For many of us our smartphones have become extensions of ourselves, our metaphorical right arms! On average, people check their phones around 150 times a day, that’s 6 times an hour and more like 10 if we remove the hours we’re asleep! … That’s a lot of time spent scrolling, messaging, gaming, watching … 

And so it’s important we take time out and find a healthy balance between screen time and ‘me-time’.  

Digital Detox: Imagine your mind as a cluttered room, and your smartphone is that friend who keeps throwing in more stuff. Studies have revealed a direct link between excessive smartphone use and increased stress levels. And combine this with the constant influx of notifications, which ironically can lead to info overload and a feeling of disconnection, and it’s easy to see why a healthy break is important to reset your mental space and well-being. 

Strategies for Reducing Smartphone Dependence: 

Scheduled Breaks: 

• Implement the ‘Pomodoro Technique’: work for focused intervals (like 25 minutes), then take a 5 minute break. And after 4 work focussed periods, then take 15-30 minutes time-out - where you could allow yourself a 15 minute ‘scroll’. 
• Try the 20-20-20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds. A good tip to give your eyes a break. 

Screen-Free Zones:

• Make the bedroom a sanctuary. Designate it as either a no-phone zone or if that feels a bit too much, then do this just for an hour before bedtime to improve sleep quality.
• At dinner time, create a rule where phones are left out of the dining area. This allows for conversations without digital distractions.

Notification Management:

• Declutter your notifications. Turn off non-essential app notifications and keep only the ones that matter. 
• Use the Do Not Disturb feature during specific periods, to allow you to focus without constant interruptions. 

Establishing Boundaries:

• Set social media limits. Apps like Moment or Screen Time can help you track and manage your daily usage.
• Consider allocating specific times for social media check-ins to prevent mindless scrolling throughout the day.

Balancing Technology and Well-Being: 

Assessing Necessity:

• Have a bit of a ‘digital’ clean-out. Assess the apps on your phone and delete those that you no longer need or use. De-clutter your phone! 
• Prioritize apps that can support your well-being, such as meditation apps, fitness trackers, or other apps that support your personal growth.

 ‘Offline’ Activities:

• Make some time for good old-fashioned hobbies, like reading a book, gardening, playing or making music. 
• Plan’ tech-free’ outings with friends or family, such as walks, lunch, shopping or a trip to the theatre, cinema or local attractions. All that’s sometimes needed is a little distraction! 

There’s absolutely no question that gadgets have made a hugely positive impact on our everyday lives. However, as with most things, finding a balance is key … easier said than done, we know!