"Smartphone Use: How to Create a Balanced Digital Lifestyle"

  

How to develop healthy smartphone habits 

Monitoring your weekly usage and silencing unnecessary notifications are just two ways to avoid becoming obsessed with your phone. 

The Wellness Smart phone  

What's the to begin with thing you do in the morning? Many people immediately check their mobile phones for messages, alerts, and notifications about social media updates from social contacts. 

97% of U.S. adults report owning a mobile phone, and 90%  own a smartphone.

While some researchers and media  portray phone use as harmful, the reality is that the effects of technology use, including phones, vary depending on several factors. These include the amount, type, timing, and purpose of  use. When it comes to technology use, what works best for one group is not necessarily best for another. As a researcher who studies technology use and quality of life, I can offer some advice to  help you thrive in a world filled with mobile phones. Some people may have difficulty effectively using smartphones in their daily lives. And many of us use our phones more than we realize, or sometimes even want to. 

1. Monitor your usage weekly  

As your daily time increases, think about why  and whether this increased usage is helpful or harmful to your daily activities. One aspect of digital literacy is understanding your usage patterns. 

2. Think about how you can use these devices to make your life easier 

 Smartphones allow people to access online information, make appointments, get directions, communicate through a variety of mechanisms, and potentially stay in touch with  social connections. 

This access to and access to information and social connections can be beneficial and help people balance work and family responsibilities. But it can also be associated with work intensification, information overload, reduced well-being, and a blurring of the boundaries between work and leisure. Weighing the pros and cons of use can help you identify whether phone use is beneficial or harmful. 

3. Mute unnecessary notifications and alerts 

Do you really need to know that your old  high school friend is messaging you on Facebook at this very moment? 

4. Choose specific times of day to use social media 

Think carefully about when you  use your phone for social media or other activities. Keeping track of these times each day will help you stay focused and use your smartphone smarter and more productively. 

5. Avoid using your phone before bed 

Don't look at your phone last  before you go to sleep, or first thing when you wake up in the morning. Have you ever checked your email one last time before going to bed only to find a message that gets your mind racing and keeps you up at night? 

6. Decide on a time when you will not  use your phone 

Set times and situations when you will not  use your phone. 

Some of my research has shown that using your phone  in front of people who do not use devices, especially older people, can be perceived as rude, hinder communication, and cause stress. My colleagues and I have called this situation the physical information-digital divide. 

7. Find your own  balance in phone use 

Do not compare yourself to others in terms of the intensity of your use. However, be aware of when your use is beneficial and when it can be stressful or distracting. 8. Use your phone as a distraction 

 It's okay to use your phone as a distraction, but  in moderation. If you always reach for your phone when you're bored or trying to do something difficult, try to find ways to stay focused and overcome the challenge you're facing. 

9. Set boundaries 

 Let your direct social contacts know that you're not constantly checking your phone. When sending messages to others, people often expect an immediate response, but in reality, most messages do not require an immediate response. 

10. Be a wise consumer of online information 

 This does not apply to phones alone, but it is relevant when you consider the percentage of people who report using their mobile phones and other digital devices to access news and social media. In an age where misinformation and disinformation are rampant, it is essential to take a critical look at the  information on the Internet. 

These suggestions can help you become more aware of how much you use your phone and why you use it. For your health, it is important to take advantage of the  technology and information available through the use of devices, especially the mobile phone which is always on your side. MORE