{"id":1135,"date":"2023-04-13T04:15:55","date_gmt":"2023-04-13T04:15:55","guid":{"rendered":"https:\/\/wellbeings.nz\/?p=1135"},"modified":"2023-05-05T04:17:55","modified_gmt":"2023-05-05T04:17:55","slug":"how-to-break-up-with-your-phone-and-reclaim-60-days-of-your-life-per-year","status":"publish","type":"post","link":"https:\/\/wellbeings.nz\/how-to-break-up-with-your-phone-and-reclaim-60-days-of-your-life-per-year\/","title":{"rendered":"How to break up with your phone and reclaim 60 days of your life per year"},"content":{"rendered":"\n<h3 class=\"wp-block-heading\">The moment Catherine Price realised her relationship with her phone was \u201ctoxic\u201d \u2013 despite it being \u201cnormal\u201d \u2013 was shortly after she had a newborn baby.<\/h3>\n\n\n\n<p>The American science journalist, founder of Screen\/Life Balance and New York Times bestselling author of How to Break Up With Your Phone realised her daughter was looking up at her, and she was looking at her feed.<\/p>\n\n\n\n<p>\u201cI saw that moment as it would appear to someone on the outside. It\u2019s not how I wanted to be interacting with my daughter, or modelling for her,\u201d Price said.<\/p>\n\n\n\n<p>In the third instalment of Dominic Bowden\u2019s <a href=\"https:\/\/open.spotify.com\/episode\/7GY3IKzp981IG7M1mwZeWx?si=pw5ARl-nR3603_Px-LMY0w\">WellBeings podcast<\/a>, she explained how phones are hijacking our dopamine, our attention-spans, and our time for the things that bring us joy \u2013 and how to fight back.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n <div class=\"youtube-embed\" data-video_id=\"w-cZixc8Rnw\"><iframe loading=\"lazy\" title=\"What we are giving up by spending our life on our phone?\" width=\"696\" height=\"392\" data-src=\"https:\/\/www.youtube.com\/embed\/w-cZixc8Rnw?feature=oembed&#038;enablejsapi=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe><\/div>\n<\/div><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<p>\u201cI think everyone can relate to the question: Who is in control, you or the phone?\u201d podcast host Bowden said.<\/p>\n\n\n\n<p>Before the pandemic, the average person was spending four hours a day on their phones (not accounting for any other type of screen), said Price. That\u2019s 60 full 24-hour days a year, or about a quarter of your waking life.<\/p>\n\n\n\n<p>Ask yourself: Is that intentional?<\/p>\n\n\n\n<p>A number of factors fuel our addition to our phones, Price said, so don\u2019t blame yourself for losing this battle. Essentially, you\u2019re fighting your own biochemistry.<\/p>\n\n\n\n<p>Firstly, you\u2019re up against app developers who engineer their products to hold attention, because that\u2019s how they make money.<\/p>\n\n\n\n<p>\u201cThe more time you spend on Facebook, or the apps it owns like WhatsApp or Instagram, the more time it has to show you ads, and gather data on you, so it can show you more targeted ads in future.<\/p>\n\n\n\n<p>\u201cEvery minute you spend online is a minute you spend making money for someone else,\u201d Price said.<\/p>\n\n\n\n<p>Number two: We keep phones in our pockets. Any addiction specialist will tell you ease of access is a big hurdle, Price said.<\/p>\n\n\n\n<p>An alcoholic shouldn\u2019t keep beer in the fridge. Someone quitting smoking shouldn\u2019t keep a pack nearby. But we keep phones at an arm\u2019s length, and a lot of time, scrolling is so habitual that we don\u2019t even realise we\u2019re doing it.<\/p>\n\n\n\n<p>Price recommends putting a rubber band around your phone. That causes you to pause when you reach for it, and to notice you\u2019ve picked it up.<\/p>\n\n\n\n<p>\u201cThe next step is to investigate why you picked up your phone. Did you have a purpose? To check your email? To check the news? To call someone?\u201d<\/p>\n\n\n\n<p>Chances are there was an emotional cue, Price said. Maybe you were feeling anxious and wanted soothing; bored and wanted a distraction; or lonely and wanted connection.<\/p>\n\n\n\n<p>Then ask yourself: What else could I do? That could be talking to a friend or coworker nearby, or meditating, stretching, or reading.<\/p>\n\n\n\n<p>\u201cIf the answer is you just want to be on your phone, that\u2019s fine. Just be intentional,\u201d Price said.<\/p>\n\n\n\n<p>Developers bake dopamine triggers into design so that when someone looks at their phone, they hardwire their brain to look again and again.<\/p>\n\n\n\n<p>\u201cOn our phone, unpredictable rewards are social affirmation in the form of a like or comments. Or the receipt of new information,\u201d Price said.<\/p>\n\n\n\n<p>Price doesn\u2019t think people should ditch their screens completely.<\/p>\n\n\n\n<p>\u201cScreens are enjoyable, useful, and necessary \u2013 especially in a Covid-19 world. But most people would admit they don\u2019t feel great about how much time they spend on them,\u201d she said.<\/p>\n\n\n\n<p>Don&#8217;t worry, though, there are some practical ways to reduce screen time.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Get a real alarm clock<\/strong><\/h3>\n\n\n\n<p>Most of us sleep with our phones next to our beds, and use them as alarm clocks. That means you have to touch your phone first thing in the morning, before you do anything else.<\/p>\n\n\n\n<p>Using phones before bed also seriously screws with good sleep, because you\u2019re looking at blue light and stimulating content right before you try to rest.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Set physical boundaries<\/strong><\/h3>\n\n\n\n<p>Price charges her phone in a closet. So if she wants to check it after the end of the day, she can, but she has to get up. Creating distance between you and the phone means you\u2019re less likely to doom scroll on the couch, with TV, or a social occasion going on in the background.<\/p>\n\n\n\n<p>You can also designate places like the dinner table as \u2018no phone zones\u2019.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Reduce dopamine triggers &amp; ease of access<\/strong><\/h3>\n\n\n\n<p>\u201cGet anything you could lose yourself in off your home screen.\u201d<\/p>\n\n\n\n<p>Yes, that means TikTok. Price doesn\u2019t have email, news apps, or social media on her phone at all.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Try a digital Sabbath<\/strong><\/h3>\n\n\n\n<p>Pick one day each week when you don\u2019t use technology. Friday to Saturday is a good option.<\/p>\n\n\n\n<p>\u201cIf that freaks you out, that indicates how much you need it.\u201d<\/p>\n\n\n\n<p>\u201cYou\u2019ll feel very twitchy and anxious the first night. But then you\u2019ll be astonished by how time seems to slow down.\u201d<\/p>\n\n\n\n<p><a href=\"https:\/\/open.spotify.com\/show\/1ry9YQZPOPMcEgteDMtAc7?si=598ad5bd4cd847ea\"><em>Listen and subscribe to Dominic Bowden\u2019s WellBeings podcast.<\/em><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The moment Catherine Price realised her relationship with her phone was \u201ctoxic\u201d \u2013 despite it being \u201cnormal\u201d \u2013 was shortly after she had a newborn baby. The American science journalist, founder of Screen\/Life Balance and New York Times bestselling author of How to Break Up With Your Phone realised her daughter was looking up at [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":1211,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[2,40,47],"tags":[],"aioseo_notices":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to break up with your phone and reclaim 60 days of your life per year - wellbeings.nz<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/wellbeings.nz\/how-to-break-up-with-your-phone-and-reclaim-60-days-of-your-life-per-year\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to break up with your phone and reclaim 60 days of your life per year - wellbeings.nz\" \/>\n<meta property=\"og:description\" content=\"The moment Catherine Price realised her relationship with her phone was \u201ctoxic\u201d \u2013 despite it being \u201cnormal\u201d \u2013 was shortly after she had a newborn baby. 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