Take Control of Your Mobile Phone Usage for Better Mental Well-Being

Explore effective strategies to set boundaries, cut down on screen time, and foster more meaningful connections in your daily life, to support yours and your family’s wellbeing.

Mobile phones have seamlessly integrated into every aspect of our lives, serving as our watch, shopping list, map, bank, fitness tracker, diary, recipe book, newspaper, and even our source of escapism. However, each time we reach for our phone to perform one of these functions, we often find ourselves sidetracked by notifications or forgetting the reason we picked it up in the first place.

The constant accessibility of technology fills every pause in our day, leaving us feeling busier than ever, yet paradoxically, accomplishing less. These distractions provide quick dopamine hits but ultimately pull us away from our 'to-do' lists, adding to the pressure and stress.

If you find yourself overwhelmed by the endless notifications and demands on your attention, you're not alone. By making small but meaningful changes to the way we interact with our phones, we can regain control and prevent them from further impacting our mental well-being. This article delves into how we can strike that balance, embracing the positives of technology while reducing its hold on our lives.

The Double-Edged Sword of Technology

Mobile phones can enhance our lives by keeping us connected and informed, but they can also negatively affect mental health. From increased anxiety and stress to reduced attention span, excessive phone use can erode our well-being. Mindful use of technology is key to ensuring phones remain tools for good rather than sources of harm.

The Impact of Phone Addiction on Well-Being

• 39% of young adults exhibit signs of phone addiction, leading to higher anxiety and stress levels.

• 75% of people use their phones in bed, which disrupts sleep, impacting mood and productivity.

• Spending over 3 hours per day on social media increases the risk of depression, as it fuels social comparison and feelings of inadequacy.

• Phone addiction can also affect physical health, with those using their phones for 5+ hours a day having a 43% higher risk of obesity.

• 53% of adults report that phone use interrupts face-to-face interactions, weakening social connections.

These stats show the importance of using technology mindfully to protect both our mental and physical health.

Understanding Our Relationship with Mobile Phones

The first step to regaining control over our phone use is reflecting on how it affects us. How does your phone impact your mood, relationships, and focus? The goal isn’t to abandon technology but to use it intentionally—enhancing your life instead of overwhelming it. Start by checking in on how you use your phone throughout a typical day.

Many phones now come with features that track and log your screen time, even showing how often you pick up your device. The results can be surprising—most people don’t realise how frequently they engage with their phones. In fact, in the UK people in the UK check their phones, on average, 58 times a day.

Next time you’re about to tap on an app, try to pause for a moment and ask yourself: Why are you reaching for your phone? By questioning your motivation, you can distinguish between helpful uses and distracting habits.

1. What am I trying to achieve right now? Does reaching for my phone help me get closer to that goal?

2. Is my phone use aligned with my personal values? Does it support the things I care about most, like family, friendships, or personal growth?

3. What could I do instead that aligns more with my long-term goals? Could I use this time to engage in something more meaningful or fulfilling?

4. Am I using my phone to fill in the gaps of boredom? If so, what other activities could I engage in that would provide more satisfaction or personal benefit?

5. How will I feel after using my phone? Will I feel more connected, informed, or relaxed, or will I feel more stressed, anxious, or distracted?

6. What’s happening around me that I might be missing? Could I be more present with those around me or enjoy the environment I’m in?
   
   

7. What would happen if you didn’t check for 10 minutes?

   
   
   
   

These small moments of reflection can help you recognise when your phone use is serving you—and when it’s not.

The Impact on Children

Research has shown that excessive phone use can have a profound impact on the developing brains of children and adolescents. A study published in JAMA Pediatrics highlights how smartphone addiction may interfere with the prefrontal cortex, the part of the brain responsible for decision-making, impulse control, and emotional regulation. This raises concerns about how constant notifications, endless scrolling, and app designs geared toward dopamine-driven rewards can foster addictive behaviors during critical developmental years.

As awareness grows, there is increasing pushback against tech industries to design less addictive solutions, but until meaningful changes are implemented, the responsibility falls on individuals and communities to mitigate the impact. By sharing ideas and adopting healthier habits, we can begin to redefine our relationship with technology and create new, healthier 'norms' that support well-being.

This may be difficult to read, but it's important food for thought. Research shows that phone use can have unintended consequences for children. In fact, when surveyed, 32% of children feel unimportant when their parents are distracted by their phones. This can deeply affect their self-esteem and emotional security, potentially leading to long-term feelings of inadequacy. It’s crucial to stay mindful of how our phone habits can unintentionally send messages, especially to the younger generation.

Jonathan Haidt, a prominent social psychologist, has shared valuable insights on the healthier use of mobile phones emphasizes the profound impact that smartphone and social media use can have on mental well-being, particularly among younger generations.

He suggests that people, especially adolescents, are being drawn into an “alternative universe” created by phones, which can be addictive and detrimental to emotional health. Haidt mentions that more than one to two hours of social media use per day can start negatively affecting mental health, correlating strongly with increases in anxiety and depression. His advice for better well-being includes setting clear boundaries, such as reducing phone usage in specific environments like schools, where banning phones had a remarkable impact on improving students' mood and interpersonal communication.

One of his key takeaways from his book “The Anxious Generation: How the Great Rewiring of Childhood Is Causing an Epidemic of Mental” is that it's not just about cutting back on time spent online but also about fostering healthier relationships with technology.

By creating phone-free spaces, like during meals or family gatherings, and being more intentional with phone usage, people can mitigate the negative effects and enhance their mental well-being. Haidt strongly supports the idea of making structural changes to reduce over-reliance on technology, both at home and in institutions like schools​

The above quote is from the author of Digital Minimalism, this highlights the importance of intentional technology use.

Simple Strategies we can do to Take Back Control

1. Track phone use. Start by getting a clear picture of how often and how long you are using your phone each day. Most smartphones offer built-in tracking features that can show you the total screen time, the number of times you pick up your phone, and which apps are consuming the most of your time. By identifying patterns, you can make more informed decisions on where to set limits and which habits to modify.

2. Set Boundaries Turn off unnecessary notifications to reduce distractions. This helps you control when and how you interact with your phone.

3. Create Tech-Free Zones Establish phone-free times during meals (leaving the phone away from the table completely) or family gatherings. Keeping your phone out of sight will allow for more meaningful, uninterrupted interactions.

3. Treat Your Phone Like a Landline Designate a spot for your phone to reduce constant checking. By treating your phone more like a landline, you’ll use it with greater intention.

4. Protect Your Sleep Keep your phone out of the bedroom to improve your sleep quality. A bedside alarm clock can replace your phone as an alarm, and keeping a notepad nearby can help you offload thoughts before sleep.

Studies have found that nighttime scrolling, often referred to as 'revenge bedtime procrastination,' significantly reduces sleep duration. Research published in the journal Sleep Medicine reveals that people who get caught up in engaging social media content or endless feeds often sacrifice hours of rest, with some losing up to 2 hours of sleep per night. This pattern disrupts the body's natural sleep cycle, leaving individuals feeling fatigued, less focused, and more irritable the next day.

Prioritise Meaningful Connections

Technology should foster, not replace, real-life interactions. Use phones to enhance relationships by setting up video calls or sending meaningful messages, but prioritise quality over quantity.

Get Outdoors and Reconnect with Nature Spending time in nature offers a powerful reset from the constant stimuli of phones. Studies show that time outdoors reduces stress, boosts mood, and improves focus. Whether it's a walk in the park, gardening, or a hike, nature allows you to reconnect with yourself and others.

Engage in Immersive Activities Hobbies such as swimming, gardening, or crafting are great ways to immerse yourself fully in the present moment, reducing phone dependency. These activities demand your attention, promoting mindfulness and reducing the urge to check your phone.

Studies have shown that simply putting your phone out of sight can improve focus and reduce distractions. A study published in the Journal of the Association for Consumer Research found that even having a phone visible, even if turned off, can reduce cognitive capacity, as your brain remains partially focused on the device. Out of sight, truly out of mind!

Share your new phone boundaries with friends & family.

Share Your New Phone Boundaries with Friends & Family

Sharing your phone boundaries with those around you not only boosts your own commitment but also makes it more likely you'll succeed in maintaining them. By openly discussing your goals—whether it’s cutting back on screen time or setting tech-free zones—you create a sense of accountability, and you're more likely to stick to these habits. Plus, when those around you do the same, it fosters an environment of healthier phone use. This collective effort makes it easier to maintain boundaries and stay focused.

You can also set a positive example, especially for children, by demonstrating thoughtful phone habits in social settings. Here are some simple boundaries to consider:

• No scrolling for the first hour of the day, or until you're up and ready.

• No phones during meals—enjoy the conversation instead!

• No phone after 10 pm or in bed (to avoid blue light interrupting your sleep).

• Take 2 or 3 ‘no-phone’ lunch breaks a week (go for a walk, meet a friend, read a book, or just enjoy being in the moment).

  
  
  

Task-Focused Mindfulness: An Entry Point to Mindfulness and antidote to phone addiction.

Task-Focused Mindfulness as an Achievable Entry Point Reducing phone dependency doesn’t have to start with drastic changes like a full digital detox.

A simple and effective way to begin is by practicing task-focused mindfulness, an entry point to mindfulness that can fit easily into your daily routine.

Task-focused mindfulness involves being fully present and engaged in whatever activity you are doing, whether it's something as simple as washing the dishes, going for a walk, or even responding to emails. Instead of multitasking or allowing your phone to distract you, the aim is to bring your attention back to the current task. This not only helps you manage your phone usage, but also trains your mind to focus on the present moment.

Why is this more achievable?

Task-focused mindfulness is an easy way to integrate mindfulness into your day because it doesn’t require you to set aside extra time for formal meditation practice. It can be applied to everyday activities by simply paying attention to your senses, thoughts, and surroundings. For example, when preparing a meal, notice the textures of the ingredients, the smell of the food, or the rhythm of chopping vegetables.

This kind of mindfulness grounds you in the present and allows your brain to “switch off” from phone distractions, offering a break from constant digital stimulation.

How it helps reduce phone dependency

By practicing task-focused mindfulness, you strengthen your ability to focus and reduce the impulse to check your phone during mundane tasks. This is particularly useful when we tend to pick up our phones out of habit or boredom. By being intentional with your actions—whether it's during work or downtime—you'll naturally reduce the urge to reach for your device.

For example, during meals, practice mindful eating. Notice the taste, texture, and smell of your food, and engage with the people around you rather than reaching for your phone. This practice builds awareness of when and why you feel drawn to your phone, allowing you to pause, refocus, and choose whether or not to check it.

Starting small is key.

If dedicating time to mindfulness sounds daunting, task-focused mindfulness provides an easy, low-pressure way to start. You don't need to commit to long sessions—just focus on being fully present during one activity each day.

Over time, this practice will help build more intentional habits, allowing you to regain control over when and how often you use your phone. By integrating task-focused mindfulness into your routine, you not only reduce phone dependency, but also improve your ability to manage stress, enhance productivity, and cultivate a more balanced relationship with technology.

Follow accounts that align with your values and enhance your mental health journey, turning your phone into a tool for positive change.

Final Thoughts. Balancing Tech Use and Well-Being

Rather than viewing technology as the enemy, approach it as a tool for positive change. With small, mindful adjustments, you can create a healthier relationship with your phone, enhancing your overall well-being. Remember, it's not about rejecting technology but using it intentionally to improve your life.

By setting boundaries, engaging in meaningful connections, and using technology for well-being, you can take back control and live a more balanced, fulfilling life.

Lisa Johnston

Director of My Therapist Online

Helping you find the right therapist for your specific and unique mental health needs.