At times it seems there is no limit to how smartphones can make our lives more convenient. We have access to all the information the Internet can offer in the palm of our hands, we can easily reach people all over the world, and as the saying goes, “There’s an app for everything.”

But people also have become very attached to and dependent on the smartphone. mindlessly wasting hours scrolling through Instagram or Twitter is not a unique experience, and many people have reported feeling anxious when they do not check their devices. Studies even show that the use of smartphones can alter our brain chemistry in a way that is very disturbing mental health, diminished productivity and hamper relationships and the ability to connect with others.

Needless to say, there are many reasons to consider cutting back on your use. But it can feel daunting task.

But never fear: There is a small way to change your habits.

  1. Take Stock of Your Screen Time:

The iPhone “Screen Time” feature shows the user how much time they’re spending on different functions so that they can make changes based on the actual use, not guesses.

Research has shown that people spend an average of at least three hours on their smartphones every day. “If you think these figures do not apply to you, it’s a simple thing to check,” said Liza Kindred, an author, speaker and founder Given Technology, which offers executive education and workshops in meditation and awareness for individuals and businesses. “This will surprise you.”

If you have an iPhone, you can go to the “Screen Time” under “Settings” and see how much time you use your phone to call, text, email, social media, music, movies, etc. This feature is also damaged certain categories and applications that take up your time, your number of notifications per week, the number of the pickup, and the functions that you use when you first check your phone. other smartphones have similar features, such as “Digital Wellbeing” Android tools.

  • Place frequently used apps on the second and subsequent pages of the home screen and keep them away.

On the first page of the home screen, limit the items such as “Call App” and “Camera” that you want to access quickly in an emergency or in a hurry.

It would be convenient if there was one, but if you tend to spend a lot of time when you start playing with it, move to the second or subsequent page of the screen.

In addition to making the app’s icon harder to see on a daily basis and diminishing the app’s presence, it also increases the process of intentionally accessing it, reducing the frequency of “somehow opening”

  • Let’s review the notification sound and usage restrictions:

The notification sound and the screen display at the time of reception are the biggest causes that increase the presence of the smartphone.

To avoid worrying about your smartphone, review the “Notifications” setting itself and turn off all notifications except those that you really need.

In addition, the iPhone “Screen Time” and Android “Digital Wellbeing” introduced in “Introduction” can be used to “limit the daily usage time for each app” or “notify / operate for each app”. It is a very excellent function, such as being able to set a time that cannot be done.

It may seem a little rough treatment, but having the terminal set a time interval is one of the effective ways to change the behavior. Use the functions of the smartphone itself to minimize the chance of “getting it involuntarily”.

  • Make the fixed position of the smartphone at home a place that is hard to see:

Place your smartphone in a place that is hard to see in your daily life, such as on the front shelf or in your commuting bag.

Most of the time, you will put your smartphone away from the living room, so you will be worried that you will notice it when you contact your mobile phone. In such a case, it is okay to set the ringing tone volume to almost the maximum.

It is also a good idea to reduce your awareness of your smartphone by placing it in a place higher than your line of sight, even in the living room. 

  • Basically, smartphone checks are decided only a few times a day.

However, there are times when you can be generally satisfied with just a few smartphones checks a day. Therefore, it is also a quick way to keep your smartphone away by deciding when to check your smartphone several times a day, for example, four times in the morning, lunch break, evening, and night.

In addition, since the purpose of this “check” is to check “whether the content that you are having trouble with if you do not respond” is set, it is important to set a time limit such as “10 minutes” in advance.

If you set an alarm in advance at the timing of the smartphone check and the check end time, it will be easier to incorporate it into your life cycle. Of course, you can also secure smartphone time for collecting information and enjoying yourself during the day! However, even in that case, let’s set a realistic time in advance, such as 30 minutes or 1 hour a day.
Avoid an hour or two before going to bed to prevent blue light from degrading your sleep

  • Stop carrying a mobile battery:

If you carry a mobile battery on a daily basis, stop relying on it.

If you carry it as “insurance for overuse of your smartphone” instead of as an “emergency power source” in an emergency, it may be time to review it.

I think that many people always carry it with them because it is a problem if the battery runs out in the event of a disaster or emergency, but if you use the mobile battery when you go out, it means that even in an emergency, “mobile battery” “Is a situation that is being consumed and cannot be relied on.

By the way, if you always feel that the remaining charge is decreasing quickly, you should take a look at the battery from the function information in your smartphone.
It’s easy to take countermeasures because you can find out the cause of the battery consumption being fast.
Then, please try going out with the mobile battery at home.

  • Stop Trying to Multitask

You may figure you can check your telephone simultaneously finding companions or tune in to web recordings, yet as per Greenfield, this isn’t correct.

The sooner you can acknowledge this reality, it is simpler to put your telephone down and center around the individual or the assignment before you.

  • Prepare a dedicated tool to replace your smartphone:

“Alarm clock” instead of “alarm” on your smartphone.

“Kitchen timer” instead of “timer” on your smartphone.

“Notepad” or “notepad” instead of “memo app”.

A small part of your life that you usually rely on your smartphone, why not prepare a dedicated tool instead of your smartphone from now on?

If you think about it carefully, you may wake up with the alarm of your smartphone and start the day when you start touching your smartphone.
When you buy an alarm clock, you may think, “You only need one smartphone, but you don’t have to spend money …”, but the more convenient you use it, the more you touch it. Evidence that the number of small clocks that end up is increasing.
If you think that you are “buying meaningful time and experience”, then buying tools is not “consumption” but “investment”, and you should be generous.

  • Because I am free, I prevent messing around with my smartphone. Let’s write To Do in advance:

Smartphones tend to be a time-killing companion when they are “somehow free”.

Then, if you have a list that clarifies what you want to do and what you want to do so that you do not have “somehow free time”, it will be easier to devote your time and power to what you originally want to do.

If you make a list of what you want to do the next day before going to bed, you can spend your time comfortably conscious of what you really need to do from the morning.

If you put together a list of places you were interested in but didn’t touch, or a list of places you wanted to go, you should be able to increase your daily activity and perform tasks efficiently.

It’s easy to surf the internet unnecessarily due to greed, but if you have a list, there is a side effect that you can prevent wasting money … *

If you focus on “being able to let go of your smartphone” rather than completing all the tasks, you should be satisfied and fulfilled.
The longer you spend touching your smartphone, the more time you can spend on other things as you move away from your smartphone, so the effect is huge!

As a matter of fact, there aren’t many people who are really free and have a lot of time to play with their smartphones every day, so this change of thinking should give a big awareness.

  1. Let’s borrow a book at the library:

It’s an era when you can browse e-books on your smartphone, but I definitely recommend the act of “borrowing a book at the library.”

It can be a magazine or a novel you care about.

The point is not to buy it, but to “rent it at the library”.
Because there is a “return deadline”. Now that you need to read, you can prioritize picking up books over your smartphone.

If you have a book that interests you, make a reservation.
Since the “next book” is always at hand, it is easier to get into reading habits, and you can get it immediately at the counter without having to search around the large library, which also saves time.
Instagrammers who make wonderful posts often publish books these days, so it’s good to borrow such books and enjoy them with books instead of smartphones.