Digital detox: How to strike the perfect life balance and use your phone less

As a nation of smartphone addicts, many of us are guilty of spending too much time glued to our screens. 

A recent survey showed that millennials are spending around two hours and 38 minutes on social media each day – and have an average of over nine social media accounts

Furthermore, a study of more than 500 young people aged 18 to 38 found their mental health is poorer if they show signs of addiction to social media.  

Experts agree that we could all benefit from creating a better phone-life balance. 

Taking breaks from our phones more often to create space to do something other than checking social feeds and the news can be a big help in terms of looking after our mental health, and generally being more mindful. 

And now, independent mobile phone recycling comparison site Compare and Recycle has prepared a simple seven-day guide on how to detox yourself from digital distraction and help you reclaim your phone-life balance.

How to Detox in 7 Days 

Day one

Delete apps you never use and unsubscribe from unwanted emails. 

Unfollow all the people on social media who you don’t keep in touch with anymore, as you’re more likely to compare yourself to their ‘social media self’ and feel negative implications. Remember, people’s social media is often a highlights reel.

Day two

Turn off all the push notifications from your mobile so you’re not distracted by your phone. 

You can always use ‘sleep mode’ or ‘Do not disturb’ mode which will stop all this information lighting up your phone, drawing your attention.

Day three

The moment you wake up, resist all urges to pick up your phone and start scrolling.

You’ll find you will be more productive if you resist your phone first thing. Perhaps put your phone the other side of the room before you go to bed so you have to physically get up to turn off the alarm. 

Once you’re up, you’re less likely to lie in bed for an extra five minutes scrolling.

One of the top tips was to delete apps you never use and unsubscribe from unwanted emails, as well as unfollowing all the people on social media who you don’t keep in touch with anymore

Day four

Take your phone charging equipment out of your bedroom and place it in a different room. 

This will allow you to disassociate bed time with aimless scrolling, and again, allow you to get out of bed without scrolling in the morning.

Day five

Don’t take your phone out with you for a trip today. 

Go out and enjoy time with friends and family and feel the freeness of not needing to Instagram your coffee, Snapchat your walk, or check your emails.

Day six

Delete all social media apps from your phone for the day. 

You can easily re-download them at a later date with the information still on there, but you may notice how much you don’t reach for your phone when your social media isn’t easily accessible.

Day seven

Switch off your phone, put it in a drawer and forget about it for the whole day. 

After seven days of cutting back on smartphone action, this should feel easy and not leave your hands twitching.

The moment you wake up, resist all urges to pick up your phone and start scrolling and try to leave phones and iPads at home when you go out for the day

Returning to Your Phone the Smart Way

If after the seven days you notice old screen habits creeping back in, then here are a few mindful steps to follow

• Schedule ‘Do Not Disturb’- this setting is available on the majority of smartphones, and turning it on will help you disconnect from the digital world when you come home from work, or a few hours before bedtime.

• Turn push notifications off for most apps- this will minimise your temptation to constantly check your phone.

• Keep your charging station outside your bedroom- so that you will not feel the need to browse social media apps until you fall asleep.

• Use iPhone’s Screen Time and App Limits to manage your phone use. Android has several Digital Well-being settings that will assist you to unwind.