The world often presents challenges, which can feel exacerbated by the constant presence of smartphones. These compact devices, with their enticing design, invite continuous engagement, making it difficult for individuals to disconnect, even during sleep.
In the midst of such challenges, it may become evident that a more balanced and attentive state could be achieved by reducing the frequency of checking phones for distressing content. Studies suggest that frequent exposure to extreme and engaging social media content, interspersed with alarming news headlines, can negatively impact mental well-being.
Doomscrolling, like any habit, can be challenging to break, but it is not insurmountable. There are strategies available to help individuals overcome this behavior.
Acknowledge the Influence of Technology
It is important to recognize that the root of the issue lies not within individuals but within the pervasive influence of technology companies, who aim to capture consumer attention. Whether using an Apple Watch during workouts or navigating Spotify’s myriad recommendations, these interactions illustrate how consumer tech draws users in. Even seemingly innocuous apps like Snapchat include ads and notifications that contribute to distraction. Though no individual believes that tech company leaders intentionally disrupt personal lives, the business model thrives on user engagement, making habits difficult to alter.
Implement Screen Time Limits
For years, Apple’s Screen Time feature was available on iPhones, but many were hesitant to use it, unsure of the insights it might reveal. Recognizing the reality of app usage can empower users to reclaim their time.
To set screen time limits on iOS:
- Open the Settings app.
- Navigate to Screen Time, identifiable by an hourglass icon.
- Review daily average screen time and set personal limits to reduce usage.
- Explore features such as Downtime, which restricts app access during certain hours, and App Limits, which controls usage duration for specific apps or categories.
While Apple’s Screen Time tools are helpful, they can be easily bypassed. Therefore, some individuals opt for third-party apps that offer enhanced functionality.
Third-Party Apps for Limiting Screen Time
Several apps are designed to assist users in managing their screen time more effectively:
- ScreenZen: Available on iOS and Android, it prompts users with pop-ups before app usage to encourage mindfulness.
- Opal: Offers customizable screen time features focusing on productivity across platforms.
- Roots: Concentrates on the quality of screen time, featuring a “Monk Mode” for inflexible app limits.
- Touch Grass: Requires users to photograph grass outdoors to access certain apps, promoting time spent outside.
Physical devices also exist to aid in reducing screen time.
Alternative Activities on Mobile Devices
When screen time limits prevent social media access, there are other productive activities to consider while using phones:
- Reading Books: Apps like iBooks and Kindle facilitate digital reading, and the Libby app offers access to library e-books and audiobooks.
- Playing Games: Engaging in quick daily games, such as those by The New York Times or even LinkedIn, can provide entertainment without the anxiety of social media.
By utilizing these strategies and tools, individuals can foster healthier relationships with their devices and reduce the frequency of doomscrolling.
