Amend Your Phone Settings To Reflect Your Values
Choose one of these techniques to test today, (more is fine).
1. Find a home for your phone. A place you put your phone when you are at home. Just as your shoes have a home, same for your phone. Treat checking it like a landline phone, you have to go to that place to take a call, check something etc. Popular places include the hall, kitchen shelf and desk drawers.
Sam’s note: This, for me, is the most influential technique to reduce smartphone use and emotional hijack. I still have the impulse to check it (for example if a work task is frustrating) but because I would have to get up and go to another room to do this I have become more aware that my desire to check it is often a response to discomfort. I dont want to ‘check my phone’ I want to ‘get away from discomfort’. Nine times out of ten I take 4 breaths and carry on with the work in-front of me. Checking my phone during breaks or lunch.
1A. - Put your phone in a different room for 1 hour blocks to aid focus and get into the flow state. Our optimal cognitive state to do our best work. The secret to getting into flow is monotasking (doing one thing only) for 20 mins. In those first 20 mins concentrating feels difficult leading us to check our phone if its within arms reach. It’s like playing snakes and ladders, just as we are about to win (enter flow) we check our phone and that ‘snake’ takes us all the way back to the beginning. When our phone is in another room it’s harder to check, which means its easier to persevere and reach flow.
Sam’s note: I use this technique everyday. It’s how I did my full time job, grew the company and published my second book. One flow state hour or more each day.
2. Turn all notifications off. This means turning both the sound notifications off and the little icon across the top of the screen. For both apple and android this is simple to do. Google it for clear instructions. Is the plasticine of our mind being shaped by others or what we deem important?
Sam’s note: This technique has helped me have a much healthier relationship with my phone. For personal use I modify it slightly. I leave the sound for calls on and the text message notification on at the top of the screen. This reassures me that I will pick up anything from the school or family emergencies. Find what works best for you. Holding in mind 99% of notifications induce some kind of stress response.
3. Turn your screen grey. Our brain loves colour, when things are black and white they are less attractive. It's easier to put them down. Studies show we look at a black and white screen less longer than a colour screen. This is easy to do. Google the instructions for your handset.
4. Set a power down alarm. This should be 1 hour before you go to bed. If I go to bed at 10pm my power down alarm is set for 9pm. When your power down alarm goes off, turn your phone off (or airplane mode if that's easier). This frees up an hour for you to focus on the things that help you feel calm and relaxed. Maybe a bath, some stretching, read a book, give someone all of your attention or just a film or TV show.
5. Buy an alarm clock. The main excuse people give for having their phone in the bedroom is "but I need it for my alarm". Studies show 80% of the time we check our phones we feel the same or worse. How do you think that impacts the end of your day? Or the quality of your sleep? Or the start of your day? A decent alarm clock will cost around £10. Test it for 3 days in a row. The benefit will become apparent very quickly.
Sam’s note: My phone lives in the hall at night. The ringer on loud, in case of any family emergencies. Never in the bedroom. At night I treat it like a landline phone.
Studies And Articles Highlighting Impact of Smartphone Use
How your smartphone is affecting your relationship - click here
How Your Smartphone Might Sabotage Your Relationship - click here
How Your Cell Phone Hurts Your Relationships - click here
Parents' mobile use harms family life, say secondary pupils - click here
Smartphone Use Was Linked To Emotional Stability In A New Study - click here
How Smartphones Are Killing Conversation - click here
Stuck In The Machine Zone: Your Sweet Tooth For 'Candy Crush' - click here
Are you able to switch off when on holiday? - click here
Attention Diet - click here
“It’s Like I Couldn’t Stop”: A Digital Minimalism Case Study - click here
Keep Your Mental Focus - click here
Why the modern world is bad for your brain - click here