Breaking the cycle with Technology

If you’re like me, it’s habitual to type in “Instagram” as soon as we open a browser, to open our phones and scroll through our apps when we’re commuting or waiting for an appointment. It’s incredible how our phones allow us to be entertained, communicate with our friends and family, organise travel, etc.

However, with anything, too much of anything is negative. Excessive screen time increases the risk of insomnia, metabolic syndrome, anxiety and mood disorders. With more time on our phones and scrolling through ‘highlight reals’, we’re less active, more likely to feel ‘FOMO’ and more exposed to blue light which disrupts our natural circadian rhythm. So, if you’re like me and concerned about the time you’re spending on your devices; here are some tips on breaking the habit.

1. Switch off notifications OR (maybe) delete the apps temporarily

   • Having our phones near and constantly/seeing hearing notifications from phone calls, messages & social media is distracting. It can turn our attention away from our work, school and real life. I found taking notifications off allowed me to be more focused on my studying and less reactive.

   • I’ve discovered deleting the apps off my phone and having to re-download them (even if the entire process took a minute) stopped me from scrolling out of habit and allowed me to be more mindful of the number of times I unconsciously scroll.

2. Take time off your phone

   • Creating a set time limit on how long you spend on your phone or even setting certain no-phone hours can be incredibly beneficial to create boundaries and set balance in your day.

   • You may choose to turn your phone on aeroplane mode or delete social media apps from 9 am-5 pm (unless you need for phone for work), stop starting the day scrolling on your phone and/or eat meals mindfully with no phone distractions

3. Add more technology-free activities into your daily routine

   • Because our phones are such an integral part of our lives, it can often feel odd to have all this extra time on our hands

   • Some other activities to add to our routine are: journalling instead of scrolling in the morning, reading a book during our commute, spending some outside time with our family or picking up a new hobby

4. Create phone-free zones

   • Consider creating phone-free zones in your home such as the bedroom, kitchen and bathroom (let’s be honest we all do it).

   • Furthermore, artificial blue light is incredibly detrimental to our sleep as it suppresses melatonin production (the hormone responsible for regulating our sleep).

5. Switch to greyscale

   • If you’re a visual person, this tip may be helpful to you. Switching the phone to ‘grayscale’ via the 'settings’ section on phones can reduce the addictive nature of our phones and honestly, scrolling through grey pictures on Instagram isn’t the most enticing activity

6. Ask friends to meet in person or call instead

   • Personally, I think human interaction is so much more valuable to connect as social beings compared to texting them. We miss out on body cues, changes in voice tone and facial features when we’re limiting our communication to texts on screens. Calling, especially Facetime calling is a preferable way to connect.