Maggie is a career coach and life coach who specializes in helping people get clarity about their life’s purpose, and teach them the skills and strategies to overcome obstacles and create a life they love. She leads our Design Your Life online career and life coaching group.
How To Get a Grip On Your Phone Use.
Reading digital detox advice on your phone is a little bit like getting weight loss tips while eating ice cream.
It’s a clear case of hilarious irony colliding with cringe-worthy guilt.
But hey, we’re only human, and all of us – every single one of us (yes, even the people you think have an iron will and appear to have everything put together on the outside) succumbs to temptation and easily slides into habits that don’t serve us.
This time of year, with so many actual things going on in our lives during this busy holiday season, digital over-use can become even more apparent. This is a time to connect with others and enjoy the sights, smells, activities and rituals of the holidays.
But for many of us in this modern age, things like cookie-making with the kids or tree-decorating with the family quickly devolve into hours of Pinterest scrolling on the couch, while your kids or partner drift off into their own personal digital universe. All of you together in your aloneness.
And who among us hasn’t cursed after we picked up the phone to find a cookie recipe online and then two hours later — having missed the actual window of cookie-making opportunity — looked up and thought, “What have I been doing?! That’s two hours of my life that I can’t get back.”
Then we swear we’ll cut down. And we try. And it works. For a while. Until it doesn’t.
Whatever your flavor of choice:
- Scrolling through Facebook (I know, I know – no one’s on FB anymore, but some people sincerely still show up there – raising my hand, tentatively)
- Video games
- Phone games (but they’re brain teasers so I won’t get dementia later in life, right?)
- Blogs (one of my friends has a handful of sites she visits regularly that she calls “interior design porn”)
- Those silly quizzes (yes, I really did need to know that if I were a live-action princess, I’d obviously be Cinderella)
- News sites that feed our political divisiveness
- Insta (okay, I know it’s called The Gram now)
- That new favorite app (one of my clients told me about Marco Polo, and I’m restraining myself. Do. Not. Need. Another. E-toy.)
I could go on and on. The fun clearly never ends. In fact, if we consciously taper of our phone use, there’s almost a stalkerish quality to how we get reeled back in. Facebook emailed me to tell me that I had 97 notifications after I went on a hiatus for a few days. When I deleted that message, I got an email that one of my good friends had posted an update – my good friend was named and there was a teaser and link. Finally, in disgust, I logged on the FB and spent far more time than was necessary changing my email settings. Stop chasing me, FB!
And the Screen Time feature on the latest iOS. Yeah, I didn’t need that, Apple. Thanks very much anyway.
Look, here’s the thing: over-the-top phone use is like any other compulsion. What starts out seemingly innocently – in fact, often with a real purpose in mind – gradually erodes into something that becomes destructive and unhealthy.
The problem is, by the time we recognize it (or someone calls us on it), we’re in deep, and we tend to react badly:
- We might become defensive and angry and spew rationales about why it’s important and justified
- Maybe we berate ourselves for our weaknesses, mentally lashing ourselves for our bad habits
- Perhaps we withdraw from others because we don’t want to be witnessed doing something that isn’t in our best interest.
Or we turn to a combination of all of these possibilities.
How to Reduce Your Phone Use
The good news is, there are several mechanisms that bring us back to strong mental health and habits that serve us. Instead of white-knuckling it and making what’s been fun all of sudden forbidden or massively restricted, it’s really helpful to look at the root of our phone use.
The first step of changing any habit is to create self-awareness around what’s really going on. When you know what is motivating you to zone out, plus get clarity around how it’s actually impacting your life, then you are empowered and motivated to change. [More on this subject: “How to Stay Motivated”]
Here’s are some examples of the types of questions I ask my life coaching clients to help them crack into what’s really going on with their phone use:
- What is enticing you to disappear into your phone, to go unconscious, to numb out?
- What do you want your life to look like? How much phone use feels healthy to you?
- What needs do you have that you’re attempting to fill through your phone? Connection? Stimulation? Meaning? What would your life be like if you got those met more directly?
- What does support and useful infrastructure look like for you as you shift your habits and create ones that you want?
- How is your phone use affecting your relationships with your partner or children?
- What would your life be like if you felt more connected to the here and now?
- What would you do with all the time you’d have on your hands, if you released the grip on your phone?
Those are just a few of the questions you might ask yourself to begin making changes in this area of your life. If you’d like many of our counseling and coaching clients here at Growing Self, you might find that when you scratch the surface and turn your awareness to yourself, your feelings, your needs and your desires…. You begin to expand and grow.
When you release your grip on your phone you have time and space to begin cultivating self-awareness. You may find that phone over-use has actually been a place-holder for what you really want and need out of your life. Only then will your real journey begin: Figuring out how to design the life you want.
All to the best to you and yours this holiday season.
Maggie Graham, M.Ed., LPC, CPC