A recent study found that 50% of adults check their phones within 15 minutes of waking up. This is bad news because the average person checks their phone 150 times per day, which can lead to lower grades, reduced creativity, and even mood issues.
How much time do you spend on your phone? As you can see in the infographic, the average person checks their phone 150 times per day. That may not seem so bad, but it's actually really bad. This can lead to lower grades, less creativity, and even mood issues. Here are five ways to help break these bad habits and stay productive throughout your day.
Catch yourself in the moment
How many times have you found yourself scrolling through Facebook when you should be paying attention to your work? If this sounds like you, then there are a few things you can do to help break the habit.
1) set reminders for yourself
One of the most simple solutions is setting reminders for time intervals. For example, every hour, send yourself a text reminding yourself to put your phone down and get back to work.
2) Go on vacation for an hour
If you're feeling disconnected from your phone, try putting it away for an hour. Give yourself some time off before reconnecting with your phone at lunch or dinner time. You'll feel refreshed after taking a break from it!
3) Put your phone in another room before bed
A study shows that people who sleep with their phones by their beds checked them 150 times during the night on average. This is because of the blue light that emanates from our screens, which can disrupt our natural sleep cycles. By putting your phone in another room before bed, not only will you prevent this interruption but also get better quality sleep!
Keep track of your phone time
The first step to breaking your smartphone addiction is to monitor the time you're spending on it. There are a variety of apps that can help, such as Moment and Quality Time.
You may want to set a timer for yourself or try downloading an app like BreakFree which will notify you when you've reached the designated amount of time you wanted to spend on your phone.
Boredom is often seen as a negative mood, but it can actually be productive. You may think that boredom leads to people wasting time on their phones, but you can use boredom to your advantage.
This is because boredom stimulates the production of dopamine, which helps increase attention and focus. As a result, you'll find that people are less likely to get bored when they're doing productive tasks like reading or working on their computer.
Plus, if you're bored while watching TV or hanging out with friends, it's usually less of an issue than when you're bored at work. With more downtime at work, you might be more tempted to browse Facebook or check your email.
So make sure you don't try to fill every moment with noise and activity! Embrace boredom when there's nothing else for you to do, and make sure it's not interfering with the things you need to do.
The first step to staying productive throughout the day is to limit your phone's notifications. Do you really need to know- as soon as it happens—that Taylor Swift just released a new song? Probably not. Constantly being notified about everything happening on your phone can be frustrating and distracting.
In addition, limiting notifications will help you stay focused on what's happening at the moment. If you receive a notification, check it and then turn off all other notifications for a certain period of time. You'll feel less distracted and more focused.
Find a replacement for your phone
If you're one of those people who can't go fifteen minutes without checking your phone, we can make a suggestion: Try leaving it at home and picking up a good old-fashioned alarm clock. Your phone will be out of reach and out of mind. Then, when you hear the beeping sound of the alarm, get up and simply turn it off (without checking your notifications or social media).
This may seem like an easy solution for some people, but other ways might work better for you. Find a replacement for your phone that satisfies your needs and makes you happy. For instance, if you love reading on your phone, get an e-reader to use in place of the device.
Another option is to start using technology in more efficient ways. Turn off your phone's notifications so they don't distract you from what's going on in the real world. Keep in mind that these apps will still send you important messages—they'll just do it when it's convenient for them instead of when it's convenient for you!
Create a "No Phone Zone"
If you find yourself constantly checking your phone, it might be time to create a "No Phone Zone." Figure out what time of day is the busiest for you and designate that period as your no-phone zone. This could be when you're at work when you're in school or any other time when your attention needs to be focused on something else.
Make a "Phone Diet" plan
Many of us know that we can't put down our phones, but what are your other bad habits? Maybe you're eating too much sugar? Spending too much time on social media?
It's important to make a plan to break these habits for good. For example, if you know you're addicted to social media, then try taking it out of your phone. You could also set up your accounts so that they don't notify you when someone likes or comments on something.
Once you've identified the issues, come up with concrete solutions to help yourself get back on track.
**Put down the phone: **We've all heard this before and it's still true: put down the phone! If you find yourself with idle hands (or getting bored) pick up a book or go outside and take a walk. These interactions will make your day more fulfilling and engaging.