What is Your Mobile Diet?

The cell phone.

 Once commonly a handy, easy-to-use electronic device has now evolved arguably to being a part of who we are, a human device if you will. Notifications alert us of what’s happening in our personal and professional lives, information is readily accessible to us at any time or anywhere, and with the touch of a few buttons I can easily send e-mail, scroll my various Newsfeeds, even share pictures and documents instantaneously. In essence, the mobile phone has become a means of sharing who we are and how we express ourselves each and every day.

 But is too much time spent on your cell phone harmful? Can it create “addictive” use and dependency? For one, I can safely say that I am always within 15-30 feet of my iPhone at all times. I use it as a journal, I use to it check and respond to e-mails, I use it to share my latest smoothie with my social network. I am what some people would call “addicted” to my cell phone. And the reason I use the word “addicted” is because of the direful, anxious feelings I get when I do not have access to my phone. I fear for the worse, and I feel I may be missing an important call/text, an important e-mail, or anything that cannot wait until my plane lands or I am out of the subway.

 The “Mobile Obesity” Epidemic

 According to an August 2015 article around mobile usage, USA Today found that “there are 280 million ‘mobile addicts’ worldwide, or individuals who check their mobile phones more than 90 times a day, or roughly 3 hours and 40 minutes each day.” The article proclaimed that these users are “living their lives mobile-ly” and found that 90% of this time was dominated by social application use.

 So what exactly is the cause of this addiction? According to Dr. David Greenfield, founder of the Center for Internet and Technology Addiction, the causes may be linked to a neurological desire to please the brain’s pleasure centers. “When you get a text, a call, or a notification” he says, “you receive a direct elevation of dopamine, and it compels us to checking and interacting on our cell phones.” In other words, we utilize our phones to stimulate our own brains for pleasure, and the instantaneous rush(es) we receive from contact, communication, Likes, or calls is addicting. We want to be engaged/interacted with as a basic human need to be social, however this addiction can carry serious consequences. For one, texting while driving is linked to nearly 20% of all driving fatalities.  On a closer metaphor, the addiction is not worth the psychological consequences. “Think of it like smoking” says Dr. Greenfield, “a smoker typically craves and desire a cigarette first thing in the morning and the last thing they want before they go to bed. The mobile addicts are the same way – they use their phones first thing in the morning, and then over time, they develop intolerance for using it, making them want to use it more and more.” The more we use our phones, the more we need to use our phones, taking us away from our personal lives, personal relationships, and even just enjoying life as it exists outside the screens we use.

 So what can we do to change this? These feelings in mind, I wanted to explore potential “dieting” for my cell phone use: I want to make sure I’m healthy with my phone usage, not just using for the sake of “keeping busy”. Let’s now explore some “Mobile Dieting Tips” that could be helpful for our daily lives.

 Tip #1: Turn Off Notifications

 Ah yes, the notification. Jane Smith liked my Instagram photo. I received a Gmail coupon for 50% off Men’s belts and shoes. I have a new Snapchat to view. These and many more notifications constantly flood our phone screens everyday, but we have the power to prioritize! What I mean is we can actively establish which notifications mean the most compared to those that just distract (and ultimately disappoint) when we receive them. For me, I utilize my work e-mail notifications the most, as well as the calendar sync for any important items/meetings that need my attention. All others have been disabled to help avoid the distraction and urge to check.

 Tip #2: Stop Shopping at “The Mobile Mall”

 We’ve all been there: what seems like endless scrolling through news feeds, not really with a purpose of looking at anything but just for the sake of scrolling. I compare this feeling of “just browsing” to walking through the mall on a cold day. There’s no real reason to be there (I don’t need to buy anything), I’m just sort of wandering around to kill time. In addition, that sort of endless scrolling has a tremendous effect on our brains: we see feelings of jealousy arise as a friend or colleague accomplishes a life goal, we judge others, we feel bad about ourselves, we experience FOMO, or “Fear Of Missing Out”. These are just a few examples of some of the emotions that can arise from this pointless scrolling behavior. What is the solution?

 Try having a “shopping list” in mind, or know exactly why you’re interacting on that app or site. For example, I want to wish my friend Kevin a happy birthday, and I wanted to congratulate my friend John on becoming a doctor. I will accomplish those 2 activities and then get on with my day. Another solution to try would be to limit/time yourself on the specific amount of time spent scrolling, and see what else you could be doing with that time. I for one usually check Facebook right before going to sleep, which equated to anywhere from 30-60 minutes.  To curb this behavior and try and “reallocate” that time, I’ve joined a book club and started to read 25-30 pages every night. Simple dieting, scrolling less is more!

 Tip #3: Avoid Using Your Phone as an Alarm Clock

 This might be a key turning point for heavy mobile users. I recently purchased an “old school” digital alarm clock for myself, and it has really worked wonders for me: I find that I’m sleeping a lot more through the night, and I don’t have that constant urge to roll over and check my phone. I’ve also started physically distancing myself from my phone when I go to bed, keeping it tucked away in my dresser as opposed to a foot away from my bed. The “disconnected” feeling was a little bit of an adjustment at first, but in time I came to feel more relaxed and more calm as I fell asleep. Ultimately, we ALL need a break from consuming so much information each day to really process what matters, and the clarity, no-notifications-necessary power of a goodnight’s sleep is a perfect place to start!

 Tip #4: Find Your Space, Not Your Phone’s Space

 “Life, at its best, is happening right in front of you”. I felt this was a very powerful quote to conclude with. It is in the everyday moments and experiences that we find the most enriching parts of our lives, not tucked away behind 6 inch screen in our palm. Certain experiences never repeat themselves, so its important to live and “be real” in the current, present moment. I have a few simple words “Be Here Now” attached to my computer monitor to remind me why its so important to stay focused and to stay engaged in the current moment. With this in mind, try creating a “no phone” time period during your day when you can focus either on personal or professional needs. For me, it is during my run where I am phone-free – I don’t get distracted with texts or e-mails coming through, but rather I’m focused on the path ahead and knowing how far I’ve run with every step. I started these “phone-free zones” as just a few minutes each day, and I feel I have much more time on my hands to just be and to just do what I want to do.

Were these tips helpful to you? What are your thoughts? Please feel free to comment/share below!