It’s 6:30 AM and you hear the alarm. Your heart is already racing out of your chest. You immediately reach for your phone and check your messages. And Instagram. How many new followers did you get? What are you going to post today? Or maybe, you already woke up an hour ago so you can prepare that picture-perfect porridge for your Insta Story. Sounds familiar?

Then you are also familiar with the sad truth. That these clutches of digital compulsion don’t give you a good start of the day. When you start the day by drowning your brain with information (let it be an email thread or your Instagram Feed), you do not notice what it's like to be actually awake for the day. You forget to say good morning to yourself.

Be in charge of your habits

Some people argue that smartphones are ‘the cigarettes of our era’, in a sense that they are the kind of addiction we intuitively know is unhealthy, but still continue to use, because that is the general norm we perceive around us. According to a recent report by Emarketer, an average US adult will spend more time on mobile devices in 2019 than on TV, that is, nearly 4 hours. It’s a scary number, and if I want to be honest with you guys, my metrics would probably hit the fence even more.

Now see: if we look at our smartphone and the constant stimulation we get from it as an addiction, at least we know that addictions can be cured. Some call it digital detox and go really radical about it. I wouldn't. Let’s just imagine how you can spend a day with fewer digital distractions. From the moment you wake up until the time you go to bed, try these easy tips and be in charge of your smartphone usage, instead of your social media apps controlling you.

Morning glory

Our brain should take some time to switch from sleeping to active mode. Instead of your phone alarm, switch to an old-fashioned alarm clock, so you don’t need to reach for your phone first thing in the morning. When you wake up, imagine that your mind is like a clear blue sky without clouds, and give yourself some offline time to feel the morning you woke up to.

Check in with yourself. How do you actually feel? What are your goals for that specific day? Is it an important day, when you need to give the best version of yourself? Is it a day when you have a fully packed calendar and perhaps you’d need to achieve a little more than what is realistic?

Whatever the case is, use your brain capacity wisely. Listen to your favorite album on Spotify, do a morning yoga session, make breakfast for your partner. Focus on yourself, your surroundings, your feelings. The notifications, the likes, the to-do items will wait for you at your desk anyway.

During the day

Do you know the feeling when you are texting someone, and if he/she don’t text you right back you then you start to come up with things like, ‘Is he mad at me?’ This is just your mind playing tricks with you. Your brain needs constant stimulation and dopamine-releasing hits, and that prevents you from being focused and productive. If people don’t reply to you for hours during the day on social media, that is fine. Maybe they are just busy and focusing on something else. And you should be, too.

They say that the average attention span (that is, the amount of concentrated time a person can spend on a task without becoming distracted) is down from 12 seconds in the year 2000 to 8 seconds now. That is less than the nine-second attention span of an average goldfish. However, most psychologists agree that the ability to focus and sustain attention on a task is key for performing well at work. And well, you don’t even need to be psychologist to confirm that.

Deleting social media apps from your phone (maybe one at a time) can be a solid start. If you feel that is too radical, go for a reality check first, and try apps like Checky or AntiSocial, or the new activity dashboard on Facebook or Instagram. They will give you the harsh facts when it comes to just how addicted to your phone you really are. With Facebook and IG’s built-in dashboards, you are able to set limits on how much time you’re spending on Instagram or Facebook. Plus, you can set up a feature called Daily Reminder to alert you to when you’ve hit that limit.

Finishing off at night

Getting home after a long day, you need to slow down little by little and make your mind quiet. It is a time for reflection and socializing with the people around you. If you are a parent, apps like OurPact allows you to limit screen time for your children so you can spend more quality time together.

Finally, when it comes to sleeping, a bluelight filter is a real game-changer for a better and deeper sleep. Apps like NightOwl, or Apple’s built-in Night Shift option schedule phones to emit less blue light, which can cause people to stay awake.   

What are your ideas when it comes to healthy smartphone usage? Let me know in the comments!