Is It Time For a Digital Detox?
If you’re feeling like you’ve developed an unhealthy relationship with your phone, you’re not alone. More and more, I have people coming to me for help with this issue. If you feel like you’ve been wasting time mindlessly scrolling through Instagram/Facebook/Reddit (insert your favorite time waster here), perhaps it’s time to get this behavior under control.
Begin by asking yourself how you feel when you engage in this behavior. What I often hear, is that people feel foggy or unfocused. In some cases, negative feelings may arise- self doubt, envy, insecurity, etc. Now, ask yourself why you choose to engage in a behavior that makes you feel this way. Sometimes we may tell ourselves that we’re relaxing after a long day, but is this really what’s happening? We may also be avoiding doing work or feeling difficult emotions. For many, it’s already a habit bordering on an addiction. I think it’s important to begin introducing some mindfulness in order to interrupt this cycle.
Here are some steps that you can take to begin developing a healthier, less compulsive, relationship with your phone:
Get curious. Maybe it’s habit to begin scrolling during certain situations/times of day- perhaps during your commute or at the end of the day while you’re lying in bed. Next time you go to reach for your phone, try to pause and take a few deep breaths. Now, think about what you’re going to look at and why. Check in with any uncomfortable emotions that you might be feeling. Try doing a short meditation or shifting focus to something more engaging- reading, journaling, catching up with a friend, etc.
Make a list of all the ways you’d rather be spending your time. Is there a hobby you’d like to pursue? Maybe there’s a book that’s been gathering dust on your nightstand. Perhaps it would feel better to talk to your partner or roommate. Is there a friend or family member you’ve been meaning to call? Keep this list somewhere handy and refer to it when you’re tempted to mindlessly reach for your phone. After you engage in one of these alternate behaviors, ask yourself how you feel. I can almost guarantee that you’ll feel better than your would spending 45 minutes scrolling through your Instagram feed.
Institute designated phone free time. This can be anything from an hour or two when you get home to full weekend days. Depending on the level of your use, start with a realistic goal. If you’re someone who’s typically on your phone non stop, it may be reasonable to begin with 30-45 minutes. If you need to, let people know that you’ll be unavailable during these times. Put the phone away- in a drawer or somewhere out of site to lessen the temptation to sneak a peek.
Do a spring cleaning on your phone. Delete apps that you don’t use or that you may be using too much. You can also use your phone or various apps to set time limits, after which you’ll be blocked from certain apps/websites of your choosing. Oftentimes the reminder is enough to break through the fog and you’ll be able to disengage.
If you need extra help, contact me for an appointment. We can work together to identify underlying issues that may be contributing to this compulsive behavior. It can also be helpful to have some accountability and extra support as your work towards meeting your goals.