5 signs you should spend less time on your phone (plus 3 apps to help)

Today, we are all time poor, thanks to our fast-paced world. Add the intrusion of technology like television, computers, and phones, and distractions abound, keeping us from being present and engaged. Awareness and noticing patterns in your relationships with online devices is important, especially regarding how your life and people are affected. Here are signs you may need to spend less time on your phone.

Unless it’s an emergency, scrolling through your phone when you are with friends or family is rude and disrespectful – not cool. It’s a big deal because it’s telling those around you that their real-life presence is not valued, possibly leaving them feeling neglected and upset.

Sign 2: Comparing your online profiles and activity with others

Remember that most people on your favourite social media platforms present filtered versions of themselves, as do you. So, be careful not to compare yourself to those you follow. You are your own person, after all.

Related article: How does social media affect your mental health?

Sign 3: Your phone is always with you

With mobile devices being so powerful, there is very little they can’t do beyond the original intention of their invention. Everything on your laptop is also crammed into the palm of your hand, which can be as helpful as it is unhealthy. As you do, when you get up and leave your desktop computer to make a cup of tea and clear your head, set boundaries for yourself that don’t always include your phone.

Sign 4: Your mood is dictated by your mobile

The more often your phone pings, announcing the arrival of an email, a WhatsApp or Instagram update, the more fulfilled you feel. That’s not a great sign, if only because you should not allow yourself to be defined by the amount of virtual traffic to your phone.

Sign 5: Being away from your phones leaves you feeling anxious

If you fear being away from your phone and unable to communicate without it, pay attention. This is a sign of what researchers in the US call “nomophobia”. It means that the idea of being phone-free leaves you feeling disconnected and anxious, and that’s not good for you or your health and general wellbeing.

Related article: 101 on teens & their screens

Now that you know what to look for and where your triggers sit, you can address each and replace harmful or time-draining activities with positive and productive ones. Here are three app options to help you navigate your way back to balance and reclaim your independence.

• If you lack self-discipline and the urge to scroll, why not try the Freedom app that automatically blocks users from visiting “distracting” apps and websites, such as social media and video games?

• Flora is a free productivity app that limits your phone time, clears to-do lists, and helps build positive, life-changing habits.

• To limit your little one’s screen time, check out the Space app. Built by parents for families, this app and website help you identify and respond to online distractions and keep your phone-life balance safe and healthy.

Related articles: 7 ways to disconnect from work and why it’s important