7 tips for a healthier relationship with your cell phone

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Researcher Paul Levy gives tips on how to reduce the time and role of digital devices in our lives — something he learned from both personal and professional experiences. Keeping your cell phone out of the bedroom helps you get a good night’s sleep GETTY IMAGES How much time do you spend in front of screens every day? A study indicates that a person spends, on average, around seven hours a day on screens connected to the internet. And this number will be even higher if your work basically requires the use of a computer. Most of us use digital devices excessively and spend a lot of time working or being distracted on cell phones, tablets, laptops or even virtual reality glasses. We are accused of being dependent on technology and frequently warned about the risks to our physical and mental health. An important paradox at this point is that we tend to take refuge in the digital world to escape the tensions of the physical world. But we simply end up collecting other types of physical and digital stress along the way. As a parent, I was concerned a few years ago about the effects of my digital life on my work and family. I did some research on my own, changed the way I used devices and even wrote a book about the dangers of what I call “digital hell”. But it is only in recent years that long-term studies have emerged in this regard. These studies together form a significant and growing body of knowledge. With them, it is difficult to ignore that excess technology can cause problems for us, human beings. It is necessary to clarify that digital devices offer significant benefits, such as connection, education and entertainment. The danger appears when excessive use becomes harmful to health. From a personal point of view, eye strain, neck pain, poor quality sleep, stress, repetitive strain injuries of all types and damage to the functioning of the hands are just some of the symptoms I have observed over the years, caused by my use excessive use of screens and devices. And research indicates that I am far from an isolated case. If any of these symptoms describe you (or someone you know) or you simply feel like you spend too much of your life in front of a screen, perhaps my advice on how to regain control of technology might be helpful. 1. Get into the habit of consciously moving away from digital devices Keep devices out of your sight and put them away when you are not using them, especially at night. Buy an alarm clock (so you don’t use your cell phone’s alarm) and remove devices from your room. You’ll sleep better without scrolling late at night. Abandon the habit of watching TV with your cell phone by your side. Focus on just one task at a time, without being distracted by yet another screen. Using analog clocks avoids having to pick up your cell phone to set the alarm GETTY IMAGES 2. Set time limits in front of screens Too much time in front of screens can cause headaches. Use technology consciously and employ functions such as voice notes, which allow you to stay up to date with your communications without looking at the screen for a long time. 3. Prevent digital distractions Constant interruptions can cause physical and mental stress. Turn off alerts and notifications when you want to fully focus on a task. And keep your cell phone off the table. Research indicates that keeping your cell phone nearby, even if it is not ringing or vibrating (and even when the device is turned off), can harm its performance. 4. Schedule appropriate time away from the digital environment Digital overload causes depression and anxiety. Therefore, it is important to leave the digital world for a while. Walk in nature, read a book, go cycling – any activity that takes you away from your screens temporarily. How long can you stay reading a book without looking at your phone? GETTY IMAGES 5. Make screens easier to see Excessive use of screens can strain your eyes and harm your vision. Don’t focus on tiny screens to do your work when it can be done better on a computer with a larger screen. Reduce blue light from devices and use any other accessibility features that may be useful. Start by controlling the screen brightness and be careful that the volume doesn’t rupture your eardrums. 6. Take control of the chaos of information overload Organize your phone, computer and tablet so you can use them more efficiently. And some apps really help you take control of your life and work more calmly and efficiently. Time tracking apps measure how much time you spend (waste) looking at a screen – prepare to be horrified! We take back control of our digital devices when we become more proactive in their use. 7. Sit properly during your digital activities Relaxing your posture when using your cell phone or slouching in front of your laptop will hurt your neck and back. Sit upright, stretch regularly and exercise frequently – without your cell phone. Own Your Digital Life These seven guidelines should help you regain a sense of control over your digital life. For me, it’s all about sleeping and waking up better by leaving my phone downstairs. It’s a matter of planning the time dedicated to the digital environment and specific moments when the cell phone has no place in what I’m doing. And it is also a matter of taking advantage of these miracles of technology in a more satisfactory way and using them more consciously. I like to think of myself as the owner of my digital life – and not as another victim of technology. * Paul Levy is a professor and researcher of innovation and digital leadership at the University of Brighton, in the United Kingdom. This article was originally published on the academic news website The Conversation and is republished under a Creative Commons license. Read the original English version here. READ ALSO: ‘Old’ iPhone: which version is still worth buying? 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