There is no denying that when in the right hands and used mindfully, Smartphones can offer a host of communication benefits. However, growing evidence is suggesting that the negative impact to human health and real-world connectivity is becoming alarming. For those who only use their phones occasionally, to check in with family, read the news, or check the weather, it might be difficult to see what all the fuss is about. But beneath the surface of friends, family and co-workers, an evolving problem may be taking shape. Some individuals who identify as having "smartphone addiction" or "problematic smartphone usage" express hiding their excessive usage, have a compulsion to check for notifications, unlocking or scrolling on the device for no specific or intentional purpose.
In more troubling cases, some users create a "cyber self". An idealised version of their real life identity. Using various apps to make themselves blemish-free, slimmer or significantly altered from their real-life appearance.
At what point does the cyber self become preferred over the real one? Could it become so?
Question? Could you post a raw, unfiltered mundane every day photo to your followers right now? For some, perhaps the answer is no.
This virtual identity "cyber self", may lead to a disconnect between virtual and real-life experiences. It may exacerbate feelings of inadequacy, low self-esteem and social isolation.
Posture and physical health.
Spending hours staring at a screen isn’t just bad for your eyes; it also takes a toll on your posture and physical health. Neck and back pain are increasingly common complaints among frequent smartphone users. Additionally, disrupted sleep patterns caused by late night scrolling or the blue light emitted by screens can lead to fatigue, difficulty concentrating and long-term health complications. In addition, time spend on a smartphone often replaces time that could be spent being active, thus leading to weight gain and health issues associated with a sedentary lifestyle.
Connections
Ironically, the tool designed to connect us often drives us apart. Excessive smartphone use can interfere with face-to-face interactions and the distraction may create emotional distance in relationships. Family dinners interrupted by notifications, conversations overshadowed by texting, and children mimicking their parents' screen habits are just a few examples of how smartphone use impacts relationships.
For children, growing up in a household where smartphones dominate can normalise this behaviour, setting the stage for their own problematic usage patterns later in life.
So what can we do?
Like with any bad habit we often know what we should do, but find it extremely hard to action it. Restrictions, such as deleting apps, may work for some. For others, it may be like going on a diet and often when the app's are reintroduced the behaviour or habit comes back.
To make meaningful and sustainable changes, you have to make an intentional change. This often take time, effort and a support system. But the effort is worth it.
Reclaim your time, attention, and purpose.
Reflect on your usage: Get honest about when and for what purpose you are using your phone and explore what is triggering your use.
Explore your priorities and set boundaries. This may involve telling friends or family that you may not get back to them right away or will be checking app's less frequently.
Reduce the distractions: Disable non-essential alerts or place the phone out of sight.
Re-connect: Spend more time in face to face conversations or doing things that you enjoy, such as reading, puzzles, cooking, exercise and so on.
Seek support. If you find it difficult to manage your smartphone use, consider seeking help from a coach that specialises in behavioural change.
Rachel is a registered and certified Health Coach and behavioural specialist, with a focus on positive behaviour and lifestyle change. She supports individuals who are struggling with problematic smartphone use and who wish to create and sustain more smartphone balance and healthier habits for the future in an increasingly digital world.
You can contact Rachel at info@smartphonebalance.com
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