How to stick to Phone-Free February challenge, and reduce screen time

A new trend on the block challenges you to reduce your screen time and go 'Phone-Free' this February. But hold on, no need to give up just because of the title of this viral challenge!

In today’s digital world, it is nearly impossible for people to ditch their mobile phones for an entire month. That’s why this challenge - a non-profit campaign co-created by the Global Solidarity Foundation - offers two levels to choose from: Phone-Free and Phone-Flex.

Phone-Free is the radical level, requiring you to give up your phone entirely for a month. However, there is also the more achievable Phone-Flex level, which focuses on reducing your phone usage and overall screen time.

According to Statista, the average mobile screen time in India was around 4.77 hours per day.

It’s not uncommon for people to take their phones to the toilet and unknowingly spend 30 to 60 minutes scrolling. Similarly, they may pick up their phone to send a text or make a call but end up getting lost in mindless social media browsing. If you’re someone who struggles to put your phone down, you may want to take up this challenge - your health will thank you for it.

Excessive phone usage is linked to several physical and mental health conditions, including eye strain, neck pain, back pain, loneliness, mood disorders, and sleep disturbances. Several studies also suggest that it is associated with difficulties in cognitive-emotional regulation, impulsivity, social media addiction, shyness, and low self-esteem. Unhealthy eating habits, migraines, reduced physical fitness, and changes in the brain’s grey matter volume have also been linked to excessive phone usage.

On the contrary, cutting back your phone use by even one hour a day can have significant health benefits.

Phones and social media apps are designed to be addictive. Cutting down your screen time will require you to challenge your dopamine boost loop. Why? Because your brain becomes accustomed to the constant dopamine hits you experience while using your phone - whether it’s from receiving a new message, watching a Reel, or getting a new notification. This cycle of instant gratification makes it harder to stay away from screens.

If you want to rethink your relationship with your phone and cut down your daily screen time, here are a few tips to follow:

Disable push notifications for unnecessary apps

Begin by disabling push notifications from unnecessary apps like beauty stores, food delivery services, and even Instagram if possible. Many of us pick up our phones every time a notification pops up on the screen. You should also consider deleting unwanted apps.

Start with mini breaks

Challenge your brain smartly by taking several short screen-free breaks. Start with 10 minutes, then gradually extend them to 30 minutes and one hour. If you manage well, try a completely phone-free day once a week.

However, if you experience heightened anxiety or panic attacks when taking phone breaks, it is advisable to consult a mental health expert.

Have an ‘offline’ plan

To avoid picking up your phone out of boredom, keep yourself occupied with other activities such as reading, exercising, colouring, doodling, walking, cooking, meal-prepping, or solving puzzles. Choose activities you enjoy. If you find yourself feeling bored, remind yourself that it is actually beneficial for your health.

Don’t take your phone to the loo or bedroom

This step can help in multiple ways.

Taking your phone to the washroom is a recipe for disaster (it exposes you to various germs, increases the risk of infections, and can even lead to painful haemorrhoids). Similarly, using your phone before bedtime can negatively affect your sleep quality, leading to a host of health issues.

By avoiding phone use in bed and the bathroom, you not only reduce screen time but also protect your health.

Let your friends and family know

Inform your social circle that you’re trying to reduce your phone usage so you don’t feel pressured to reply instantly, making it easier to stay off your mobile.

Remind yourself

It’s all about training your brain. Keep reminding yourself why you are on this quest to reduce phone usage -find your ‘why’. Before picking up your phone, take a moment to decide what you want to do and for how long.

Phone-Free February is a great opportunity to reflect on your relationship with your phone. Are you using it, or is it consuming you?

Source: India Today