The new year typically represents a new beginning, with many setting new goals and intentions for better. But sometimes the path can be rocky and stressful. This week here at Blk and Fit is Stress Less Week. We encourage you to examine the stress you experience in life and focus on the opposite. Do less. Stress less. Take time to just BE.
Why You Should Use Your Phone Less
In today’s hyper-connected world, our phones have become essential tools for work, communication, and entertainment. However, excessive phone use can take a serious toll on both mental and physical health.
One of the most significant mental health consequences is the rise in anxiety and stress. The constant notifications, social media comparisons, and pressure to respond immediately can leave us feeling overwhelmed. Research has also linked prolonged screen time to increased rates of depression and sleep disorders, as blue light exposure from screens disrupts the body’s natural sleep-wake cycle.
On the physical side, “text neck” and poor posture caused by high phone use can lead to chronic neck, shoulder, and back pain. Additionally, repetitive strain injuries, such as “smartphone thumb,” are becoming increasingly common. Eye strain, headaches, and fatigue are other physical consequences of staring at small screens for long periods.
Phone-Free February
This month has been marked Phone-Free February, the perfect time to cut back on screen time and stress and make time for more release of tension, both physically and mentally, and more rest.
Here are 16 tips for reducing the amount of time on your device.
- Check your current daily screen time using your phone’s settings. Take note of the most time-consuming apps.
- Introduce a 30-minute screen-free morning routine (reading, journaling, or stretching).
- Set a daily screen time limit of 2 hours. Set a timer to keep time of usage, perhaps for 30 minutes at a time.
- Identify and delete any non-essential apps that are significant time-wasters (e.g., games or social media).
- Turn off non-urgent notifications to reduce distractions.
- Make your dining room or bedroom “no-phone zones.”
- Replace screen time with healthier activities like reading, exercising, journaling or meditating.
- Keep your phone out of reach while eating meals.
- Set your phone to grayscale mode for part of the day to make it less visually engaging.
- Charge your phone outside the bedroom to avoid late-night scrolling.
- Start using analog alternatives (like a physical calendar or notebook) for tasks.
- Introduce a “digital curfew” by turning off your phone 1 hour before bed.
- Try to go screen free for one day during each week. This will help reset the neurochemicals in the brain, allowing it to rest.
- Practice mindful use by setting a specific intention each time you unlock your phone.
- Reflect on how your reduced phone usage has impacted your daily life.
- Celebrate your achievement and commit to mindful phone use moving forward!
