Self-help program
14. Reflect on your use of digital devices
Devices keep us busy even when we think we’re taking a break from work or studying. Input from screens or headphones does not allow the brain and mind to truly recover—so-called “idle time.”
Think about when using a device is really necessary. Reducing use may require practice and gradual adjustment.
Use screens more mindfully
You can’t always completely limit device use. However, you can still learn to use them more mindfully. If you’re used to using multiple screens or apps at the same time, you can practice focusing on just one app at a time.
In the following video (2:34), experts give tips on how to improve your screen habits and learn to tolerate boredom.
Exercise: Managing addictive device use
Why?
Continuous use of phones, tablets and other gadgets prevents the brain from recovering. Devices are addictive, and it’s often difficult to put your phone away. Apps are designed to provide quick rewards that make you want to return to them repeatedly.
In this exercise, you will reflect on your own use of devices. This can help you learn to regulate it.
How?
Think about the questions in the exercise. If you wish, write your answers below or make notes for yourself.
The more items you answered ‘yes’ to, the better it would be to learn to put your phone away more.
Tips for reducing phone use
Take intentional screen breaks
- Limit your screen time.
Try to tolerate boredom
- What happens when you do?
If you feel bored, try to find new perspectives on what you’re doing
- If you’re playing with your child and feel the urge to reach for your phone, think about what new things you could build with Lego.
- Ask the child something funny or suggest a different game.
If you find yourself checking your phone during a work meeting
- bring a pen and paper to a work meeting and write down any thoughts that come to mind.
Try waiting for a bus or standing in line at a store without looking at your phone
- What do you notice around you?
- What do you see, hear, smell, and feel?
- Focusing on the present moment can feel freeing.
You can find more ways to control your use of digital devices in the Mental Health Hub’s Self Help Program for reducing social media use (link at the section 3.).