How to Set Boundaries With Your Smartphone

"We've all been there. It's the end of a long day, and you're exhausted. You plop on the couch to scroll on your phone for a few minutes before you go to bed. The problem is, the habit lasts longer than intended. A brief 10-minute scroll on Instagram unexpectedly turns into a two-hour binge down an endless rabbit hole. You become frustrated with yourself, knowing the habit has cut into your precious sleep, which will make the start of your day tomorrow exponentially harder."

"If this behavior sounds familiar, recognize that you are not alone. According to a recent survey, the average American checks their phone 205 times per day, which is the equivalent of almost once every five minutes while they're awake. According to the same survey, over 43 percent of Americans feel addicted to their phones, and over 80 percent check their phones within the first 10 minutes of waking up (1)."

"These alarming figures are evidence that we are mindlessly spending an excessive amount of time on our smartphones without considering their impact on our health. Evidence shows that excess screen time is associated with a host of mental and physical health problems. Mental health difficulties include a worsening in depression, anxiety, and overall well-being. Physical hazards include eye strain and neck, shoulder, and back pain (2)."

A recent survey found the average American checks their phone 205 times per day, over 43 percent feel addicted, and over 80 percent check their phones within 10 minutes of waking. Excess smartphone use is linked to worsening depression, anxiety, and reduced overall well-being. Excess screen time causes eye strain and neck, shoulder, and back pain. Excessive use disrupts sleep and may increase risk of early-onset dementia in later life. Simple behavioral changes, such as leaving the phone in a different room and practicing mindfulness, can prevent instinctive checking and limit time spent on smartphones.

Read at Psychology Today