Mental health and digital minimalism experts recommend paying closer attention to how we use our smartphones and suggest a few simple steps that can help us spend less time “stuck” in news feeds and social media.
The first step is to notice how you feel during endless scrolling. The author of the book “Log Off: Self-Help For The Extremely Online”, Sammy Nickalls, says she would often reach for Twitter precisely when she was feeling low. She advises, in such moments, asking yourself: how do I feel right now and what can I do instead of scrolling — for example, talk to a friend, have a rest or do something enjoyable.
Another tip is to learn to sit with the urge to pick up your phone. Clinical psychologist Diana Hill, co-author of the book “I Know I Should Exercise, But…: 44 Reasons We Don’t Move And How To Get Over Them”, explains the technique of “urge surfing”. She compares urges to waves: they build, crest and then fall away again. The task is to “ride” this wave and wait until the desire to pick up your smartphone dies down of its own accord.
The author of the book “Low Tech Life: A Guide To Mindful Digital Minimalism”, Jose Briones, recommends increasing the “friction” between a person and their gadget — that is, deliberately making it harder to access apps. To do this, you can set time limits on app use and make them difficult to bypass: for example, give the password for settings to someone you trust, or use a separate physical device that you have to use to unlock apps. According to Briones, the more obstacles there are between you and opening social media yet again, the more often your brain will decide it is “not worth the effort”.
One specific recommendation concerns sleep. Psychologist Jean Twenge, author of the book “10 Rules For Raising Kids In A High-Tech World”, insists that smartphones, tablets and laptops should not be kept in the bedroom at night — for children or for adults. She refers to numerous studies showing that people sleep worse and for shorter periods when gadgets are nearby, even if they are switched off. The expert suggests using a regular alarm clock and, if you really need your phone, leaving it in another part of the room, out of arm’s reach.
Sammy Nickalls has shared that after she stopped taking her phone into the bedroom, her evenings became much calmer and more pleasant — there was room for reading, resting and sleeping without unnecessary distractions.
This piece is based on advice shared in an episode of NPR Life Kit.