We’ve put nearly our entire lives on our phones. They are no longer just utilitarian devices for basic communication. Phones serve a greater purpose now: paying bills, checking bank accounts, staying connected with loved ones, buying tickets, entering events, planning, working, searching for information—the list goes on. Some people even call their phones an “appendage,” creating an invisible fusion between themselves and their device. And while they may be exaggerating, the sentiment isn’t healthy.
Our phones are tools. They were designed to make our lives more convenient—and they have. But phones become problematic when our relationship with them feels more intimate than our relationships with the people around us.
So how can you improve your relationship with your device?
Not everything is important. Manage your notifications so you only receive alerts for what is—like texts or your home security system. Getting pinged when someone comments on a post? Not important. Getting buzzed because your coins reset in a game? Definitely not important. Take control by setting aside times to check your phone instead of letting your phone tell you when to check it.
Most phones allow you to set time limits for apps. You’ll get a pop-up if you’re approaching your limit, and once it’s reached, the app shuts down. This is a great feature for apps designed to lock you in, like social media and certain games.
You don’t always need to be “on.” In fact, always being on has been linked to anxiety and depression. Start small: put your phone in another room for 15 minutes. Then increase to 30 minutes, then 45, then an hour. Or, if you prefer structure, go cold turkey with a set rule like: “No devices from 7-10AM on Saturdays.”
When we allow our phones to control our behavior, we miss what’s right in front of us. Creating personal rules helps you take back control. For example:
“When I’m talking with someone, I won’t have my phone in my hand.”
“I’ll only touch my phone in the car before I leave and when I arrive.”
Look at where you struggle the most and create one simple rule to shift your habits.
Our phones are tools. They were designed to enhance our lives, not consume them. If your phone is taking away from your human experience, maybe it’s time to evaluate the impact and start making small changes.
If you’re curious about creating healthier boundaries with your device, explore our personalized digital wellness plans. POP offers personalized digital wellness plans that help you set boundaries, reclaim focus, and feel more present in your daily life. Click here to learn more.
