Esteban | ˈe-stə-vən - /collection/digital-health-phones/

Digital Health: Cell Phones

Apr. 30, 2021

Read time: 1 minutes and 41 seconds.

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Let’s get right to it! Phones are fun and useful, but too much of anything can be hard on anyone.

Here are ten useful steps of intervention to improve your relationship with your cell phone:

  1. Establish specific times of the day to check your phone. For example, only check your phone in the morning, during lunch, and at night.

  2. Turn off notifications for non-essential apps. This will help reduce the number of distractions and interruptions throughout the day.

  3. Use the “Do Not Disturb” feature on your phone during important events or activities, such as dinner with friends or a meeting at work.

  4. Put your phone away when you’re with other people. This will help you be more present in the moment and improve your relationships with others.

  5. Find alternative activities to fill your time. Instead of constantly checking your phone, try reading a book, going for a walk, or spending time with friends and family.

  6. Create phone-free zones in your home. For example, don’t bring your phone into the bedroom or keep it in another room while you’re spending time with your family.

  7. Use apps and settings that track your phone usage. These apps can help you become aware of how much time you’re spending on your phone, and which apps are the biggest culprits.

  8. Seek support from friends and family. Share your concerns about your phone use with people you trust, and ask for their support as you make changes.

  9. Take a digital detox. Set aside a period of time (e.g. a day, a weekend, a week) where you don’t use your phone at all. This can help you break the habit of constantly checking it.

  10. Get professional help if you feel like you can’t control your phone use. If you feel like your phone use is impacting your daily life and your relationships, consider seeking help from a therapist or counselor.

Final remarks

Like I said, phones aren’t all bad. The key is to use it in a way that is healthy and balanced, and that doesn’t interfere with your relationships and other important aspects of your life. By implementing these methods of intervention, you can reduce your reliance on your cell phone and improve your relationships in real life.