Are we addicts?
Phones. How do you know when it’s a problem? When you check it at a red light? When you take it to the bathroom? When you start the day by mixing caffeine with the anxiety of a checking online news? When you go for a hike to get away and spend a snack break going through your inbox?
We live in a phone addicted society: social media, texting, 24-7 news, online gaming, and the device itself with the constant stream of glowing lights and notifications. It’s designed to hook us and keep us distracted.
And then there’s the good that comes from it: getting out emergency help signals from a remote trail, checking in on your friends through social, being informed of local, national, and international news, quick check-ins for work or with family.
That’s the thing with addictive substances, they’re usually not innately bad. They can be good and helpful in moderation. So the big question for most of us is… how do we keep it in check?
Establishing a baseline to know how you feel apart from addictive substances is a huge part of knowing the impact they have on your well-being. That’s why for the past few years I’ve practiced a tech break between Black Friday and News Years, I keep my phone but more or less pretend it’s “dumb,” not smart. I go off social, stop checking online news, avoid games and distractions, and try to only use my handheld only for calls, texts, work – and those useful GPS directions. The other stuff… including Amazon orders and weather apps are shelved until the New Year.
Amazon? During the holidays?! Yup, as much as I miss the ease of ordering dish detergent or a new book and having it show up overnight, going off Amazon forces me to shop local for a change. And that feels especially important in a town where businesses are still climbing up and out of the deficit left by Helene.
Weather Apps? Yes, as unprepared as that might make most people feel, I know from my time hiking and backpacking that if I go outside and pay attention to clouds, winds, and trends I can usually forecast what the weather will be like for the next 24-48 hours. Taking a break from my weather app is an opportunity to tune into my environment. (Full Disclosure… I still sneak peaks when I have work travel and need to pack!)
I’ve been doing this for enough years now that I look forward to the break. I realize the first few days how much checking my phone is a compulsive habit. And once I break that subconscious tradition of picking up my phone every time there’s a margin in my day, it’s not that hard. There’s not much that I feel like I miss out on. And I’m grateful for the permission and boundaries to give myself a breather from a tech network that feels frenetic and scattered.
Not everyone can take a break from work and personal commitments, but we can all make small tweaks to self-assess and free up more time. Here are several actions you can take to limit phone interruptions without going full on tech-fast.
Four Steps for Getting Cell Phone Use in Check:
- Order a phone cover with a flap to limit the lotus-eater effect of a glowing screen. I would link to my preferred phone case on Amazon, but…
- Limit notifications. Turn off or silence notifications that are not important to your life, work, and well-being.
- Set times and establish routines around checking your phone. How many times per day do you want/need to check texts and emails? What times do you want/need to completely block-off from tech? Determine your wants/needs and then decide on a schedule that puts you in control of your phone instead of the other way around.
- Put your phone in “time-out.” Have a set box, drawer, or container where you can put it when you are taking a break. It’s too tempting to have it in the back pocket when you’ve established that you’re not going to look at it.
Not everyone needs a tech check-in. I know plenty of people who have it under control and practice admirable cell phone use. But you also don’t have to be addicted to benefit from a break.
I don’t think I have a problem with phone usage, but I am self-aware enough to know that I can take things to extremes (see, hiking resume) and I know that taking a break from addictive substances such as alcohol, desserts, and caffeine can help me establish a deeper relationship with my body and a healthier partnership with those substances moving forward.
So whether you need/want to take a tech break, I encourage you to check-in with yourself and your habits around technology and phone use and just make sure that you are “walking the dog” and not the other way around.
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About the Author: Jennifer is an Adventurer, Author, Speaker, Entrepreneur and mom of two who has a Masters in Public Affairs and a husband that plays bluegrass. Her blog focuses on life as she experiences it with a focus on Outdoor Adventure, Business, Public Affairs, Family, and Faith. For information on booking Jennifer as a speaker for your next event, email brew@jenniferpharrdavis.com or call (615) 708-4301.
