The Challenges of Limiting Smartphone Use and Strategies for Establishing Balanced Limitations
Frequently, you find yourself grabbing your phone when you intended to concentrate on a task, savor a meal, or relax to sleep. Do you feel anxious when the battery starts draining or you're told to turn it off? Or have you found yourself intending to use your phone for a specific task, only to get lost in social media for twenty minutes, forgetting why you initially picked up your device?
If any of this sounds familiar, rest assured, you're not alone. Cell phones are essentially engineered to be addictive, and we've become accustomed to using them for more than just making calls and sending texts. Here are expert insights on how phone usage impacts our wellbeing and strategies to establish healthier (and realistic) boundaries.
The impact of phone use on mental and physical health
Dr. Scott Lyons, a licensed psychologist, educator, and author of the best-selling book "Addicted to Drama: Healing Dependency on Crisis and Chaos in Yourself and Others," explains, "Our attachment to our phone can create a divide, a sort of digital barrier that separates us from genuine connection. In personal life, being perpetually plugged in can lead to instances where we're physically present but emotionally absent, missing out on the nuances of face-to-face interactions. At work, the constant pull of notifications can fragment our focus, reducing productivity and potentially straining professional relationships. It's as if we're in a perpetual state of divided attention, always half-listening, half-engaged."
Shira Gill, author of "LifeStyled," concurs, "Our devices serve both as tools for connection and sources of stress. They help us stay informed, communicate with friends and colleagues across the world, and offer access to seemingly endless knowledge." However, she notes, "Excessive use—fueled by addictive designs and constant notifications—can lead to anxiety, stress, and a reduced sense of peace and presence. Studies show that compulsive tech use can disrupt sleep, increase anxiety, and foster feelings of inadequacy."
The reasons behind our struggle to disconnect
"Our attachment to phones often stems from a deep-seated need for connection and stimulation," Dr. Lyons explains. "In a world where attention is the currency, our devices become a portal to endless possibilities, offering a sense of belonging and immediacy that can be incredibly alluring. Beneath this allure lies a more complex narrative: we might find ourselves reaching for our phones as a way to escape discomfort, boredom, or even the underlying unease that whispers in the quieter moments of our lives."
On a neurological level, brain chemical dopamine plays a significant role in phone attachment and addiction. "Dopamine is the brain's little chemical messenger that plays a key role in our reward and pleasure centers," explains Dr. Lyons. "Each interaction with our phones, each notification, releases a hit of dopamine, creating a feedback loop that keeps us coming back for more. This cycle can lead to a state of overstimulation, where we're constantly chasing the next digital high, leaving us feeling unsatisfied and disconnected from the present moment." Awareness of your phone use as a dopamine-seeking behavior and acknowledging it when it occurs can be an essential step in establishing a healthier relationship with your phone.
Identifying when it's time to take a break
Be mindful of warning signs that suggest the need to establish healthier boundaries with your phone. Common red flags include:
- You’re constantly reaching for your phone
- You experience significant anxiety, sadness, anger, or similar emotions when you're away from your phone or can't check it
- You wake up in the middle of the night to check your phone
- You find it hard to focus or be present because you feel compelled to check your phone
- The amount of time you spend on your phone impacts your professional and/or personal life
- When you do try to limit your phone use, you quickly revert to your usual habits
Do you need to embark on a full-scale digital detox to address the problem?
Though the extent of someone's break from their phone varies, decreasing time spent on your phone offers numerous benefits. Clint Jarvis, CEO and Co-Founder of the app "Roots," which helps users set boundaries with their phone, says, "Because being constantly on our phone makes it hard to be more present in our day-to-day life, you find more joy in small things when you put your phone down." He adds that being more present infiltrates many aspects of our life. "It’s not just about the phone but we are so conditioned to be on our phone. It's hard to get into a state of flow. In a lot of ways, our phones rob us of that experience of going deep.”
Additionally, explains Jarvis, constant connectivity makes it challenging to free up the time we need, driving stress and overwhelm. "If you spend less time on your phone, you can unlock time for other things."
There are numerous ways to execute a digital detox beyond locking your phone or throwing it into the ocean. Gill recommends, "Start small by deciding when, where, and how you want to use your phone." For example, she suggests setting phone-free hours, establishing tech-free zones, and utilizing tools built into your phone or apps that allow you to limit access at desired times. While you may not decide to use these apps forever, they can be a substantial help in the beginning.
While Roots initially wasn't designed to aid in managing device usage, as per Jarvis, it transformed into a device to establish constraints. "Initially, you ought to pinpoint the apps you mainly need to restrict. Common app categories that Roots users often set limitations on include those linked to social media, work, messaging, video streaming, and gaming."
And you don't need to tackle all of them at once. "Focusing on the main culprits can produce substantial results. It's the practice of spending less time on these that can result in noticeable changes."
Consider the optimal times of the day to set restrictions for these apps, Jarvis suggests.
Gill also suggests techniques for reducing digital clutter on your phone, which unknowingly builds up stress. Some of her favorite methods for simplification are:
- Organize Your Home Screen: Transfer apps to a secondary screen and swap out the background image with a tranquil one.
- Simplify Social Media: Prioritize one app and eliminate the rest, unless required professionally.
- Utilize Auto-Responses: Divert social media messages to your email account through a simple autoresponder.
- Email Clarification: Archive old emails to commence with a manageable inbox.
- Review Subscriptions: Cancel unused memberships, newsletters, or digital services.
- Organize Photos: Combine duplicates, relocate favorites to cloud storage, and delete the remaining images.
- Mute Notifications: Deactivate unnecessary push alerts to reinstate focus.
Establishing a wholesome connection with your device for the long-term
Learning healthier digital practices can be a lengthy process, but Jarvis advises considering the long-term advantages if your enthusiasm wanes. "By setting firm boundaries and using technology mindfully," says Gill, "we can enhance its worth while regaining mental serenity and clarity."
The time spent away from the device opens up space for other pursuits, suggests Dr. Lyons. "Delve into activities that revitalize you, such as reading a book, taking a walk, or engaging in a meaningful conversation with a friend." Recognizing the perceived betterment can encourage you to uphold these beneficial tech practices.
However, if you start to feel disheartened with slip-ups, Dr. Lyons advises being compassionate towards yourself. "Above all, cultivate compassion in this journey, understanding that it's a process, and each small step signifies victory in itself."
Despite the benefits of using cell phones for communication and information, excessive use can negatively impact both mental and physical health. Dr. Scott Lyons, a psychologist, states that our constant attachment to phones can lead to feelings of being emotionally absent during face-to-face interactions and reduce productivity at work. Shira Gill, author of "LifeStyled," agrees, adding that excessive use can lead to anxiety, stress, and reduced presence.
Setting boundaries with phone usage is essential for maintaining good mental health. Common signs that indicate the need for healthier phone boundaries include constantly reaching for the phone, feeling anxious when away from it, and finding it difficult to focus due to compulsive phone checking. Tools like apps that limit phone access at desired times can be helpful in establishing these boundaries. According to Clint Jarvis, CEO of the app "Roots," reducing phone time can lead to increased joy in everyday life and unlock time for other activities.
