Darrick Robles More than half of 18 to 34 year olds check their smartphone more than 26 times a day. Since the Corona crisis, we have been spending even more time on the screen – be it to find out about the current situation, use delivery services or distract ourselves with games. Unfortunately, it’s not that easy to get rid of your smartphone. We have tips on how to reduce your screen time to a healthy level.
Do smartphones really make us sick?
Research has shown that the use of smartphones and social media is changing the way we think . For example, when we check emails or get likes, our reward center in the brain is activated and releases dopamine – a hormone that provides positive feelings. The constant grip on the smartphone triggers this reaction again and again and can make you dependent.
Doctors have been warning of the so-called mobile phone neck for some time . When we look at our smartphones, we usually tilt our heads by 45 degrees. The weight that then acts on our spine increases from 4-6 kg to over 20 kg. If we are bent over the smartphone or tablet for several hours, we overload our cervical spine. The result can be neck pain , muscle tension, headaches or even a herniated disc.
This is what happens when you reduce your screen time
- You can concentrate better: On average, you need 15 minutes to get into the so-called flow – a state in which you can fully focus on a task. If you are not constantly looking at your smartphone, you can achieve this state better and become more productive.
- You’re in a better mood: Those who check their smartphone more often tend to be more stressed. No wonder: e-mails, the latest news and political discussions in social media also cause excitement. In times like these, it is all the more important to take some personal time out – that is active stress reduction .
- You have more time for your health: Less screen time means more time for real social contacts , which are important for your psychological well-being. You’ll also become more motivated to get outside, exercise, and try new hobbies.
5 tips for the smartphone diet
Most of the time we reach for our smartphones automatically and thoughtlessly. So it’s not that easy to get rid of it. These tips can help you spend less time on screen—without giving up completely.
1. Turn off push notifications
The phone beeps, vibrates and lights up and it has 100% of your attention. You check your emails and get stuck for 20 minutes – you have to break this cycle. If you turn off push notifications, you won’t be constantly interrupted and can focus your attention on other things.
2. Delete time wasting apps
Most of us have apps on our smartphones that are a constant source of distraction. Social media apps are typical time wasters. A social media detox is perfect for unwinding for a few days. Even if you temporarily delete Instagram and Co. from your smartphone, you don’t have to do without social contacts: A long phone call can do so much more than a few likes.
3. Waking up without a smartphone
Many always have their smartphone on the bedside table because they use it as an alarm clock. Of course, it’s all the more tempting to reach for it as soon as you wake up. An analog alarm clock can help: You start the day without a cell phone instead of lying in bed scrolling.
4. Set up cell phone free zones
If you have an alarm clock, you no longer need to take your smartphone into the bedroom with you. A cell phone-free bedroom can have a positive effect on your sleep patterns in the long term : you can fall asleep earlier in the evening and wake up more refreshed in the morning.
5. Leave your smartphone lying around
Do you have an appointment to go for a walk or would you like to spend time with your family? Then leave your smartphone at home. A few hours offline not only has a positive effect on your stress level, but also on your relationships. Alternatively, you can set a daily digital detox time frame by switching your smartphone to flight mode – for example during your lunch break or after work.
It’s worth persevering
At first, you may feel uncomfortable missing Messenger messages, ignoring your smartphone, or consistently banning it from your bedroom. No wonder: With the Digital Detox, you’ll get to grips with old habits that have long since expired automatically. It’s still worth trying out. Find the digital detox method that best fits into your everyday life. After a while you will feel a sense of release.
