If we dare to admit it, we’ve all been guilty of doom-scrolling, taking our phones to the bathroom and instantly reaching for our smartphone the minute we wake up.
But have you ever stopped to think about whether this common habit is actually a digital addiction? We’re here to delve into the rise of our collective obsessions with our smartphones and explore the impact this is really having on our mental health and everyday wellbeing. Considering that the average person taps their phone over 2,600 times every, single, day, it’s clear that this topics is pretty relevant to the majority of us. So if you haven’t addressed it yet, we’re here to guide you through it!
The ‘normalisation’ of screen time
Screen time has become a common phrase in our everyday lives, and that’s because being on our digital devices is now second nature to the majority. Designed to make our lives easier, simpler and more enjoyable, the average person now spends a staggering 4 hours and 37 minutes of everyday on their smartphone. And they’re clearly demanding our attention more and more as apps are engineered with persuasive and addictive design tactic to keep us engaged and on our apps for longer. Endless scrolling on social media platforms such as Instagram and TikTok combined with push notifications, dopamine-inducing likes and fast-paced videos that capture our attention, are all part of the marketing mix that has led to this surreal amount of screen exposure we’re all accustomed to. Screen time has become so integrated into our lives that we barely even notice it. But how healthy is it, really?
What is a smartphone addiction?
While the term addiction may seem strong, it describes how most of us actually behave when it comes to our smartphones. Collectively, our dependency on smartphones has got to the point where we have the inability to stop scrolling, despite the negative consequences. To the point where ‘bed rotting’ has recently gone viral on social platforms, describing the trend of staying in bed all day to binge watch Netflix shows or simply scroll on TikTok. While that may sound alarming to some, it’s the norm for others. If you have any of the following symptoms, it could be a sign that you’re more addicted to digital screens than you think:
- Feeling anxious without your phone
- Losing of track of time when doom-scrolling
- Checking your phone reflexively, even without notifications to prompt you to do so
- Taking your phone with you wherever you go
- Neglecting in-person conversations for screen interactions
5 ways to reclaim control
We all know how easy it is to get sucked into endless scrolling or bing-watching TV shows, but with a few intentional changes, you can start to take back control and create healthy boundaries with your screens. Here are five simple but powerful ways to shift the balance and make your phone work for you, and not the other way around!
- Set screen time limits: Start by using the tools already available on your device! Features like Screen Time on Apple or Digital Wellbeing on Android can help you monitor how much time you are spending on specific apps. Once you have visibility, you can begin to set realistic daily limits and increase your awareness of how much time is being spent on devices and apps. These gentle nudges can help break your built-up habits of mindless checking your phone and bring awareness to where your time is going.
- Create phone free zones: Try setting boundaries around where you use your phone, not just how often. Designate certain spaces as tech free zones such as the dining table during meals, your bedroom at night or even your desk during focused work sessions. Physically separating yourself from your phone in key moments can improve concentration, communication and even sleep quality! So be sure to set these parameters and watch your nervous system relax.
- Turn off non essential notifications: Every ping, buzz and flash can pull your attention away from what matters in life. Go through your notification settings and turn off anything that is not truly important. Taking control of your notifications allows you to check your phone on your terms, rather than reacting or being interrupted every few minutes.
- Schedule do not disturb time: Block out intentional periods in your day to be completely offline. This could be during your morning routine, while you are exercising, or in the evening when you want to wind down. Use the Do Not Disturb or Focus Mode features to create boundaries around your time and give yourself permission to disconnect without guilt.
- Make it less tempting: Small changes can have a big impact. Move your most distracting apps off your home screen, switch your display to greyscale to reduce visual stimulation, or delete apps altogether for short periods of time. You could even experiment with a digital detox day each week to reset your relationship with your device and re-engage with the world around you!
- Prioritise getting outside: Another great strategy for reducing screen time is to prioritise spending time in nature and getting outside. Whether it’s going for a hike up a mountain, strolling along the beach or going for a picnic in a woodland, pushing yourself to get outside more in your downtime is. sure-fire way to inadvertently reduce screen time and the amount you’ll want to reach for your phone out of boredom. Not only that, it’s also a great way to improve your mental well-being, win win!
We hope these top tips help to curb your digital addiction! As a web design agency, we know full well how useful and valuable the internet is for all sorts of things from online shopping to researching days out, holidays, working remotely and so much more. With that said, it’s all about finding a balance that works for you and your lifestyle. If you have a 9-5 working predominantly on a laptop, it’s probably a good idea to prioritise time getting outside and in nature when you’re off. However you see fit, we hope you enjoy screen time and get out what you need to enhance your life, not keep you away from it!
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