Like it or not, we have all grown another appendage: our phones. But is it really a bad thing? Research shows that prolonged and persistent use of our phones can contribute to feelings of loneliness, isolation, poor self-esteem, anxiety, and depression. But there is also evidence to support the idea that our phones can also enrich our lives in many ways. They allow us to communicate, stay connected, make new connections, get information that we need quickly and efficiently, and of course, they entertain us.
Perhaps the trick is finding the right balance. Is it possible to be intentional about our relationship with our phones? Here are 3 tips for finding that balance.
Tip #1- Rate Your State- check in with yourself before you hop on your phone and start death scrolling. Ask yourself questions like:
How am I feeling right now? What is my mood? Stress Level? Energy? Am I bored? Am I avoiding something I need to do? Do I need to connect or communicate with someone? What would serve me best right now?
Hey, it might be 15 minutes of funny animal videos. Or maybe it is a text to someone you should reach out to, or maybe you need to do some research for that project you are avoiding. Just taking the time to check in with yourself might lead you to make a healthier choice for yourself.
Tip #2- Set Limits- Everyone should periodically check in on their usage. You can typically find this information under settings on your phone. How much time are you spending on your phone every day and what programs/apps are you on the most? Consider the following:
· Set a timer for apps that tend to send you down a rabbit hole.
· Turn off your notifications so you decide when you are on your phone.
· Have an exit strategy- After I watch YouTube videos for 15 minutes I will…..
Tip #3- Follow the 10:1 Rule (well at least the 5:1 Rule). Complete 10 (okay 5) In Real Life (IRL) activities for every session you are on your phone. IRLs can be anything from taking a walk, spending time with a friend, cleaning your room, helping someone with a chore, reading, drawing, shopping, playing a board game, walking your dog, brushing your teeth, or taking a shower. Consider brainstorming a "go to" list of IRLs for yourself.
These are just a few tips. I work with many teens and young adults who are developing healthier relationships with their phones and social media. Reach out if you would like to learn more about strategies and tools for navigating the world of social media. ginnymoylan@findingyourfirefly.com
