Do you feel incomplete without your mobile phone around you? Do you sleep with your mobile phone?
If your are among the the 60% Americans who sleep with their phones , most likely your answer is Yes
As per reviews.org below are some mind boggling statistics :
- Americans check their phones 144 times per day.
- 89% of Americans say they check their phones within the first 10 minutes of waking up.
- 75% of Americans feel uneasy leaving their phone at home.
- 75% of Americans check their phones within five minutes of receiving a notification.
- 75% use their phone on the toilet.
- 69% have texted someone in the same room as them before.
- 60% sleep with their phone at night
- 57% consider themselves “addicted” to their phones
- 55% say that they have never gone longer than 24 hours without their cell phone.
- 47% of people say they feel a sense of panic or anxiety when their cell phone battery goes below 20%.
- 46% use or look at their phone while on a date.
- 27% use or look at their phone while driving.
How much of a screen time you get from mobile phone ?Are you a phone addict? Is there a way to reduce screen time?
I realized my addiction to mobile phone was giving me anxiety during Covid lock downs. The phone was my way out to the world which gave most of the times only negative vibes through news, social media. I started having nightmares and I decided to do something about it.
Below are 5 steps that helped me reduce my screen time and helped me get away from phone addiction:
1. Limit app usage : iPhone users can limit time to any app ! Just go to Settings >>Screen Time >> App limits. Set your limit for most used apps. I started with social media and that lead to almost 60% reduction in my screen time.
2. Keep your phone away for at least 1 hour a day. This helps fight the urge to check notifications thereby reducing your screen time. I put my phone away in a separate area while I work to reduce distractions
3. Stop doom scrolling on social media and use audiobooks, podcasts as source of entertainment. You will learn and get entertained at same time without looking at the screen.
4. Call someone instead of texting back and forth. Somehow GenZ, Gen Alpha prefer to text all the time. I still like calling friends and yes do not use facetime, just a good old phone call can help you connect with people without adding to screen time.
5. Review your Weekly screen time report and try to set a threshold for next week. It is simple signal we send to our brain to have a goal in mind.
I had some withdrawal symptoms once I started reducing my screen time a few years ago but I feel way better now. I am able to focus better along with a huge productivity boost in my daily life. I cultivated new hobbies instead on dooms scrolling on social media. I can go on and on but the biggest achievement of reducing screentime is better physical and mental health. Hope this helps someone out there!
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