productivity , improve your connections with others, and allow you to enjoy life.
