Research shows that an average person unlocks his phone around 150 times per day. On average, we humans spend 6hrs a day on our mobile phones. That's like 1/4th of our life spent staring at a screen emitting harmful blue rays. Honestly, cell phones are pretty addictive and it's tremendously effortless to get hooked on them. This addiction occurs as it stimulates our brains by sprouting an excessive amount of dopamine and giving us the experience of high-level instant gratification. Our brain values instant gratification more than the delayed benefits and that's what cell phones give us. The harm that these devices cause is not clearly seen instantly but over large timespans, it reduces your productivity, lowers your concentration, wraps your view of reality, increases stress and anxiety, worsens your sleep quality, and results in a number more issues. Trust me, when you reduce your screen time you get the privilege to experience the real joy and happiness life has naturally to offer.
Firstly, get aware of your screen-time. Most of us aren't aware of how much of our precious time and energy is given to this blue light. You will probably feel dazed if you are measuring your device use-time use initially, but this is a huge step when it comes to cutting off this addiction. Because as Peter Drucker said, " What gets measure, gets managed".
Here are the following steps to cut off this addiction:
1. Setting up no-screen time slots of the day:
Make sure the first and the last hour of your day is spent without staring at screens. I know you may have heard this a million times all over the internet but it actually helps your day go well in an optimistic direction. If you look at your cell phone the first thing in the morning you are training your brain to be more reactive instead of being calm. Checking emails and text messages in the morning makes others' priorities become yours. Rather try to execute positive actions like counting your blessings, meditating, visualizing your goals, etc. If you really feel tempted to grab your phone, then keep your phone in a place where it is not so easily accessible, like inside your car. You can also keep separate time slots during the day when you are not allowed to touch your phone.
2. Maintaining a no-screen zone:
Just like how you can create no-screen time slots, you can set up places where you will avoid screens. This can be your dining hall so you can interact with your family, maybe it could be your bedroom so that it doesn't conflict with your sleep or whatever you like.
3. Set up reminders:
You will have to design your mobile phone and environment in a manner that promotes less screen time. You could add a good lock screen wallpaper that has a quote reminding you about the negative effect of opening the phone and how is it killing your odds of success or maybe a unlock count and the screen time so you are aware. There are tons of apps on the internet that help you set time limits, track your device statistics, help you keep reminders, etc. Make sure you make good use of them.
4. Track the results:
After some time of getting on a mission to spend less time on your phone, make sure you track your statistical results. This will you give you that satisfaction and will assure your brain that this habit really works. You may also track other results like your rise in productivity by measuring the increase in the efficient amount of work produced and tracking your sleep quality by wearing an Oura ring or a sleep tracking app. Make sure you don't miss out on this step as it is extremely crucial for keeping you motivated on avoiding too much screen time.
Let's get rid o this small screen addiction and live a more profound life. Peace 👊✌!
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