12 Ways to Improve Your Relationship with Your Smart Phone
Whether you’re a Samsung Supporter or an Apple Aficionado — we’ve got your back.
I’ll be the first to say it, I’m addicted to my cell phone.
Swipe, scroll, refresh, repeat.
I am often told by parents, professors, employers, etc how lucky I am to have it so easy in the digital age. They tell me that ‘with a world of information at my fingertips, University must be a breeze.’ In part, that’s true. Students today don’t have to spend hours scouring the library to find the book that they need. No hauling around a big backpack of binders and textbooks and syllabi. Now they can search, read and download to their heart’s content.
Want to prove your know-it-all uncle wrong? The answer is just a google search away. Think space is cool? Open Spotify and throw on a science podcast while you cook yourself dinner. Hell, you can learn about the industrial revolution in a 3-minute history video while on the toilet!
In many ways, technology is an asset. As students, we can learn about whatever we want, however, and whenever we’d like to, but it takes dedicated effort and intention to use technology for good.
Life in the digital era isn’t all candy crush and rainbow snap chat filters. Since 2012, when the majority of North Americans began to own cell phones that could access the internet, Psychologists began to notice that younger people reported being less happy, less optimistic and less satisfied with life as a whole.
To illustrate this point, here’s an all too familiar situation. You have good intentions. You’re ready to study for your midterm. Mediocre cup of CAB Tim Hortons coffee in hand, you’ve secured a quiet and secluded spot on the highly sought after couches in Cameron library. You open your phone with the intent of checking a text from a friend but instead find yourself plunged into a world of digital distractions.
Jessica is in Germany right now? You wish you could be in Germany. And Amir found his dream job working for an architectural firm in Vancouver? Vancouver sure is beautiful, but it’s so damn expensive. Speaking of expenses, how are you going to pay for yours? Ty sure knows. He’s about to graduate from law school.
“Comparison is the thief of joy.”
It becomes very easy to start comparing yourself to other people based on what they post online. This becomes problematic when you begin taking these online posts at face value. It’s important to recognize that people’s social media accounts are simply highlight reels. People show off their successes; their greatest accomplishments, coolest outfits and most extravagant outings with friends. We might post when we get an A on our exams, but not when we fail one.
Think about how you feel when you use social media. If and when you’ve identified that scrolling through your Facebook timeline takes a toll on your mental health, you might still find it difficult to minimize your use of whatever social networking site(s) you’re hooked on.
This is because websites like Facebook depend on making their platforms addictive so they can make money. They deliberately try to tap into your psychological rewards system and depend on you getting that ‘rush’ from likes on your photo or status. In fact, even those who work in the industry acknowledge the dangers of social media. Former Facebook President Sean Parker once said in an interview that Facebook “exploit[s] a vulnerability in human psychology” as it creates a “social-validation feedback loop”.
So, what can we do to minimize digital distractions, and mitigate the negative effects of social media on our brains?
Here’s a list of 12 ways to break off a toxic relationship with your smartphone.
“I think we need some space.”
Create distance between you and your smartphone.
1. Don’t sleep with your phone.
Instagram shouldn’t be the first thing you see when you go to sleep, and it definitely shouldn’t be the first thing you see when you wake up. Give your brain and your eyes a rest from all that blue light. Leave your phone in a different room while you’re sleeping.
2. Make your phone boring.
Remember that really boring article you have to read for your psychology class (seriously — there aren’t even any pictures!) Make THAT the aesthetic inspiration for your smartphone! Get rid of exciting apps, and consider eliminating colour altogether. How and why to turn your iPhone Black & White
3. Keep it on a desktop.
Delete Facebook, Twitter and Instagram apps from your phone. Use them on your computer only.
“I need to make some time for me!”
Spend less time on your smartphone with these tips & tricks.
4. Track how many times you unlock your phone in a day.
An app called “Checky” tracks it for you. http://www.checkyapp.com/
5. Use your phone with intention.
When you unlock your phone, have a reason for doing so. Say to yourself “I am going on my phone to check my banking app,” complete that task, and lock your phone again.
6. Turn off notifications.
No, you probably don’t need to know immediately when your friend sends you a meme.
“I can’t be doing all the work!”
Use apps and software that do it for you!
7. Use the tools that your developer has provided you:
Many tech giants have released native software that allows you to track your phone usage, and set limits on how much time you’re allowed to use certain apps. Apple releases “Screen Time” on iOS 12
8. Or, install a new launcher:
A company by the name of ‘Siempo’ has released software for Android and Google Phones that they claim eliminates “some of the persuasive, psychologically addicting techniques that have been built into our phone software and mobile apps.”
“You’re not always the most positive!”
9. Curate your feeds for a more positive social media experience.
Unfollow, block, delete, remove people whose posts don’t enrich your life in a meaningful way. Follow your favourite artists, authors, activists, comedians, and musicians instead!
10. Temporarily disable your accounts:
If you need a more long-term social media break, you can disable accounts for up to 2 weeks. (P.s, on Facebook, your messenger account can remain active while your account itself is not.)
11. Delete, delete, delete:
I permanently deleted my Snapchat and Facebook accounts. I feel much more mentally well as a result, and yes, I still have friends ‘IRL.’
“I want to understand you better!”
12. Technology isn’t going away anytime soon — so why not learn more?
The Faculty of Arts has announced that they will be offering a new Bachelor’s Degree. The Media Studies degree will teach students how to navigate, analyze and critically evaluate today’s global media landscape. Students will study everything from Gutenberg’s printing press to Zuckerberg’s Facebook empire; from computer gaming and reality tv to fake news on Instagram.
Or
Check out books, lectures, Ted Talks and Interviews by experts in the field, like Adam Alter and Dr. Jean Twenge, or look into research done by our very own professors at the University of Alberta, like Kyle Nash who is researching why selfies are the perfect tool for narcissists.
Smartphones, software and social media aren’t all bad. They’re just new technologies, and with new things comes a learning curve.
What are some ways you make sure to consume and contribute to social media mindfully? Did we miss out on any tips, tricks or apps you use to monitor your use?
Leave a response to this article below, we would love to hear from you!
