Eleven Tips To Help You Become Less Attached To Your Cell Phone And Social Media
On average people spend over 2 hours on their phones a day and according to a study in 2017, there are about 210 million people addicted to the internet and social media worldwide. It seems as a society we have become more and more attached and addicted to our phones. Spending hours on hours of our time scrolling, checking, and staring at our screens, being more immersed in the phone than the actual moment or person in front of us. Many won’t leave the house or even go to the bathroom with out it as its become an extension to us. We must ask - is this constant need to always be plugged into the virtual world benefiting us or hurting us? Am I in control of it or is it controlling me? Phones and technology definitely serve a great purpose - especially when it comes to video chatting family and working virtually - but it seems we could really aim for more balance between the two.
What happens in the brain:
Dopamine, serotonin and other feel good and pleasurable neurotransmitters are released any time you check your phone and social media and see more likes, comments, views, notifications, etc. Your brain sees this as a reward and continues wanting more. The more notifications and likes you have the bigger the dopamine hit. A dopamine driven desire for societal acceptance and validation is taking us further away from our authentic selves.
A Little from my experience
When I came to the realization that my phone was the first thing I would check in the morning and would often keep me up later than I wanted at night I knew something had to change. Things didn’t feel right and I had a constant urge to check it. For a period of time it made me feel accepted and loved yet at the same time less connected and unworthy inside. Comparing, judging, feeling anxious and the need to post the highlights of what I was doing, checking the likes, views, and more. I didn’t feel like I was truly living. So I made a change to significantly decrease the amount of time I spent on it. I stopped checking it first thing in the morning and instead would meditate, journal, go for a walk or workout, or do something I felt was healthier. I eventually deleted Instagram fully for a period of time. I started slowly deleting apps from my phone and creating more meaningful connections with others in my life. I did a lot of inner work and healing to change beliefs I had around self-worth, self-love, and self-confidence. I feel much happier when not on social media and mentally and emotional more peace.
Below are 11 tips that can challenge you to ditch the phone and become more connected with your inner self and the natural world around you instead of always having your eyes on the virtual world.
Set a goal to fully disconnect for a period of time whether thats 1 day, a week, a month, etc. This will really help you open your eyes to why you check it so often, why you post what you post, what you may be avoiding, and how much time it takes up of your life where you could be truly living instead.
Leave your phone outside of the bathroom and instead grab a book or magazine, take time to pray and connect with the higher, repeat affirmations, reflect, visualize or simply be at peace and grateful for a few minutes (or 30) of downtime to yourself.
Turn off notifications and delete certain apps from your phone
Set App timers and stick to them
Instead of going on your phone immediately when you wake up to start scrolling and “connect” with the world take a moment to check in with yourself.
Instead of automatically getting on your phone while waiting in lines, try keeping it out of your hands and spark up a convo with someone in line next to you, observe your surroundings, test your patience.
Go on a walk, run, walk your dog, or to the grocery store while leaving your phone at home or in the car.
Be more mindful of the number of times your “check” your social media apps in general. Just because you post something doesn’t mean you have to constantly check on the views, likes, and comments. If you have to, set a number of times to open the app and log out after each time. Are you checking in with yourself as much as your checking social media?
Find a new hobby or activity that feels more fulfilling
Turn it on airplane mode or do not disturb at night, 30-60 minutes before bed
Leave your phone alone when eating and instead focus on simply eating. Allow your senses to come into play and consciously taste the different flavors, the texture, and the smell. Chew your food, breath consciously and eat in a slower more relaxed state. If you eating with others, have a real conversation with them and truly enjoy your meal.
“The only way out is IN. Don’t be a prisoner locked in the cell of your cell phone”
Too often we are using our phones as comfort. This could be as an escape, a way to avoid facing things we don’t want to face, to pass time, to receive validation/acceptance and more. It seems that this only further and further suppresses our traumas and takes us out of the present moment. We may be able to connect more with others far away (which can be great) however, often times it disconnects us with the most important people and experiences right in front and close to us. Imagine how much more time you could spend focusing on your health, creating your dream, learning, spending quality time with loved ones, exercising, and so much more! Becoming aware of the amount of time you spend on your phone, why you go to your phone when you do, creating balance with it and using it in moderation will be key to creating a healthy relationship with technology. Ask yourself “Is this really benefiting me and worth my time or could I be spending my time more wisely?” Use it as a tool, don’t let it use you.
in love & wellness,
~Jess