Smartphones are wonderful. They allow us to do and streamline almost anything in our daily lives. What's more, these devices have practically become an extension of our body: it is impossible to be without them. However, not everything is rosy. There are real drawbacks if we are not careful with the time we spend on our cell phone.. Therefore, in this article we will see that reducing cell phone use is possible and we will analyze some tips that will help us achieve it.
The disadvantages of abusing your cell phone
If you want to reduce the use you give to your cell phone, it is appropriate that you know the inconveniences that come with abusing this device. Some of the health problems can be:
- increased stress
- Pains in the back and head
- Muscle contractures or inflammation of the tendons in the hands
- Vision problems
Next, let's see how specific ways cell phone addiction can affect your mental and physical health.
Mobile phone use increases stress
Does it happen to you that if you don't have the phone in your hands, or at least within your reach, do you feel some anxiety? This disorder, along with stress, are some of the most common problems among those who have developed an addiction to mobile phones. And it makes sense. Well, when we use our cell phone we access a lot of information instantly. Something that, as you may have noticed, does not happen in real life.
Muscle contractures
Look at your cell phone for a long time, like when we see social media, series or movies, makes us adopt the same position for a long time. Muscles tense and remain rigid, which can cause muscle injuries or contractures that cause pain and other discomfort.
Stiffness in the hands
Stiffness in the hands and fingers can also be a consequence of spending a lot of time on the cell phone. Repetitive movements could cause a fairly common condition known as tendonitis, which is nothing more than the inflammation of the tissue that joins the muscle to the bone. Therefore, remember that when you abuse your cell phone, the tendons and nerves in your hands can be affected.
Vision problems
The light emitted by the mobile screen over time It can affect your vision, causing it to become blurry, dry eyes, and even cause temporary myopia.. It is best to keep the screen brightness as low as possible, especially if you are in a dark room or a place with low lighting. In addition, it is also good that you keep a safe distance between your eyes and the cell phone.
Back discomfort due to cell phone use
On the other hand, if you have poor posture when using your cell phone, you can also cause back and neck discomfort. This is because The more you tilt your head to look at your phone, the more weight you place on your spine and shoulders.. And, obviously, this pressure will cause you to have pain or discomfort in your back.
Headaches
Staring at the phone screen for long days too has been associated with headaches. The headache of cervical origin It occurs when our neck remains in the same position for a long time. The pressure builds up and causes headaches and even migraines.
How to reduce cell phone use?
Up to this point we have seen the consequences of excessive phone use. Now, if your goal from now on is to reduce the use of this device, here are some tips to help you achieve it.
Set schedules
First, determine how much time you spend on your phone and set a schedule for it. For example, choose specific times of the day when you want to use it to send messages, check emails or look at social networks. This way, you are likely to spend more time on more important activities without having to postpone them.
Use apps to limit mobile usage time
There are apps that can help you set a limit on the time you spend on your phone. Does it sound contradictory? Not at all. Rather, many of them are designed to remind you with a warning when you have been on your mobile for a long time. In fact, many cell phones incorporate this function from the factory. So in some cases you won't even need to download a third-party app.
Turn off your phone before going to sleep
Set your phone to automatically turn off at bedtime contributes to your rest and tranquility. In fact, one of the most common causes of insomnia is using the phone close to bedtime. So we advise you to program it to turn off at least an hour before you go to bed so that you have a restful sleep.
Keep only important notifications active
To prevent your phone from demanding your attention at every moment, you can keep only important notifications active. For it, Go to the Notifications section in your phone's Settings and deactivate the notifications for the applications you use the least..
Activate airplane mode at meal time
If you usually eat in the company of family and friends, whether at school, work or at home, it is best to put your phone in airplane mode. It is not only a sign of respect, but also helps you improve communication with your loved ones.
Analyze the time you use your cell phone and make a list of the things you can do with that time
There is no better way to eliminate a bad habit than to replace it with a more beneficial one. With this in mind, think about how much time you spend on your cell phone and What activities could you better invest that time in?.
Most cell phones incorporate a function that measures the time you spend on each application. Seeing this data can help you decide if you should detach yourself from your cell phone for a bit. Use that time to do things that you like or benefit, such as resting, playing sports, visiting friends or developing a talent.
Leave WhatsApp groups that are not really important
Yes, WhatsApp groups can clutter your phone and demand your attention and participation. Therefore, if the group is not really significant, The best thing is to get out of there, or at least archive it so as not to be seeing him all the time. Restricting your participation in these WhatsApp groups will give you extra time and greater peace of mind.
Place your phone out of reach
Putting your cell phone out of reach is a good idea during work hours, while you rest, or when spending time with friends and family. This way, you eliminate the temptation to pick up your cell phone and increase your concentration to perform important tasks. Soon, you will see that having your cell phone in your hands is not as necessary as you thought.
Communicate to your loved ones your intention to reduce cell phone use.
Tell your contacts that you want to reduce cell phone use It will avoid misunderstandings and help you achieve your goal. For example, they will understand why you left a WhatsApp group or the reason why you don't respond to messages after a certain time. All of this will help others respect your decisions and even want to help you achieve your goal.