Did you know, excessive screen time on your phone can negatively impact your health?
Reducing the time spent on your phone can bring a variety of benefits, from lowering stress and anxiety to improving overall well-being. At Coda Pharmacy, we've gathered key insights on how your phone use is affecting your health, along with expert tips to help you start your digital detox.
For many of us, our phones have become an essential part of daily life, and scrolling through social media is often a routine habit. The idea of being away from our phones can feel daunting or uncomfortable.
Many apps are designed to keep us engaged, using techniques like "dopamine triggers" to encourage repeated use. Dopamine, a brain chemical released during enjoyable activities, makes us want to keep coming back for more. Bright colours, unpredictability, and anticipation are just some of the ways apps trigger this response, making it easy to become hooked.
Negatives of too much phone usage:
Disrupted Sleep
Blue light emitted from screens can interfere with your natural sleep cycle, making it harder to fall asleep and impacting sleep quality.
Reduced Attention Span
The constant notifications and distractions on your phone can fragment your focus, making it difficult to concentrate on tasks for extended periods.
Social Isolation
While phones can connect you to others, excessive use can lead to neglecting face-to-face interactions and potentially weakening real-life relationships.
Mental Health Concerns
Social media comparisons and negative content on your phone can contribute to feelings of inadequacy, anxiety, and depression.
Reduced Productivity
Constant checking of your phone can break your focus and disrupt workflow, impacting your overall productivity.
How to use your phone less:
Set Boundaries
Setting boundaries with your phone is essential for maintaining a healthy balance between your digital and personal life.
Start by designating specific times for phone use, such as checking messages and social media only during breaks or after certain hours. Use Do Not Disturb or notification management tools to limit distractions during work, meals, or social interactions. Consider turning off non-essential notifications or even setting app limits, so you’re not tempted to mindlessly scroll.
Create phone-free zones, like the bedroom or dining table, to encourage rest and face-to-face connection. By being intentional with your phone usage, you can regain control over your time and mental well-being.
Put Your Phone Away at Night Time
Putting your phone away at night is beneficial for both your physical and mental well-being.
The blue light emitted by screens can interfere with your body's production of melatonin, the hormone that helps regulate sleep, making it harder to fall and stay asleep.
By putting your phone away, you create a clear boundary between your waking hours and rest, signaling to your brain that it's time to unwind. It also reduces the temptation to check emails or social media, which can cause stress or disrupt your thoughts before bed.
Without the constant buzz of notifications, you can focus on relaxation, improving sleep quality and waking up feeling more rested and refreshed.
Engage in Other Activities
Engaging in activities other than using your phone can significantly enrich your life by fostering deeper connections, creativity, and personal growth.
Instead of scrolling endlessly, try reading a book, journaling, or practicing a hobby like painting or cooking. Physical activities, such as taking a walk, doing yoga, or even dancing, can boost your mood and improve your health. Spending quality time with friends or family, or even volunteering, helps strengthen relationships and gives you a sense of purpose.
By shifting your focus to these offline activities, you can reduce screen time, improve your mental clarity, and rediscover the joy of being present in the moment.
The average screen time of people living in the UK is 4 hours. Did you know that 4 hours of screen time a day amounts to 60 days in a year. That means you are spending almost two months a year on your phone. It’s time to make the change, with our simple and easy steps you can start today.
Coda Pharmacy is here to support you in all your needs from your journey towards reducing phone usage to offering expert advice and delivering your NHS prescriptions free of charge.
If you have any questions about what you have read in this article or any of the services that Coda Pharmacy can provide you with, please do not hesitate to reach out and contact us here.