Breaking the habit of checking your phone can be hard, especially for those who fear missing or losing out. Help is at hand with these no-brainers tricks and apps that will enforce some self-control
Thr frustrating thing about a phone addiction is that unlike actual substance abuse, the solution is not a quit cold turkey. Instead, we have to find ways to use this technology responsibly, fighting apps overtly designed to steal our time. Here are ten habits that help you control your smartphone use.
- Stop checking your phone when in line: For most of us, this is exactly what mobile phones are for. But if you want to lean into the bedroom that's essential for creativity and reflection, then stop checking your phone just because you are not doing anything for a minute. This might mean keeping your phone in a different pocket, so you can't pull it out quite so unconsciously.
- Turn off the notifications: Turn off all notifications that don't require immediate action. You can probably leave calls and texts on, but turn off everything and every app with 'follow' function. Turn off your email notifications too. When you download a new app, disable notifications.
- Don't use your phone in bed: Establish a no-phone time in the morning or evening. To enforce it, use Freedom (iOS) or Offtime (iOS/Android) to turn off all the access to domains like Facebook and Instagram. That way you can pick up your phone to check for important updates while shielding yourself from your social feeds.
- Stop checking your phone in the car: Stick your phone in the glove compartment. Android handsets come with a driving mode that switches you to voice controls. iOS11 also includes an automatic 'Do Not Disturb While Driving' mode. If Google Assistant isn't enough, download Drivemode for Android for a 'no-look' interface that automatically launches when you start driving.
- Break the 'checking' cycle: Once you have checked your email, Twitter, Facebook, Instagram, Snapchat, and so on, it's tempting to start the loop all over again. Instead, check just one app at a time. Train yourself to put your phone down after your intended action. Close apps as soon as you use them. And hide all your distracting apps off the home screen.
- Choose an endpoint for your browsing session: Put your clock app on your home screen.When you open your phone, set a time for how long you want to spend on your phone. Use QualityTime (Android) to limit how long you spend on specific apps. Also, try turning your phone off when you are done using it. This may be drastic. But try it just for a day and see the result.
- Move your phone else-where when you watch TV or read: When you are out and about it, it makes sense to keep your phone in your pocket. But when you get home, take it out. Leave it to charge, and try treating it like a home phone. The less often you check your phone, the less you get sucked into Twitter.
- Don't expect a quick fix: It's difficult to find the right balance. We appreciate the advantages of a smartphone, and most of us use it more than we want to. These tricks work as long as you are paying attention to them, and apps keep finding new ways to invade your space. So, keep finding ways to trick your brain out of bad behavior.
