Combating compulsive phone use

We’re all guilty of it. We’re at home, trying to get work done, and get side-tracked for an hour on TikTok. We sneak off to the bathroom to message friends, read the news, or play our favourite mindless game. We live in a digital age and are pushing against powerful forces that are cleverly feeding us dopamine-laden tidbits and want to keep us hooked — something that both psychology and mental health professionals are increasingly concerned about.

So when it comes to managing our phone use so we don’t feel like it’s ruling our life, what can we do? In his book Stolen Focus, Johann Hari suggests several strategies for reclaiming attention from phone use. These include setting time-limited boundaries around phone use, deleting unnecessary apps, switching screens to black and white, and turning off notification sounds to make phones less stimulating. He also stresses the importance of living a balanced life with plenty of sleep, exercise, and a good diet — all key components of strong mental health.

For some, digital overload may even be worth exploring further in counselling, psychotherapy, or other forms of therapy, particularly if it’s contributing to stress, anxiety, or disconnection. It’s a great read if you’re looking for phone detox inspiration!