Could you be addicted to your phone?
Do you find yourself looking at your phone over and over during the day? Not because you heard it ping or vibrate, but just checking it because you might have missed something?
It might be shocking if you knew how much time you’re actually looking at your phone screen. Knowing may be just what you need though to make some changes. For your health mentally, emotionally and spiritually.
Remember when we had to have a phone for “emergencies”? Long gone are those days! Now we have to be connected every minute of the day, but is it necessary?
The downside is it’s made us an impatient generation and we have forgotten how to have long meaningful conversations. Just look around at the restaurant when you’re having a meal. No one is talking to each other. Everyone is on their phone. It’s really sad.
The scary truth is that our phones are altering our brains. It’s a real thing. When you read digitally, and all those ads and links pop up with short bursts of attention, you’re forced to swipe, scroll, and swipe. That alters your brain and not in a good way.
Your phone can now show you your screen time. All those minutes lead to hours, which lead to months and lead to years. Don’t lose precious years of your life because of your phone use!
This year I’m concentrating on gut health and brain health, and making changes with my phone is the first place I’m starting. I’ve noticed that it causes me anxiety reading the bad news that is going on in the world. Looking at all the “perfection” also is never good for one’s spirit, so time to make some changes!
First, let’s talk about if you could possibly be addicted to your phone and then the steps you can take to not let it control you anymore.
Is this you?
- Feeling anxious and depressed
- Sleep problems
- Separation anxiety from your phone
- Discontent with your home, your kids, marriage, your appearance
- Talking to real people less
- Lost track of time because of mindless scrolling
- Sleeping next to your phone
- Your phone is with you at the table when your eating
- Feel panicky if you’re without your phone
- You actually hate your phone at times because of the control it has on you
- Checking your phone in the middle of the night
- You take it to the bathroom with you
How your phone affects you physically.
- Eye strain with over 2 hours of use
- Blurred vision and eye fatigue
- Burning and itchy eyes
- Headaches
- Text Neck. Yes, all that looking down is aging your neck muscles!
- Increased anxiety and lower self-esteem
- Depression and digestion issues
Time to be honest.
Admit you have a phone addiction and you want to change. It’s ok, your not the only one. Ask yourself what you think you will be missing by not looking at your phone. Once you verbalize it, you’re ready to make some changes.
Ok, time to get hours back into your life!
- Delete addictive apps from your phone. How many do you really use? Get rid of anything that can be too tempting, and delete them from your home screen.
- Don’t use your phone as an alarm clock. Instead buy a real alarm clock. I have one that wakes me up with gentle chimes. There are so many nice alarm clocks now, that you can wake up to any sound that brings you peace and calm. That’s a much nicer way to start the day.
- Change your notification settings.
- Make a list. Write down things you love to do and miss doing, and start to work those things back into your life.
- Practice gratitude in YOUR life. No more caring about what you’re missing from other people’s lives. Look at your own life and see the blessings.
- Practice longer times without checking your phone. Challenge yourself to check it at certain times of the day and no more than that.
- No-Tech 60. Turn your phone off 60 minutes before you go to bed. Or try 30. Just start somewhere.
- Bedtime. Don’t take your phone to bed with you. Silence it and put it in a drawer, or get it further away from you. Studies show if it’s near you your brain is always in a state of “alert”. Silence it and get a good night’s sleep.
- Read a book! Your brain cells will thank you.
- Word before the world. Try reading a devotional or 5 minutes in your Bible before you look at your phone in the morning. That’s a much better way to start the day with your soul filled up!
Things we can still love about our phones
- All those pictures! Having a bad day? Look at someone you love or a picture of a fun crazy time, and smile!
- Quick text. Letting someone you are thinking about them and praying for them.
- Hello GPS! I love you! The best invention ever!
- Siri. You’re so darn smart!
- Food bloggers! I think they are geniuses!
- Podcasts. Keeps your brain learning!
I hope this has been eye-opening! I know I will be making some changes in my own life! Little intentional steps lead up to change. Try some of the ways you can reduce time with your phone, and monitor how you feel. You will be surprised at how much calmer you feel and how much time you get back into your life! That’s what I want for you.
Because you are amazing and you have a world to change!
Until next time,
~pat
