Stop the scroll and put your phone down
Have you ever picked up your phone for a quick scroll, only to realise an hour has vanished into the digital abyss? It starts innocently enough - a quick check of emails, a peek at Instagram, and suddenly you’re watching a video on how to train your pet rabbit (you don’t even own a rabbit). Sound familiar? You’re not alone.
Phones have become an essential part of our lives, but they’ve also become an endless source of distraction and stress. The good news? You can take back control. This blog is your guide to understanding why our phones have such a hold on us, the toll it’s taking, and how to set boundaries that feel good, not restrictive. If you want to dive deeper, check out our WorkWell podcast episode, Put Your Damn Phone Down! for more insights and tips.
Why we can’t put our phones down
Here’s a not-so-fun fact: your phone is designed to keep you hooked. Every notification, like, and scroll taps into your brain’s reward system, flooding it with dopamine - the feel-good chemical that keeps you coming back for more. It’s not your lack of willpower; it’s tech companies leveraging neuroscience to grab your attention.
Personally, I’ve had moments where I’ve just gone to check the weather app and 15 minutes later found myself deep in a debate on TikTok about whether pineapple belongs on pizza (for the record, it absolutely doesn't!). The pull is real.
Here’s how it works:
Dopamine hits: Each notification gives your brain a tiny reward.
Endless feeds: Infinite scrolls and autoplay features make it hard to stop.
Social validation: Likes and comments trigger feelings of acceptance and connection, even if they’re superficial.
It’s clever. It’s effective. And it’s exhausting.
The cost of constant connection
While our phones keep us entertained and informed, the hidden costs can’t be ignored:
Poor sleep: Blue light from screens suppresses melatonin, making it harder to fall asleep and stay asleep.
Increased stress: Constant notifications and the pressure to respond immediately keep cortisol levels high.
Weakened relationships: Being physically present but mentally elsewhere erodes trust and connection.
Lost time: The average person in the UK spends 4.8 hours a day on their phone. Imagine what else you could do with that time - learn a new skill, reconnect with friends, or simply rest.
How to set technology boundaries that work
Reclaiming your time and attention doesn’t mean throwing your phone in the bin (tempting as that might be). It’s about creating intentional boundaries that align with your life and values. Here’s how:
Start with awareness: Use apps like Screen Time (iPhone) or Digital Wellbeing (Android) to track how much time you’re spending on your phone and which apps are taking up the most.
Create phone-free zones: Designate areas in your home where phones aren’t allowed, like the bedroom or dining table.
Schedule screen-free times: Commit to phone-free mornings or evenings to start and end your day with intention.
Turn off non-essential notifications: Do you really need to know every time someone likes your post? Probably not. Go ahead and switch those noisy notifications off.
Make it less appealing: Switch your phone to grayscale or move distracting apps off your home screen to reduce temptation.
Replace scrolling with something you love: Whether it’s reading, cooking, or taking a walk, find activities that genuinely recharge you without the need for a phone.
Managing tech at work
Remote and hybrid work has blurred the lines between personal and professional tech use, making boundaries even more crucial. Here are a few tips to keep your devices from running your workday:
Set work hours: Turn off work notifications outside of these times to maintain a work-life boundary.
Batch responding to notifications: Check emails and messages at scheduled intervals rather than responding instantly.
Use focus modes: Most phones and messaging platforms allow you to customise settings for work hours, silencing non-urgent notifications.
Your phone is a tool, not your master
We often talk about the downside of phones, but let’s not forget their benefits. They connect us, inform us, and even entertain us. The goal isn’t to demonise your device but to make it work for you rather than against you.
This week, try a small experiment: designate one hour a day as phone-free time. Notice how it feels and what you do with that reclaimed time. You might be surprised by the clarity, creativity, and calm it brings.
Remember: your life is happening right now, in the moments between the scrolls. Put your phone down and be there for it. You’ll thank yourself later.
For those who want to explore this topic further, here are some recommended reads:
Digital Minimalism by Cal Newport: A practical guide to reclaiming your attention and living with intention in a connected world.
How to Break Up with Your Phone by Catherine Price: A step-by-step plan to help you take control of your phone use without feeling deprived.
Dopamine Nation by Dr. Anna Lembke: A fascinating look at how our brains respond to pleasure and pain, and how understanding this balance can help us regain control in a dopamine-driven world.
Let’s work well, together.
