8 Ways to Detach from your Phone
Do you ever feel like your phone is your most used body part? You’re not alone. Since the rise of the modern smartphone, many of us feel we cannot function without it. With all the different apps and hundreds of notifications we receive daily, it’s easy to feel naked if we leave our phone in the car while grabbing take-out. A 2023 survey conducted by Reviews.org revealed some staggering statistics:
The average American checks their phone 144 times a day.
90% check their phone within the first 10 minutes of waking up.
75% check their phone in the bathroom.
60% sleep with their phone at night.
57% admitted to being addicted to their phone.
What Does Phone Addiction Look Like?
Phone addiction goes beyond the gravitational pull our devices have on us. While there is no official diagnosis for phone addiction, it closely resembles traditional substance use disorder as outlined in the DSM-5 (commonly known as the mental health bible). According to a 2016 study, signs of phone addiction:
Recurring inability to resist the impulse to use your phone.
Anxiety or irritability after a period without using your phone.
Using your phone for longer periods than intended.
Persistent desire or unsuccessful attempts to quit or reduce phone usage.
Spending excessive time on your phone despite physical or mental problems resulting from it.
Using your phone in dangerous situations (e.g., while driving).
Interference with relationships, school, or work performance.
Significant distress or time consumption due to phone usage.
How Problematic Phone Usage Affects Us
If you’re a Millennial or a Gen Z, you have likely experienced firsthand how excessive phone use can negatively affect your overall well-being. Research consistently shows a link between constant phone use and declining mental and physical health, especially due to excessive social media use. Problematic phone usage has been shown to be linked to:
Depression, anxiety, and ADHD (Dibdin, 2022).
Decreased emotional regulation, cognitive function, impulsivity, and low self-esteem in adolescents and young adults (Dibdin, 2022).
Alcohol use and poor academic performance (Pera, 2020).
Body image dissatisfaction, especially in socially anxious individuals (Pera, 2020).
Relationship conflict (Pera, 2020).
Physical health issues, including insomnia, migraines, and even changes to the volume of grey matter in the brain (outer layer of the brain) (Dibdin, 2022).
Tips to Let Go of Your Phone
1. Setting Boundaries with Your Phone
Put your phone away at a certain time each night to engage in your nighttime routine or when you’re engaged in an activity (even eating or watching TV).
2. Reduce Notifications
This seems obvious, but fewer distractions lead to better focus.
3. Hide or Delete Apps from Your Home Screen
Making the apps that consume your screen time less accessible reduces the likelihood of checking them and getting sucked in.
4. Identify Your Triggers
Triggers can include craving social connection, avoiding discomfort (like avoiding awkward situations or being alone), or simply being bored (Dibdin, 2022).
5. Use Greyscale
Turning your phone to greyscale decreases the amount of endorphins you receive from scrolling on social media because there are no colours, making it less interesting and less likely for you to reach for it again.
6. Cognitive Behavioural Therapy (CBT)
Identifying underlying thoughts or beliefs that may drive excessive cellphone use in therapy can help understand the root of the problem (Dibdin, 2022).
7. Practice Mindfulness
Notice your thoughts and urges objectively and create distance from them instead of acting on them immediately (Dibdin, 2022).
8. Delay Instant Gratification by Urge Surfing
Urge surfing, a DBT skill, involves observing and riding out your urge like a surfer rides a wave, instead of giving in to it. Notice the urge, stay present with it, and let it pass on its own without acting on it.
In our hyper-connected world, it's easy to become overly attached to our phones. However, taking steps to detach from them can significantly improve your mental and physical health, relationships, and overall well-being. By understanding your urges and triggers, and implementing techniques, you can have a healthier relationship with your device. Remember, it's not about completely eliminating phone use but about finding a balance that enhances your life rather than detracting from it.
Sources
Dibdin, L. (2022). The Impact of Smartphone Use on Our Brains and Bodies. Psych Central. Retrieved from https://psychcentral.com/addictions/coping-with-cell-phone-addiction
Kuss, D. J., & Griffiths, M. D. (2016). Internet and gaming addiction: a systematic literature review of neuroimaging studies. Brain Sciences, 7(9), 125. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5112893/
Pera, A. (2020). The Psychology of Addictive Smartphone Behavior in Young Adults: Problematic Use, Social Anxiety, and Depressive Symptoms. Frontiers in Psychiatry, 11, 573473. Retrieved from https://www.frontiersin.org/journals/psychiatry/articles/10.3389/fpsyt.2020.573473/full
Reviews.org. (2023). Cell Phone Addiction Statistics in America. Retrieved from https://www.reviews.org/mobile/cell-phone-addiction/
Written by: Paula Ghelman, MSW, RSW
