7 tips for a healthier relationship with your phone

If we’re totally honest, we all know that we spend far too long staring or scrolling on our phones. I am definitely guilty (but getting better!).

I loved these seven tips from Paul Levy, Professor at the University of Brighton (and an long time chum of mine). 

Have a read below, or take a look at the full article here. Then consider going for a walk (phone free, obviously).

How to regain control

1. Practice putting down your digital devices consciously

Keep them out of sight and put them away when you aren’t using them, especially at night. Banish them from the bedroom, get an alarm clock (so you aren’t using your phone alarm) and you’ll sleep better without the late-night scrolling. And get out of the habit of watching TV with your phone next to you. Just focus on one task at a time without the distraction of another screen.

2. Set yourself screen time limits

Too much screen time can give you headaches. Be mindful of the way your use your tech and make use of features like voice notes, which allow you to stay up-to-date with communication without staring at a screen for a long time.

3. Stop allowing digital distractions

Constant interruption can induce physical and mental stress. Turn off notifications and alerts when you want to fully focus on a task. And keep your phone off your desk. Research shows that having your phone nearby, even if it’s not buzzing or ringing and even if the power is off, can hurt your performance.

4. Schedule proper digital-free time

Depression and anxiety is one result of digital overload. So getting away from your digital world for a while is important. Take a walk in nature, read a book, go for a bike ride – anything that takes you away from the screens for a while.

5. Make screens easier on the eyes

Screen overuse can strain our eyes and affect our eyesight. Don’t squint at tiny screens to do work that would be better done on a larger-screen laptop. Reduce the blue light on devices and make use of all the other helpful accessibility features. Start with that screen glare. And also make sure the volume doesn’t burst your ear drums.

6. Take control of the chaos of information overload

Organise your phone, computer and tablet so you can use them more efficiently. Some apps really do help you take charge of your life and work more calmly and effectively. Time-tracking apps measure how much time you’re spending (wasting) on your screen – prepare to be horrified! We regain mastery over our digital devices when we become more proactive in their use.

7. Sit well when you are digitally engaged

Slouching over a phone or hunching over your laptop will harm your neck and your back. Sit upright, stretch regularly and exercise often – without your phone.

Thanks Paul!



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If you have something on your mind, a challenge you’re wrestling with or just want an alternative point of view, I’d be very happy to lend an ear and maybe help you start to unpick the issues.