My Smartphone Needs a Nap
Updated October 3, 2020
My smartphone and I need to go to counseling or maybe rehab. I have come to realize that over the last six months, she has changed from a slightly unhealthy BFF into a truly toxic, manipulative enabler who won’t let go of my hand. TMI? Is it me? Is it her?
I’ve some more really troubling intel about our smartphone addictions. Covid isn’t helping:
Our screen time has increased during the coronavirus pandemic by 50-75%.
We are now spending between 4-5 hours on our smartphones each day. (This isn’t all digital devices, just phones.)
40% of us look at our smartphones in the bathroom.*
Doomscrolling is a thing — compulsive, never-ending, bad-news smartphone scrolling.
People are developing bone spurs at the back of their skulls from hunching over their phones.
*This stat is pre-Covid. I can only imagine what they are now!
There are multiple reasons why many of us are addicted to our smartphones from FOMO (fear of missing out), to doomscrolling, to our misguided belief that multitasking increases productivity.
Thankfully, there’s good news. There are many Art + Well ways to recover a positive relationship with your smartphone — and with yourself. First, here’s what we’re up against.
Stop Scrolling! Bad News is Bad News
From the time we wake up, to lunch breaks, to bedtime, many of us scroll through the day’s doom-and-gloom news on our screens, and keep scrolling… and scrolling. It’s become so common it’s become a verb, “to doomscroll.”
Doomscrolling is bad news (literally and figuratively). It is wreaking havoc on our mental and physical well-being. Many of us are feeling increased anxiety, depression, and anger from the news itself and from our reinforcement through doomscrolling.
Multitasking and Our Misplaced Priorities
Our addiction to our devices goes hand in hand with our propensity to multitask. From dangerous texting while driving to smartphone use in the bathroom (see above), we are a culture of multitaskers.
“Research suggests the more we attempt to multitask, the more we are training ourselves not to focus,” says Jen Martin of Espresso Science. “We are effectively teaching ourselves that something unknown – an unread email or the next notification – is always more worthy of our attention than whatever task we are meant to be working on.”
And it gets worse. Multitasking increases the stress hormone cortisol, lowers creativity, and impairs our ability to think clearly.
Creativity and Mindfulness to the Rescue!
Mindfulness is the onramp to habit change. We can’t change a habit until we notice the behavior, as well as the thoughts and feelings that trigger it.
The next step is to replace the bad habit with one that is satisfying. So when you notice yourself doomscrolling or smartphone multi-tasking give one of these new habits a whirl!
Take a PAUSE
The PAUSE: Daily Mindfulness app is a great digital art and mindfulness tool to combat our smartphone addiction while also releasing stress and increasing focus. Based on ancient principles of Tai Chi and mindfulness practice, PAUSE brings the act of focused attention to your mobile device. By slowly and continuously moving the fingertip across the screen, the body’s ‘rest and digest’ response is triggered, quickly helping us regain focus and release stress within minutes.
Get Nightly Reminders
Follow Karen Ho, “the Doomscrolling Reminder Lady” @karenkho on Twitter to receive her nightly tips and strategies (11pm-1am) to get off your phone.
Smile (It works!)
Smiling sends a signal to your brain to feel happier. Doodling smiley faces tends to have a similar effect. I’ve created a DoodleTATE called “the Smiley - Face Breath Meditation” that takes about 2 minutes, requires no materials and produces calm!
Put Your Smartphone Down for a Nap
Clarification: This does not mean taking a nap with your smartphone. (The statistics on sleeping with your smartphone are frightening.)
Do you hyperventilate when you contemplate not checking your smartphone for an hour? Consider your smartphone’s point of view. Chances are s/he’s been on 24/7. Your smartphone needs a rest.
Move over Ken, my 1972 Barbie bunk bed has a new napper.
The DIY Smartphone Nap Nook
A DIY smartphone nap nook is a win-win for you and your device. A separate, distinct resting place playfully empowers you to make choices about your smartphone use. And if you DIY a soothing spot, you creatively reinforce the importance of rest and relaxation.
I’ve put together some DIY “Smartphone Nap Nook” ideas:
Put your phone on “Do Not Disturb” mode (duh)
Tuck her into a zipper compartment of your bag, and zip it up
Make a little Smart Phone “bed” with a small box and a washcloth or napkin
Repurpose a Barbie doll bed (see above)
Buy one on Etsy for $15 that puts your phone in a cute pouch while recharging
Want more ideas?
Here’s a New York Times article full of great suggestions to stop doomscrolling during the pandemic..
Check out this HuffPost article with great ideas for reducing your screen time.