Find out how to maintain healthy smartphone habits

What is the very first thing you do while you get up within the morning? Many people immediately check their phone for notifications of messages, alerts and social media updates from their social contacts.

97 percent of adults within the United States report owning a cell phone, with 90% saying they own a smartphone.

While some researchers and media portray phone use as harmful, the truth is that the results of using technology, including phones, vary depending on several aspects. This includes the quantity, type, timing and purpose of use. What is best for a gaggle is probably not one of the best for an additional when you concentrate on using technology.

As a researcher who examines technology use and quality of lifeI can offer some advice that may hopefully allow you to reach a world filled with phones. Some people may struggle to make use of smartphones effectively of their each day lives. And many individuals sometimes use their phones more often than they realize or like.

1. Monitor your usage weekly

If the variety of hours per day increases, consider why that is the case and whether this increased usage helps or hurting your each day activities. One aspect of digital literacy is knowing your usage patterns.

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

Using a smartphone, people can access online information, schedule appointments, get directions, communicate through quite a lot of mechanisms, and potentially stay in constant touch with their social contacts.

This availability and access to information and social connections might be helpful and help people to balance work and family obligations. However, it will possibly even be related to Work intensificationInformation overload, reduced well-being and the Blurring of the boundaries between work and leisure.

By weighing the professionals and cons of usage, you possibly can discover when your phone use is useful or harmful.

3. Mute non-essential notifications and alerts

Do you really need to know that at this very moment an old friend from highschool sent you a message on Facebook?

4. Choose specific times of day for social media

Be careful about while you use your phone for social media and other activities. Knowing these times every day can allow you to focus and use your phone more properly and productively.

5. Avoid using your phone before going to bed

Don't check your phone the final thing you do before you fall asleep or the very first thing you do while you get up. Have you ever checked your email one last time before bed and located a message that sends your mind racing and keeps you from sleeping?

6. Decide while you don’t need to use your phone

Set times and situations while you won't use your phone.

Some of my research has shown that using your phone within the presence of others who aren’t using devices especially older adultsmight be perceived as rude, hinder communication and cause distressMy colleagues and I described this example as physical-digital divide.

7. Find your personal cellphone usage balance

Don't compare yourself to others when it comes to the quantity of usage, but pay attention to when your usage is useful and when it might be causing you to feel stressed or distracted.

8. Moderate the phone as a distraction

It's OK to make use of your phone as a distraction, but do it sparsely. If you end up always reaching to your phone while you're bored or working on something difficult, try to seek out ways to keep up your focus and overcome the challenges you're facing.

9. Set boundaries

Let your immediate social contacts know that you’ll not be checking your phone on a regular basis. While people often expect immediate answers when messaging others, the truth is that the vast majority of messages don’t require an instantaneous response.

10. Be a savvy consumer of online information

While this doesn’t only apply to phones, it’s relevant given the proportion of people that report using their mobile phones and other digital devices. to access news and social media. In the age of Misinformation and disinformationA critical attitude towards online information is a must.

These suggestions can allow you to grow to be more aware of how much you employ your phone and the explanations you employ it. It's vital to your well-being to be a critical consumer of the technology and data you gain from using your devices, especially your ubiquitous cell phone.