5 Ways To Curb Your Phone Cravings
Smartphones can be so dumb sometimes.
Do you have a love-hate relationship with your phone? I bet you do.
I bet you’re thankful to have it when you need to Google an obscure ingredient on a cocktail menu.
And I bet you want to throw it across the room every time the Twittersphere blows up.
Our phones are a part of us - literally. We’ve become so attached at the hip that researchers are now studying phantom phone calls and texts. (It’s that sensation when you feel your back pocket buzz even though no one’s trying to reach you. Creepy.)
Why is it so damn hard to put down your phone? You can thank evolution for that.
Humans are social creatures. Our species evolved this way because it was necessary for our survival.
(Think about it: the story never ends well for the lone gazelle at the watering hole. You need to mingle with the rest of the herd if you want a shot at procreating.)
When we engage in social behavior, our brain recognizes this activity as beneficial for our survival. It rewards us for a job well done by releasing the “feel-good” chemical dopamine. The brain wants us to experience pleasure so that we’re motivated to do the activity again.
Sex is a good example of this. (OK let’s be honest, it's a really good example of this.)
A not-so-sexy example is your phone.
Smartphones are a gateway to social networks that are of an order of magnitude our prehistoric ancestors never could have imagined.
Your brain registers your phone use as social behavior - which is why those dings and pings give you a shot of dopamine, and make you keep coming back for more.
Although smartphone use isn’t classified as an addiction, there’s scientific debate about whether it should be.
Smartphones are designed to monopolize your attention, and when they do, the interruptions and distractions eat away at your time (i.e. your most valuable asset).
Being intentional about your phone use is your best bet for combating this. By putting in a little effort and being mindful about how you use your phone, you can reclaim your attention, time and energy.
Here are 5 ways to curb your phone cravings:
#1 Get a new alarm.
There are very few of us who absolutely must check their email at 6:03 AM. The first moments of the day are some of the most precious. Start your day off right by using another device as your alarm clock. You're less likely to spend time laying in bed aimlessly scrolling through emails that could've waited another hour or two.
#2 Schedule Do Not Disturb.
Want to do more deep work? Create protected time by automating the Do Not Disturb feature. This mode dims the lock screen for a set time interval so that incoming notifications don’t make your phone light up every two seconds. And don’t worry, you can specify if you want calls from certain people to come through.
#3 Tuck it away.
You can’t wave a magic wand and make your phone disappear. (If you do know how to do this, please contact me.) You can, however, keep your phone out of sight. Even putting the phone face down is better than nothing. Research shows that the presence of a phone is enough to cause distraction, so do your best to keep it away from you.
#4 Go grayscale.
Turn your phone gray before it turns you gray. Instead of having a colorful display that screams for your attention, use grayscale to make the phone less visually stimulating. If going gray feels too soon, consider grouping apps into folders: it’ll shrink those big tiles and make them less enticing to tap open.
#5 Power down.
Every phone has a special feature called the Off switch. Do you remember the last time you used it? (Trips abroad to avoid data roaming charges don't count.) If you’re having a hard time answering the question, that should be your cue to give your phone and yourself a break.
As you go through your week, think of ways you’ll reclaim your attention. Will you keep your phone in a different room? Will you try one of those sunrise alarm clocks? Will you turn off your phone during meals?
I feel smarter already. I hope you do too.
