Let’s face it, we all know we should spend less time on our phones. But how? Below we’ve got some short & straight-to-the-point tips for how you can spend less time on your phone.
Connect with why.
You know you don’t want to be on your phone, but do you know why? Have you really thought it through and gotten the reasoning in your heart & soul? Consider the following reasons, all scientifically backed:
- You’re most likely spending at least 5 hours of your day on your phone. And that means you’re spending almost E L E V E N weeks of your year on your phone. (What could you do with that time?)
- Phone use has strong ties to depression and anxiety.
- Using your phone makes your posture worse. It’s called iPosture or Tech Neck and you’ve seen it. And bad posture contributes to lower back pain.
- Cell phones were involved in 27% of all car crashes in the US.
- It’s messing up your eyesight: eyestrain, blurred vision, dry eyes and even dizziness.
- Phone usage decreases your sleep duration and quality.
- Phones are germ factories. When was the last time you sanitized yours?
- Friends think you’re rude when you’ve got your phone out and talking to them. Are they wrong?
- Your phone reduces memory & lowers your concentration.
- Your phone can get in the way of a happy marriage.
- Those phones can be making you a bad parent: irritable, impatient and it might be making your kids feel unimportant! Some people spend more time on their phone than with their children, face to face!
Alright, that’s quite enough. Except for the fact that we haven’t even factored in the negative effects of social media in those stats. And they’re pretty terrible!
Start your day phone free.
Challenge yourself to go as long as you can in the morning without your phone. Your entire morning routine may not require your phone whatsoever. (Btw, if it does, just peep real quick and then put it back immediately.)
Wake up, have quiet time, read, plan your day, get dressed, make breakfast, have coffee—all without your phone. This allows you to decide how to show up for the day instead of letting text messages, social media, emails and other things determine your mood, your reaction and your mindset. Get your mind & heart right first.
Do phone-able things not on the phone.
- Work on your computer, not your phone.
- Pay bills on the computer, not your phone.
- Play a board game, not your phone.
- Meet a friend for coffee instead of texting (leave phone in car).
- Decide to delete your most addictive apps and then only do those things offline completely or on a computer (i.e. social media, email, Bible, reading, news, shopping, etc.)
Use your phone against your phone.
- Most phones come with usage tracking. They allow you to set limits and then will alert you when you get close to or exceed those limits. If your phone doesn’t do this, you can download an app to do it.
- First, see how much time you’re spending and then set a goal to spend LESS time. Track your progress!
- Delete the most addictive apps at least on the weekends, if not forever! Or put them at the end of your screens, not on the home screen.
- Turn off as many notifications as possible.
- Turn the sound on your phone off except for emergency contacts.
- Turn off the easy logon to your phone. Make it annoying- like a six digit passcode.
Have no phone zones.
- Designate no-phone zones such as the dinner table, the bedroom, the car and more. Then, put something in place (ala a “phone prison”) in those places in order to hold you & your family accountable.
- You can also designate certain activities and times of day to be phone-free. For example, your workout or your first power hour at work can be phone free. You may even choose to go phone free all Sunday.
- Leave your phone in the car or at home for certain activities. These could include date night or church.
- If you’re married, leverage the power of the spouse who is less addicted to their phone. Let them be the one to bring it along in case of emergency. Or choose to take turns being the one who has their phone on them in case of emergency.
Give your phone a home.
- Designate a home for your phone and leave it there as much as possible. For many, this is considered a charging station. Then, get into the habit of leaving it there instead of in your pocket.
- Put your phone to bed in its home every night, aim for earlier and earlier.
- Give your phone a home in your car as well, preferably out of reach and out of sight. Then, challenge yourself to leave it in your car as often as possible.
Ramp up the time, space & reasons to not be on your phone.
What would you rather be doing than be on your phone? Schedule, it make it happen! Give yourself more and more reasons to enjoy life outside the phone. Plan your non-phone time and make it reality!
End your day phone free.
- You know you should be sleeping with your phone right by you or your bed, so this is your sign to end that habit immediately. Figure out a way to get emergency notifications (landline, loud ringer, etc) and then kick the phone out of the bedroom.
- Do not use your phone as an alarm clock unless it is completely out of reach.
- Have an evening ritual that does not involve your phone at all. For example: 8pm put kids to bed, 815pm take bath 830pm read 9pm lights out.
Those are some of our tricks to help you be on your phone less. We wish you luck!
If you want help applying these concepts to your daily life, habits and goals then fill out the form linked below and we’ll be in touch. We would love to work together!
Ideal Balance is The Life Coaching Facility in Navarre, Florida that focuses on Fitness, Family & Finance. We help our clients create the discipline & habits they need to strip off what’s holding them back from living the life God created them to live. We work with clients in 1-on-1 sessions in person, virtually and in small groups. We offer life coaching, financial coaching, health coaching. We also offer personal training and home organization locally here in Navarre, Florida. Fill out the information below if you’re interested in our help and we will contact you.