In today's world, it's hard to go anywhere without seeing someone glued to their phone. Whether people are scrolling through social media, checking email, or playing games, it seems like everyone is attached to their device. While there are some benefits to this increased connectivity, there are also some drawbacks.
For example, smartphone dependence can lead to mental health issues, such as anxiety and depression. Additionally, it can cause sleep deprivation and stress. Let hit the high levels of smartphone dependence and offer some tips on how to break the cycle.
Quick take on how to be a better person, sans phone
•It is recommended to not check one's phone first thing in the morning.
• It is advised to leave their phone in their pocket during meals and conversations.
• Keeping the phone hidden away when working, reading or watching television can help develop a healthier relationship with it.
• Furthermore, keeping the device away from one's bed helps too.
Understanding the Effects of Smartphone Use
A recent study conducted by San Diego State University found that the more people use their phones, the more likely they are to experience negative mental health outcomes. The research showed that those who used their phones for more than five hours per day were 71% more likely to have one symptom of depression, such as feeling hopeless or having little interest in activities they used to enjoy. They were also twice as likely to have suicidal thoughts.
But it's not just adults who are affected by smartphone overuse; teenagers are also at risk. A study from common sense media found that 50% of teens feel addicted to their mobile devices. This addiction can lead to poor grades, sleep deprivation, and social isolation. In fact, when teenagers were asked to go without their phones for 24 hours, they experienced withdrawal symptoms similar to those seen in drug addicts.
There are several reasons why smartphone overuse can be detrimental to one's health. First, constant phone use can lead to sleep deprivation. According to a National Sleep Foundation poll, 60% of Americans report that their phone use affects their sleep quality. This is because the blue light emitted by screens can suppress melatonin production, making it harder to fall asleep at night. Additionally, people who are constantly on their phones are more likely to experience anxiety and stress. This is because they're always connected and available, which can lead to information overload. Finally, constant phone use can lead to social isolation and loneliness. This is because people are spending more time interacting with their devices than with other people.
Tips for Developing a Healthier Relationship with One's Phone
Now that we've explored some of the negative effects of smartphone overuse, let's look at some tips for developing a healthier relationship with your device.
First, try not to check your phone first thing in the morning when you wake up. Instead, take some time for yourself and enjoy a cup of coffee or tea before you start scrolling through your feeds. Additionally, keep your phone away during meals and conversations so that you're present in the moment and fully engaged with the people you're talking to. The same goes for when you're working or watching television—try not hide your phone away so that you're not tempted to check it every few minutes.
Another tip is don't keep your phone by your bedside at night so that you're not tempted to scroll through social media before falling asleep (which can lead to sleep deprivation). Instead, read a book or take some time for yourself before going to bed. Finally, try following some accounts or people online that make you feel good instead of stressed or anxious—unfollow anyone who doesn't bring positivity into your life!
Take regular digital detoxes by powering off your devices for extended periods of time
Recap on smartphone overuse and how it can be detrimental to one’s physical and mental health.
Studies have found that those who use their phones for more than five hours a day are more likely to experience symptoms of depression and suicidal thoughts, no different than teenagers who are addicted to their mobile devices experiencing poor grades, sleep deprivation, and social isolation. Moreover, constant phone use can lead to sleep deprivation due to the blue light emitted by screens which can suppress melatonin production, making it harder to fall asleep at night. People who are constantly on their phones are also more likely to experience anxiety and stress due to being connected and available all the time, which can lead to information overload. Finally, constant phone use can lead to social isolation and loneliness as people spend more time interacting with their devices than with other people.
32 ideas of things you can do outside. You don't have to use your phone, but if you did it might be with a healthier use.
2. Bird Watching
6. Biking and Mountain Biking
7. Rock Climbing and Rappelling
8. Kayaking & Canoeing
11. Horseback Riding
12. ATV / Off-Roading
13. Zip Lining
15. Beachcombing & Shell Collecting
17. Stargazing and Astronomy
18. Surfing & Stand Up Paddle Boarding (SUP)
19. Skiing & Snowboarding
20. Ice Fishing & Ice Skating
21. Cave Exploration
22. Plant Foraging
23. Wildlife Photography
24 Waterfall Hunting
25 Adventure Races
26 Whitewater Rafting
28 Canopy Tours
31 Kite Flying
32 Sand Castle Building
Lastly, to remember, and to try. You don't have to be perfect.
In order to develop a healthier relationship with one’s phone, it is recommended not to check one’s phone first thing in the morning when you wake up but rather take some time for yourself and enjoy a cup of coffee or tea before scrolling through your feeds.
Additionally, keeping the device away during meals and conversations helps keep one present in the moment with whoever they are talking too. Furthermore, it is recommended not keep one’s phone by bedside at night in order avoid scrolling through social media before falling asleep (which can lead to sleep deprivation). Instead of that one should take some time for themselves before going bed such as read a book or do something similarly relaxing.
Finally, it is beneficial to follow accounts or people online that make you feel good instead of stressed or anxious—unfollow anyone who doesn't bring positivity into your life! To further provide respite from digital stressors it is recommended that people regularly power off their devices for extended periods of time in order give mind a digital detox period where it can relax from overwhelming digital noise.
I hope this helps and you can find a way to disconnect!