Staying connected is paramount in today's digital society, but is our immeasurable obsession with our smartphones affecting our internal health? In the last 10 years, we have seen a paradigm shift in the way we use technology, specifically with the rise of smartphones that emerged from the launch of Apple's iconic iPhone. Marketed as technology to make our lives easier, organized and convenient, it is almost ironic that people now feel poorer and stressed than ever. before.
In this article we will analyze the side effects of smartphones, what is needed for digital detoxification and tips and tricks to distance yourself from distracting notifications.
What is the relationship you have with your phone?
Understanding the relationship with your phone is key to eliminating addiction with your call smartphone Seeing how we use it, why we use it, when we use it and what we use it for is an excellent way to start evaluating how much time we spend looking at the black mirror. By evaluating who, what, when, where and why, you can begin to understand what emotions you expect to experience or avoid.
MIT professor, Sherry Turkle, analyzes the many negative effects of our excessive dependence on technology, arguing that it is changing not only what we do, but what we are and creating adversely more solitary and isolated. people. This discovery is not only with the social psychologist Adam Alter juxtaposing addiction to substances with behavior addictions. He pointed out that in the past we have mainly associated chemical addiction, whereas now we have a phenomenon of people who spend almost three hours a day tied to their cells. mobile phones – This is what we now know is a behavioral addiction.
Behavioral addictions are fast becoming social norms with a 2011 study suggesting that 41% of us have at least one. This growing number is due in large part to the rise of social networking platforms and the inevitable integration between the digital world and the "real world".
How is my health affecting my smartphone?
As we have discovered, smartphones have the ability to develop addictive behaviors similar to those of gambling, which can interfere with our daily lives. lives. Notable scientific studies show how the classic symptomatology of addiction is intrinsically linked between the excessive use of the smartphone, which includes the loss of control (for example, the distortion of time spent on the telephone), the concern for the smartphone and the retirement symptom. Perhaps this suggests why we coined the appropriate term. & # 39; Crackberry'?
These addictive tendencies can wreak havoc on our productivity, brain function, well-being, work-life balance and even in our personal lives with quantifiable evidence suggesting that social anxiety and loneliness are intrinsically linked to the smartphone. use. While the main function of a smartphone is to communicate more effectively with each other, it is also important to remember to disconnect in order to truly communicate with people.
Our & # 39; Tecnostress & # 39; (originally conceptualized as the negative influence of technology and social networks) is directly related to the accessibility offered by mobile phones throughout the day, creating a sense of never being free and guilty for the inability to respond to notifications, calls and text messages. messages. These feelings are now becoming mental health problems, with symptoms of overuse that severely increase our risk of social isolation.
The benefits of a digital detoxification:
More peace and less anxiety Clearer thinking and less distraction More concentration and less multiple tasks More creative and less reactive More power and less guilt Better sleep More person with stronger relationships Eat and drink more conscious
How do I eliminate addiction to my smartphone without leaving the face of the planet?
We know that smartphones are incredibly useful and we do not think you should, or expect them to give them up completely. However, there are some things you can do to maintain a healthier relationship with technology. We have researched some key tips and tricks to keep your tecnostress at bay, making sure that you are using your smartphone intelligently.
one. Get an alarm clock
It is a trap to think that you will only put the alarm on your phone and that you will go to sleep. What really happens is that you see a new notification and, suddenly, you spend an hour scrolling without thinking through an infinity of Instagram photos of holiday photos and click-bait videos. An excellent way to eliminate the desire of social networks is to eliminate the temptation to check your phone before going to bed, so place it in a different room and instead get a real alarm clock on your bedside table (! not in an application!). Not only will you get a better sleep, but you'll get more.
two. Configure some Smartphone Hacks
Organize and classify your applications into relevant and irrelevant folders. By doing this, you will reduce the temptation to open social networking applications in order to open them. Another great way to reduce screen time is to set up your phone to "Grayscale" – reinforcing the life of your battery and your need to verify the "gram".
3. Set up some free phone zones
Make certain rooms on the house phone for free. The bedroom, living room and dining room are excellent places to start. Setting limits like this for you and your family can go a long way in improving the connection and the relationship satisfaction.
Four. Know when to turn off
For many of us, the work does not end when the clock strikes five, and most of us are to blame for our smartphones. But by allowing some free screen time at the end of the day, you can really evaluate if you need to "leave it all" to respond to a work request after hours or by email. You can also turn off notifications of certain applications or defer group conversations for a certain time so you can have some peace and quiet.
5. Make time for actuallyWatch'Your friends and family
We are social creatures by nature, so striving to do a bit of "face-to-face time" for your friends and family will go a long way, not only for your inner well-being but also for your friends. By the way, your mom and dad will thank you. And your children also deserve to see the "real you" instead of your phone. It is very difficult to tell your children not to spend too much time on screens and devices if all they see is traveling on social networks.
6 Set some social etiquette phone rules
When you are with people, stay with these people. It seems simple enough, but often many of us get distracted by the notifications and can, unintentionally, grossly ignore the "real" people in front of us. Establish and comply with some rules such as "no phones at dinner", "no social media when socializing" (or maybe a quick selfie and then save the phone!) And make conscious decisions about whether an email, a Text message or a phone call must be attended to immediately or if you can wait. You may feel more empowered by your decision to control the use of your phone, and the people around you should feel more valued when you give them priority.
What is your digital detoxification advice? Share in the comments below
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