![\"\"](\"https:\/\/bemorewithless.com\/wp-content\/uploads\/2023\/11\/get-off-your-phone-1.jpg\")
<\/p>\r\n<\/p>\r\n
Note: This article on how to get off your phone and into your life is written by contributing writer, Tammy Strobel.\u00a0<\/em><\/p>\r\n\r\n\r\n\r\n Do you ever feel like you are spending too much time on your phone? Recently, I slipped into an unhealthy habit\u2014doom scrolling the news on my phone. Overall, I\u2019m mindful of how much time I spend online<\/a>, the type of content I consume, and I take frequent digital breaks. However, I’m not perfect. Sometimes I fall back into old patterns (like doom scrolling). Doom scrolling isn\u2019t helpful because it increases my anxiety. I don\u2019t need to scroll through the news constantly to stay informed. Also, spending less time on my phone allows me to take action. If I’m not on my phone, I can contribute to my community through creative projects, volunteering, or through \u201cmicro-acts<\/a>\u201d of kindness.<\/p>\r\n\r\n\r\n\r\n\r\n\r\n Dr. Sahib Khalsa a neuroscientist and psychiatrist at the Laureate Institute for Brain Research explained in a recent interview<\/a> that \u201ctechnology can distract us from noticing important signals from the brain \u2014 and it can also be the source of our distress. We can scroll for hours, not paying attention to how tired we are, or how unhappy scrolling makes us feel.\u201d Dr. Khalsa\u2019s explanation resonated with me. When I find myself doom scrolling, I don\u2019t always notice my distress. I forget to pay attention to my body, my feelings, and neglect my real life.<\/p>\r\n\r\n\r\n\r\n\r\n\r\n When I am spending too much time on my phone, as soon as I notice, I revisit these simple tips that enable me to get off my phone and into my life. Sometimes just one of them will remind me what’s important and make it easier to trade my screen time for more being in my life<\/em> time. I hope the tips below benefit you, too!<\/p>\r\n\r\n\r\n\r\n Setting specific time limits is my favorite way to decrease my phone usage. Here are a few examples of how I use time limits in my daily life:<\/p>\r\n\r\n\r\n\r\n Creating phone free zones in my home has helped me get back into my life. Some of the zones include my bedroom, dining room table, and when I engage in face-to-face conversations with my husband or guests. Also, I\u2019ve been experimenting with leaving my phone at home when I take long walks or bike rides. Time in nature without a phone is a wonderful way to practice noticing my surroundings and becoming more comfortable with silence. It\u2019s also helped me realize that I don\u2019t have to take photos of everything.<\/p>\r\n\r\n\r\n\r\n\r\n\r\n Manoush Zomorodi, a journalist with NPR, recently hosted a series<\/a> about the impact technology has on our bodies and minds, and how movement helps us feel better. Listening to the series gave me so many good ideas!\u00a0For example, after 30 minutes of working on my computer (or phone), I get up and move for 5 minutes. When I take a movement break, I go for a short walk, stretch, or do squats. My mini movement breaks have left me feeling energized and productive!\u00a0<\/p>\r\n\r\n\r\n\r\n\r\n\r\n Over five years ago, I disabled non-essential notifications on my phone. This action might seem like a given, but it took me a few years to incorporate the idea into my routine. It’s helped me reduce the urge to check my phone constantly. Today, the only notifications I receive are texts messages and phone calls.\u00a0<\/p>\r\n\r\n\r\n\r\n There are many productivity apps that can help you track your phone usage, limit interruptions, and more. If an app helps you decrease your phone usage, use them. I\u2019m a fan of a very simple app, and that\u2019s turning off my phone. The world won\u2019t end if I miss a call or a text. Plus, turning off my phone helps me pay attention to my surroundings. For instance, on a recent flight I didn\u2019t look at my phone. Instead, I watched the sunset. The sky was filled with vibrant orange and red tones. If I\u2019d been taking notes on my phone or looking at my photo library, I would have missed the sunset!\u00a0<\/p>\r\n\r\n\r\n\r\n\r\n\r\n In the past, I would take walks outside and text friends at the same time. Now I avoid the activity because I tripped (and almost fell). The incident woke me up. If I\u2019m walking, I pay attention to what\u2019s going on around me and my phone stays in my pocket or purse.\u00a0Unless, I pause to take a photograph.<\/p>\r\n\r\n\r\n\r\n Some of my favorite phone free activities include journaling, reading books, cycling, and navigating a new city without constantly looking at my maps app. Whereas, friends like gardening, playing musical instruments, or junk journaling<\/a>. For instance, one of my friends likes to collage in the evenings because it helps her unwind. She told me that \u201cher phone was not a relaxation device.\u201d What are your favorite phone free activities?\u00a0<\/p>\r\n\r\n\r\n\r\n\r\n\r\n My new evening routine includes putting my phone to bed first. Then I put myself to bed<\/a>. Typically, I charge my phone in the kitchen. That way I’m not tempted to check it while I\u2019m reading in bed. Next on my list is getting an old school alarm clock.\u00a0<\/p>\r\n\r\n\r\n\r\n\r\n\r\n Recently, I experienced wonderful face-to-face gatherings with friends and co-workers. The context for each gathering was different, but they had similarities. For example, at each gathering we avoided using our phones. Instead, we were in the moment with one another. It made the interactions even more meaningful. When you are together with loved ones, I recommend hiding your phone. Also, try doing phone free activities like dinners, game nights, or outdoor outings. Be together, instead of being alone together.\u00a0<\/p>\r\n When you are cutting back on a harmful habit like always being distracted by your phone, it’s helpful to create a positive habit like spending phone-free time with friends. If you turn your phone off for an hour and sit and wonder what you are missing, it will be hard to resist checking in. But, if you are doing something fun and interesting, you’ll probably forget about your phone.\u00a0<\/p>\r\n\r\n\r\n\r\n\r\n\r\n Start a new hobby<\/a> that doesn\u2019t involve your phone. You could paint, write in your journal, learn to cook, or try a new sport. When you are engaged in your hobby, remember to pay attention.\u00a0Author Catherine Price said \u201cThe first thing we need to acknowledge is that our lives are what we pay attention to. Indeed, our attention is the most valuable resource that we have. Think about it. We only experience what we pay attention to. Your choice of what to pay attention to in any given moment might not seem like a big deal, but taken together, these decisions are deeply consequential.\u201d<\/p>\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n Our phones aren\u2019t going anywhere, so it\u2019s important to cultivate healthy phone habits. If you fall into bad habits, like I did, be kind to yourself. Being kind to myself helps me get back into my life with good habits as a guide.\u00a0<\/p>\r\n\r\n\r\n\r\n Looking for resources to help you unplug? Here\u2019s a short list to get you started:\u00a0<\/p>\r\n\r\n\r\n\r\n Note: This article on how to get off your phone and into your life is written by contributing writer, Tammy Strobel.\u00a0 Do you ever feel like you are spending too much time on your phone? Recently, I…<\/p>\n","protected":false},"author":22,"featured_media":126872,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","_convertkit_action_broadcast_export":false,"footnotes":""},"categories":[1],"tags":[],"class_list":{"0":"post-125375","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-simplify-your-life","8":"entry"},"yoast_head":"\n10 Simple Tips To Help You Get Off Your Phone And Into Your Life<\/h2>\r\n
1. Set specific time limits<\/h3>\r\n\r\n\r\n\r\n
\r\n
2. Create phone free zones to get off your phone<\/h3>\r\n\r\n\r\n\r\n
3. Try movement breaks<\/h3>\r\n\r\n\r\n\r\n
4. Turn off notifications<\/h3>\r\n\r\n\r\n\r\n
5. Turn off your phone<\/h3>\r\n\r\n\r\n\r\n
6. Avoid walking and texting on your phone<\/h3>\r\n\r\n\r\n\r\n
7. Engage in phone-free activities<\/h3>\r\n\r\n\r\n\r\n
8. Put your phone to bed first<\/h3>\r\n\r\n\r\n\r\n
9. Plan face-to-face gatherings<\/h3>\r\n\r\n\r\n\r\n
10. Start a new hobby & pay attention\u00a0<\/h3>\r\n\r\n\r\n\r\n
Resources to help you get off your phone and into your life<\/h3>\r\n\r\n\r\n\r\n
Books\u00a0<\/h4>\r\n\r\n\r\n\r\n
\r\n
Articles\u00a0<\/h4>\r\n\r\n\r\n\r\n
\r\n
Podcasts\u00a0<\/h4>\r\n\r\n\r\n\r\n
\r\n