We’re not going to give you all the reasons you need digital detox.
Because the suggestion to part with your smartphone is like the suggestion to quit driving a car.
Like your car, your phone is just a tool that does a job.
(Okay, about 359 functions, give or take a few hundred dozen).
Your car can do serious damage: impale you on the steering column, get stranded on a deserted street at 3 a.m., take you to the drive-through window of a fast food restaurant that you swore you would never visit again.
But (apart from a few enthusiastic bikers and hikers) Most people never thought of going for an auto detox.
Because that would be neither practical nor necessary for many car owners.
It’s the same with your phone.
Your phone is not a nasty device that causes anxiety, distraction, or insomnia without your consent.
In fact, your smartphone can do the same improvement Your health, what it is like to play around with it.
The difference is not in the phone itself, but in how it is used.
By following the five step process outlined in this article, you will learn how to use your phone to improve your health, improve your sleep, and even get closer to friends and family.
Your personal health determines your phone health.
Many people believe that it is their phone that is undermining their relationships, their ability to concentrate, and their overall health.
That is of course untenable. After all, various studies have shown smartphones with sleep problems, distraction and something called. connected Nomophobia.1.2 (More on this below.)
Physical, social, and emotional health tends to dissolve Firstresulting in overuse of the phone. Which in turn leads to poorer health.
In other words, there is a vicious circle. Maybe you…
▶ You don’t know how to connect with your grumpy teen so connect to your phone instead, which costs your teen time and energy and worsens your relationship.
▶ You feel far too stressed at work that you compulsively check your e-mails, which leads to more work stress.
▶ lack of fulfilling hobbies so by default you will be using any digital game that piques your interest, which devours the time you could use to identify new hobbies.
▶ Feeling too anxious while sleeping, so grab your phone to distract yourself from the anxiety, but then your phone will keep you awake too.
You have the idea.
You could Solve any of the above problems without your phone– say, with personal family therapy, a heart-to-heart conversation with your boss, an art class, or a couple of sessions with a sleeper coach.
But you could also solve them with your phone.
You might connect with this grumpy teen through funny cat videos. How about a deep breathing app to help you set a period at the end of your work day?
Perhaps you could learn to play the guitar by visiting the free online university, YouTube.
Or how about hearing a yoga nidra or self-hypnosis session on your phone on the nights when you are plagued by fear?
What is nomophobia and do you have it?
Nomophobia is the fear of losing contact with your smartphone. The name is the abbreviation for “no handyphobia”.
And yes, it’s a real thing that doctors diagnose.1
While you won’t be able to diagnose yourself just by reading this or any other article on the internet, the following questions can help you figure out whether you should examine nomophobia with your doctor or therapist.
Are you very scared if you can’t check your phone?
What if you need to turn on airplane mode during a flight? Are you constantly fiddling with your phone, nervously waiting for you to connect to the plane’s WiFi?
Or if you’ve ever realized late that you left your phone at home or forgot to charge it, what happened to your mood? Did it crash within seconds?
Do you know how to calm yourself down, comfort yourself, or entertain yourself without having a device on hand?
For example, suppose you are waiting in a doctor’s office but cannot use your phone. What would you do to pass the time?
If you answered “Yes” to the first question or “No” to the second question, you may need to discuss the matter with your doctor.
How to turn your phone into a health hero
Use this five step process.
Step 1: think about what matters.
Frustration on the phone tends to occur when someone is identity (who they are) and theirs values (what matters to them) doesn’t match how they spend their time and energy.
Let’s say you consider yourself a “family person” who values spending time with your children. In this case, it means that you spend every night in your screen not do what you value most.
And that won’t feel good.
To resolve this conflict, you must first identify it.
Our Identity values and goals Diagram can help. If you’re still feeling lost, there is a fun way to find out. Ask yourself:
What makes you angry
Anger can be a sign that your values have been violated. Some examples are given in the following table.
|I got angry when …
|So _________ is important to me
|Somebody lied to me.
|I got ripped off.
|My boss asked me to work late and miss my son’s game.
|Someone was rude to me.
Step 2: honestly take a look at where you are spending your time and energy.
Do you devote enough time and energy to what is important to you?
Warning: your time, energy, and attention will always be limited.
If you say “yes” to what you value, you probably have to say “no” to something else.
Step 3: bridge the gap between your phone and your values.
We assume that you are not investing enough time and energy in what is important to you.
Because if it were you, you wouldn’t be reading this article.
Now that you are aware of this contradiction, curiously consider one or more of the following questions.
▶ When does the use of your phone collide with your values? When does it support you?
▶ Is that the phone most helpful Tool for a specific task? How can you use what it does best?
(For example, if you wanted to connect with someone, you could actually … swallow … Call them instead of just liking one of their social media posts?)
▶ Are there circumstances or situations where a smartphone and your identity / values go together or work towards the same purpose?
(If you are learning a new language as part of your “cosmopolitan globetrotter” identity, could your phone help you with that?)
▶ What are the advantages of your identity and your values? What are the advantages of using a smartphone? Do they even overlap?
▶ Does your phone help you do the things that are important to you? or does it make it harder to do these things?
You will use your answers to these questions to find solutions (see step 4).
Step 4: be solution oriented.
In Step 3, you’ve likely uncovered certain things that you want to do fewer or not at all – and others that you would like to do more.
To do this, consider using our “a little bit better” coaching approach by answering two questions:
- What could it do a little Heavier that you are using your phone in a way that contradicts your values?
Here are a few ideas:
▶ Keep your phone out of reach when you want to concentrate on an important work project.
▶ Prioritize family time by using an app that automatically turns off notifications during dinner.
▶ Free up more time for hobbies by removing social media apps from your phone. (You can use them instead on a computer that you find in an inconvenient location, such as the basement.)
- What could it do a little Easier Using your phone in a way that suits your values?
Some ideas to consider:
▶ Use the app to remind you to video chat with a relative or to take short meditation breaks.
▶ Sign up for a recipe-oriented email newsletter so that you can find inspiration for healthy meals over and over again.
▶ Create a gaudy playlist that will make you go outside and run, take a break from dancing, or work out hard at the gym.
▶ Use an app that will inform you about the best walking, cycling and / or hiking trails in your area.
Step 5: celebrate small victories.
Many of us try to motivate ourselves with the proverbial stick and abuse us when we miss a target. (Dagnabbit! Just lost another afternoon arguing with strangers on Twitter! Why do I keep doing this ?!)
But when we coached more than 100,000 clients, we’ve found that the carrot is much more effective. With that in mind, ask yourself:
How could you reinforce your new approach to using your phone as a tool?
▶ Congratulate yourself every time you want to pick up your phone for no reason but don’t.
▶ Make a game of surpassing the “screen time monitoring” on your phone – for example, can you waste your time on some apps (such as one you use to make video calls with family)?
▶ Play with alternatives, e.g. B. with pen and paper to create a to-do list. But use the chic kind to make it feel special (and the phone feels kind of disappointing in comparison).
The best strategies vary from person to person.
So choose something that you (or your client) feel ready, willing, and able to do something that seems too easy rather than difficult.
Try some action and see what happens. Think of it as an experiment. It might work. It couldn’t be.
Either way, you get to know yourself, which is always positive.
Keep experimenting – test one small change at a time, and celebrate all the small wins, no matter how small – until you elevate your smartphone to the superhero status it deserves.
If you are a health and fitness trainer …
Learning how to help clients manage stress, build resilience, and optimize sleep and recovery can be profoundly transformative – for both of you.
It helps clients “loosen up” and makes everything else easier – whether they want to eat better, exercise more, lose weight, or regain their health.
And for coaches: it gives you a rare skill that sets you apart as an elite change maker.
The brand new PN Level 1 sleep, stress management and recovery coaching certification shows you how to do it.
Would you like to know more?
Thank You For Reading!