Constantly checking phones can be tied up with anxiety or even insomnia issues. Apart from the above Valentine’s card, I am also hugely aware when spending time with my 7-month, old son that I want to be present with him, not scrolling through my phone. Sometimes this can prove difficult if I am trying to juggle work related queries, however it’s all about finding balance and allocating specific time to check your mobile.
Turn off notifications
This is quite simple, there is no need to have your phone pinging every two seconds a post is added to Facebook or Instagram. What happens is when you go to check this notification, 30 minutes later you may realise you have been having a good phone browse.
Disable the notifications and if it helps try turning your phone to silent for certain periods of the day if you feel you need to concentrate or like me be present.
2. Set up phone free periods
Being self-employed I find this extremely difficult to do and not respond to emails at silly times.
By setting rules that mobiles do not need to be present at the dinner table, in the bathroom or whilst watching TV helps to create some space. Even putting phones on Airplane mode for an hour when getting in from work can allow you to focus on something more productive like preparing dinner or cutting the grass!
Find out how much you are using your phone
This is one to really shock! Some cold hard stats really have helped to open my eyes to how much I use my phone.
I downloaded the app Moment for iPhone, try Quality Time for Android and saw for myself how many times a day I spend looking at my screen. To be fair a lot is looking at and responding to emails since removing Facebook from my mobile.
Avoid using your phone as an alarm clock
This is easier said than done if you don’t have any landlines in the house, having a phone in the bedroom is sensible in the case of an emergency at night.
However, this doesn’t need to be an excuse to have it right be the bed. By placing the mobile across the other side of the room on silent can remove the temptation to check just before bed and again in the morning.
If you do need to use it as an alarm clock then getting up to switch it off means you won’t resort to snoozing.
Train with smart phone breaks
Allocate specific times in the day to check your phone. I have started to allocate 8,30am -9.30 as daily checking of emails, quick catch up of Facebook on my laptop. During the day I check my emails once an hour on my mobile if necessary and have a rule not to look at social media every time I check my emails.
Try with baby steps first by allowing yourself 1 minute to check everything then set an alarm to check again in 30 minutes time, gradually increase the alarm to an hour and so on.
Another simple way to check out from your phone is to just turn it off.