More free. Lighter. Happier. This is how those who made the decision to be less aware of the cell phone and other technological devices feel to recover their time and be more present here and now. This is what Maia Kusnetzoff, 22, experienced, who by her profession as a photographer, spent much of her day immersed in social networks.
“There are times that Instagram handles us, more than we do to him. At one point I realized that it generated a lot of social anxiety and dependence,” confesses this young woman who decided to remove the application from her phone for a while and today enjoys of the well-being that this generated. “Now I have Instagram again but it was my habit of entering so often and being aware of who is following me, who sent me a message, who likes me,” says this girl who also deactivated notifications of her likes cell phone and ensures that this currently allows you to “not be expectant all the time of something”.
She is no exception. It is estimated that 80% of people around the world have a smartphone, and the average use is five hours per day, checking it 110 times a day. And, on average, 40% admit that it is hard to get away from technology.
According to Laura Jurkowski, psychologist and director of
Technology Addiction Treatment Center (RECONNECT), excessive use occurs when “people stop using other tools or strategies outside the technological world and in certain situations in which we do not have the possibility to connect, we feel insecure or anxiety”.
Today, in a permanently connected world where screens occupy more and more space in our lives, the challenge of unplugging technology becomes difficult and requires our effort. How to maintain a balanced relationship with technology that allows us to enjoy its advantages instead of suffering from them? So that you can achieve it, we bring you tips and practical tips that will help you to regain ownership of your time and optimize the use of technological devices, from leaving the cell phone charging outside the room where you sleep to disable notifications.
Tips and practical tips
Tips and practical tips
- The first step consists of
become aware For that it is important that you ask yourself, how much time a day do I spend in front of the cell phone screen? What do I do during that time: something useful or not? To help you, Google's Android and Apple's iOS, recently integrated tools that inform you about the time you spend on various apps and how often you use your cell phone. In addition, they allow you to set limits, making, for example, that your cell phone does not let you use certain Apps, such as Facebook or Instagram, more than an hour a day.
- Search screen-free activities that allow you to unplug from technology, such as: play sports or read a book.
- Respect rest schedules. Do not use the screens before going to sleep. “Looking at the cell phone or other devices before going to bed leaves us charged. We must help the brain to disconnect and generate situations that allow us to relax and rest properly,” says Claudio Waisburg, head of the Department of Infant Neurology at INECO and the Institute of Neurosciences of the Favaloro Foundation. In turn, it is important
have a good place to leave the cell phone charging while you sleep; Some studies indicate that people feel better if they are not in the same room where they leave charging their cell phone.
- If you do not dare to leave the cell phone outside the room when you sleep, you can choose
remove blue light.Apple products, for example, have the Night Shift option, which changes the screen colors. You can program it to activate itself every day at a certain time when dawn or nightfall. Some versions of Android have a similar tool, but if yours is not one of them you can download an application like F.lux or Blue Light Filter from Leap Fitness Group.
Take the color to the screen and activate the grayscale to make it less attractive. This helps many people check the phone less.
- Think consciously for a second before interacting with the cell phone. To help you, you can choose
a picture or phrase as a wallpaper that reminds you. For example: “Every place is here and every moment is now.” As well
It is key that you put the cell phone away from your sight It is proven that this can improve your concentration, your ability to retain information and reduce stress.
- I got an additional basic cell phone, of those old and with less options for the moments where you want to unplug the technology but be available in case of any emergency. This does not mean that you give up your smartphone, but that you have a second cell phone that you can use when you want to disconnect, but not quite.
- Talk to your family to propose guidelines for healthy and balanced use with technology, such as dinner without screens. In your house you can create free Internet places or schedules to unplug the technology.
- Avoid multitasking. “The brain loses energy doing several tasks at the same time and the effectiveness is lower, because multitasking disperses,” says Claudio Waisburg of INECO. Therefore, in the workplace, I reduced the number of windows you open, prioritizing those that help you do one task at a time. On the other hand, remember that using your cell phone while driving can cause an accident and cost you or others your life. And, keep in mind something fundamental: when you have a conversation with someone, give your full attention, this improves the quality of your relationships. We perceive each other better when we are fully present; If we are constantly looking at the cell phone, the other person will think that it is not important to us.
- Optimize the use of applications, for this you can:
Locate the most important tools icons (such as Calendar, Waze or Google maps) on the home screen of your cell phone, and leave the other Apps on the secondary screens, so you don't tempt to open the ones that consume your time the most every time you unlock the cell phone.
-Another option is
use the search bar when you want to use an application, instead of using the shortcut. “Typing requires enough effort to pause and ask yourself: 'Do I really want to do this?”
Disable or reduce notifications that reach your cell phone, many times they grab our attention unnecessarily. You can also configure them so that you only receive them if they come from people (such as messages or comments) but not from groups, company pages, etc.
To know more:
Center for human technology