4 Ways to Reduce Screen Time on Your Phone by Robyn Tamanaha, LMFT
What is screen time?
Screen time is the amount of time you spend on your phone using the following:
Social Media
Email
Streaming apps
Games
Internet Browser
Texting
Anything that you use your phone for
What happens?
We are constantly looking at our phone, and it doesn’t help that everything we use in our daily life is on it. I recently overheard someone talk about how their social media usage includes closing out a social media app, then a few seconds later, re-opening the app that they just closed!
There are many articles and studies about the impact of smartphone usage, but one of the most impactful and informative ones I’ve seen is the film The Social Dilemma (2021) on Netflix. In this documentary, a handful of people who were formative in the creation of social media apps, emails, and internet platforms discussed how their creative ideas were intended for good. But, the effect of technology has been massive, transformative, and addictive.
Consider:
Enhance your lifestyle: Schedule activities that are engaging both mentally and physically throughout your week, so that your mind and hands are occupied. Or, try activities that would be hard to do while constantly looking at your phone. For example, painting, hiking, rock climbing, etc.
Use tech to help: Use certain apps to your advantage. Forest is a smartphone app that helps to give you a break from your phone by planting a virtual tree that will grow according to the time you set. If you exit out of the app before the tree has fully grown, the virtual tree dies.
Go old school: Try using an actual alarm clock instead of the one on your phone. That way the alarm clock is in close proximity to you at night, instead of your phone.
Start pruning: Pruning is a process of cutting off or reducing what is not serving you. Are there apps that are not 100% necessary? Are there email newsletter that you can unsubscribe from? Individuals in The Social Dilemma (2021) documentary suggest turning off the notifications on your phone.
Set rules and parameters: Multiple individuals in The Social Dilemma (2021) documentary discuss how they do not allow their children to have social media. The social psychologist in the documentary discussed not allowing youth to have social media until they are in high school.
References:
A Netflix Original documentary. The Social Dilemma. (2021, June 10). https://www.thesocialdilemma.com/. ;
Stay focused, be present. Forest. (n.d.). https://www.forestapp.cc/. ;
You don’t have to do this alone. If you are interested in receiving therapy with me, let’s schedule a free 15-minute phone consult.
(NOTE: This video was filmed when my office was at a previous location. I am now located in Irvine, CA)
My office is located in Irvine, which is near Newport Beach, Orange, Fountain Valley, Costa Mesa, Anaheim, Huntington Beach, Mission Viejo, Laguna Niguel, Aliso Viejo, Laguna Hills, Tustin, Seal Beach, and beyond. I work with anxiety, depression, bipolar disorder, and Asian American & Pacific Islanders.
Disclaimer: This information is being provided to you for educational and informational purposes only. The topics being discussed are meant as a self-help tool for you own use. It is not psychotherapy or counseling. This information is to be used based on your own judgment. If you need to speak with a professional, you should find one local to you and contact them directly.
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