Most of us don’t leave home without a phone. We refer to our device several times an hour to check updates, emails and social media. Smartphones can be incredibly helpful: when we need to get hold of someone quickly; make a quick money transfer or check bank balances; make a booking for a restaurant; look up directions or kill time when waiting in line. They can also be addictive and highly distracting.
There is now plenty of evidence to suggest overuse of our phones can cause a myriad of health problems. In fact a 2021 study revealed: “Excessive smartphone use is associated with difficulties in cognitive-emotion regulation, impulsivity, impaired cognitive function, addiction to social networking, shyness and low self-esteem. Medical problems include sleep problems, reduced physical fitness, unhealthy eating habits, pain and migraines, reduced cognitive control and changes in the brain's gray matter volume.”
In his book ‘Digital Minimalism’, author Cal Newport goes so far to say that new technologies such as social media and mobile phones foster “behavioural addictions” and that tech companies actually encourage this behavioural addiction. “Our brains are highly susceptible to these forces. This matters because many of the apps and sites that keep people compulsively checking their smartphones and opening their browser tabs often leverage these hooks to make themselves nearly impossible to resist.”
We also need to consider the financial impact of frequent phone use. Expensive monthly bills, the increased costs of replacing our device with the latest model, extra charges when we exceed data limits and monthly phone insurance to avoid the high ticket out of pocket expense if we or lose or smash our now very-expensive-to-replace devices.
As a new year unfolds, it may be beneficial to increase your awareness of your own phone use day to day and perhaps even commit to using it a little less this year. Here’s a few reasons why too much time on your smart phone isn't actually that smart…
- Over stimulation: Exposure to countless images and messages every hour through various modes of media can lead to overwhelm and stress. Information overload can cause us to lose focus easily and impact our ability to make decisions.
- Distraction: Distraction results in lack of productivity, fewer achievements and stress, as well as the impression that we never have enough time. Perhaps if we were less distracted, we might discover we have more than enough time to tick off our to do list.
- Social anxiety or insecurity: Comparing your life to the seemingly perfect lives on social media can leave you feeling rather insecure and inferior. The filtered and curated images on Instagram can make even the most beige burger look exciting. Remember that what you see on social media is never the whole story and our friends, celebrities and brands are usually very selective about what they choose to share.
- Depression: Being exposed to negative posts and comments, exaggerated news stories, crisis updates and comparison to others can cause moods to darken and may even lead to depression. Consciously follow people and organisations who post uplifting and positive imagery and quotes to help you to focus on the good things in life instead of the negative. If you notice your time on social media is having a negative impact on your emotions, try to limit your time online and seek support through a counsellor or organisation such as Lifeline, or chat to a friend.
- Insomnia: Exposure to the bright screen on phones, iPads or computers before bed can trick your brain into thinking it is the middle of the day due to the frequency of light being similar to daylight. It is recommended to avoid bright screens two hours before bed to help ensure a good night’s sleep. To help counter blue light from your phone try manually turning down the brightness of your screen. Many phones allow you to set a ‘day-time’ and ‘night-time’ mode of brightness with the warmth of the screen increasing and brightness reducing at a time you program. You can also purchase blue light reducing glass protectors which you stick to the surface of your phone and helps to reduce the exposure to blue light.
Pain: Ever noticed an achy thumb or wrist or suffer headaches or tension in your neck after scrolling? Using your smartphone for an extended period while repeating the same action (such as scrolling) can lead to Repetitive Strain Injury which means you’ve strained the tiny muscles and ligaments in your hand or caused stiffness in your neck from looking down too long. Eye strain can also be caused by looking at bright digital screens for too long, particularly in a dark room. Limit the amount of time you spend scrolling and become conscious of your posture and how you hold your phone to help reduce physical symptoms.- Feeling alone: It's easy to assume we're more connected than ever before. We can message someone overseas and receive a reply within seconds, our networks of 'friends' grows every year. But how authentic are these relationships? Does it count as high quality connection? Or is it ‘connection-lite’ as Sarah Wilson, author of ‘This One Wild and Precious Life’ puts it when she refers to tech based, surface level communication which lacks commitment and depth. According to Sarah, “a 2019 study rated Australians as the third most ‘socially connected’ people in the world, yet we are feeling lonely at unprecedented levels with millennials reporting both the most ‘connection’ and the greatest loneliness globally." Feeling lonely? Skip the ‘likes’ and emoji text messages and show up to a face to face catch up (or a long chat over the phone) with a friend.
- Irritability: Constant distractions can cause of irritability and a lack of focus. This impacts our wellbeing as it takes us out of being full present and mindful. It is well documented that mindfulness can assist with productivity and help to overcome stress and anxiety. Reduce time spent on your phone and replace it with mindfulness practices such as meditation, yoga, or spending time in nature.
Aim to have a greater awareness around how your own phone use impacts you. Consider becoming a more conscious-consumer, a part-time-phone-patron. Consider even a little digital detox to kickstart your efforts (and your year) and rediscover the pleasures of the offline world. For an inspiring read, some motivation and some guidance around how exactly to partake in a digital detox, Digital Minimalism by Cal Newport is a helpful resource. Reclaim your time and your attention with less phone use, and step into the new year with focus, presence and more rewarding relationships.
Alison Gallagher is a freelance writer, resourcefulness expert and entrepreneur. She has been featured in various publications including Stellar Magazine, Australian Health and Fitness Magazine, and Cleo Magazine. Alison is particularly passionate about sharing practical tips on how to live simply, sustainably and seasonally.
