Technology these days can be an enriching companion but it can also be a trigger for stress and anxiety. We have these little devices in our back pockets - literally - that give us access to information and people instantaneously. They are marvelous resources for learning, growing, and connecting. However, they are also powerful tools that I see get overused or misused time and time again. As the saying goes, with great power comes great responsibility, right? So let’s talk about how we can be more responsible with our devices. 

How Can Smartphones Cause Stress? 

Something I notice over and over again is how much anxiety can come from when and how we use our phones. We are more accessible than ever and a lot of times that can be convenient or positive. But not always! It can be completely overwhelming to be accessible all the time. There is a constant influx of information and stimulation. There can be an expectation that you are always keyed into the most current information, exchange, headline, etc. It can also create intense pressure to be responsive all of the time. 

Distracting Habits

I imagine for some people reading this, some of these habits are so ingrained you don’t even notice them. How often do you pick up your phone to complete a specific task (i.e., check the weather) and end up clicking onto an app through muscle memory (i.e., Instagram) and before you know it, 20 minutes have passed? You probably didn’t even complete the original task. And now maybe you feel down because of a headline or story or email you’ve clicked through and that energy you thought you had to go for a walk has seeped away.  

A Frustrating Cycle

You might find yourself sitting there and wondering where the time went. Then maybe even beating yourself up about how this always happens and how you are upset with yourself for wasting time. Which only serves to make you feel worse, so you probably click on an app that might help you zone out for a bit until it’s time for the next task. And thus the cycle continues again. 

Be More Intentional with Your Screen Time

Now don’t get me wrong, it can be very fun to engage with mobile games and social media. It can even be a great benefit to have access to work through a smartphone or other device because of the convenience and flexibility it allows. The point is to consider being intentional with when and how you use this technology. If you find yourself sucked into these patterns time and time again, consider playing around with some boundaries and take note of the impact it has on you.  

5 tips for reducing stress caused by your smartphone 

1. Turn off notifications

2. Learn your phone’s settings

3. Wait to respond

4. Create a schedule for responding to messages

5. Get out of bed before checking your notifications

Turn off notifications

This can seem like a huge ask for some people but trust me, it can be hugely beneficial. All of the notifications on your phone are there to notify you when there is a new message or alert. And if you’ve ever downloaded a new app, you know developers understand how to use notifications. You can get push notifications, banner notifications, badge notifications, sound alerts, etc for any new piece of information available to you on your phone. That can be incredibly overwhelming. And for some, seeing that little red icon on the corner of an app can be a distraction, playing through your mind until you check it. Many people check the source of a notification immediately, which can send them down a rabbit hole of other tasks, communications, or worries that are not necessarily relevant to the moment at hand. Just turn off notifications for any app (or all of them!) that tend to distract you in this way. You can manually log in to each when the time is right. Which brings me to the next tip…

Learn your phone’s settings

This one is important. Not only can you customize how your phone sends you notifications, you can also customize periods of “do not disturb,”  bedtime reminders, boundary timers for app use, and more. This can be great for setting up accountability for yourself around how you use your phone. And not to fret - if you use the do not disturb function, you can customize it so certain numbers or individuals that can still break through. So, if you are waiting for a call or want to always be alerted immediately for messages from a partner or child, you can set it up that way. Really, this one is just about limiting how distracting your phone might be during times when you don’t truly need to be checking it, such as a work meeting, therapy session, or while you are sleeping. You can look up iPhone and Android “Do Not Disturb” settings here.

Timers and alarms can help keep you on track and focused. If you need to work on a task before a meeting, set a timer for 30-minute chunks (or a little more/less). During that time, work on nothing else but that assignment. Keep your phone out of sight and you won’t have to worry about keeping track of how long you have until your meeting, because your phone will remind you. Remember to factor in time to use the restroom or travel time. You can set a timer or alarm for that too. If you run into a coworker and your timer goes off, you can use that as a way to end the conversation. 

Wait to respond

Just because you see a message come through doesn’t mean you have to respond to it at that moment. I know this can be a hard habit to break, so practice it in really low-risk moments. Try purposefully waiting to respond to something that can wait. For example, if you happen to see an email first thing in the morning before going to work - try waiting until you get to work or set up at your desk to respond. If you see someone text to ask how you are doing, set up a reminder or a timer to respond to them in twenty minutes or so. This isn’t something you have to do all the time, just if you are trying to break a habit and get comfortable with delaying responses. 

Create a schedule for responding to messages

If you find yourself constantly checking your phone for messages or emails, you can create routines around when you check. For example, you might decide to check your email three times a day during the workday - first thing when you arrive, at lunch, and toward the end of the day as you are wrapping up. If you have a job where email communication is persistent and expected throughout the day, maybe you decide to check once per hour. Whatever frequency you decide is fine, this is just about limiting interruptions throughout the day. If you are constantly distracted by emails that come through and feel the need to respond, that is disjointed time that could otherwise be spent in deeper focus on an identified task or project. 

Get out of bed before checking your notifications

I talk to people all the time that silence their alarms (which is often something they are using their phone for) and then immediately check messages and emails. It is very convenient to do. We turn off our alarms and our phones are already in our hands, so the next natural step is to check for anything we’ve missed while we were asleep. Eyes barely open, lying in the dark, brain only just coming online is probably not the best time to review messages and emails for work or otherwise. We might even lay there and scroll through news headlines or browse other apps before getting out of bed. Consider the atmosphere it might create for your day if you start it by absorbing potential work and life stresses before you’ve even had time to pee. If this sounds familiar, I would highly encourage you to set a boundary for yourself here. 

Overall, the takeaway here is that just because we can, doesn’t mean we should. Just because we have the ability to be immediately accessible and responsive does not mean we should be or have to be. Sometimes, the healthiest choice for ourselves is to create some space and set a boundary. There are all kinds of ways to do that and what I’ve mentioned here are just a few strategies to consider. If you are someone who wants a little more disconnection from being so connected - I hope you find some of these tips useful. 

Need help setting boundaries?

Setting boundaries to combat stress or anxiety is tough. If you are considering seeking professional support, please reach out. Click here for my contact information to schedule a 10-minute, no-obligation meeting to see if we are a good fit. Let me help you silence your inner critic and improve your overall mental well-being.