Hello everyone
Been having technical difficulties with this video for some reason, apologies for quality! So am just going with it!
This is week 3. I have done a little video as you can see that just talks about a few of my own experiences of changing my relationship with my phone.
There are lots of well known things to try out, to tweak our experience of our phones. The main reason for this is to avoid the impact on our self-esteem, those feelings of comparison that make us feel not good enough, anxiety in relation to it and to maybe claim some time back for more enjoyable things in the present moment, to name but a few.
Go through your apps and delete those you never use
Turn off notifications for apps that are not important to you
Edit your friends on Facebook, you want your feed to be something that welcomes you not cranks up your anxiety or undermines your sense of self-worth. Maybe just mute those people that that trigger unpleasant feelings.
Look at the influencers you follow. Are they influencing you in a positive way or not. Those that are not, unfollow or mute and find ones you love and make your heart sing.
Try the ‘do not disturb’ on your phone so you get less notifications
Have phone free times. Resist the urge, it will pass. Start off small if you need to. Set yourself up to succeed. Immerse yourself in something you love, a box set, a film, a hobby, walk, phone a friend or learn how to do something you have always wanted to learn. I am currently learning calligraphy.
If you relapse be kind to yourself, it’s ok, tomorrow is another day.
Phone free zones can help some people. Lunchtime for example, instead of scrolling, sit and really notice what you are eating, zone in on the flavour, the texture, the smell, the feel of it in your mouth. Or invite a friend and both agree to sit and chat, your mind may wander, that is ok, that is what minds do, just bring it back to the conversation.
Try to set and end time at the end of the day for phone use. It does disrupt sleep, that is what the studies suggest. So an hour before bed, do something else, a puzzle, colour, sew, knit, write, draw, whatever your thing is.
Check the app on your phone that tells you how much screentime you engage with each day. Look at the apps. What can you change? What would be more fun?
If something doesn’t work, reflect on it, how can you make it work for you. Make it your own. Reading through this list, what appeals to you most?
I could make a bigger list, but these tend to be the ones that help most.
I would suggest, that maybe trying one thing at a time is probably the best idea. Otherwise you may feel overwhelmed and give up, should you choose to try any of this out.
Our final week, next week, of make your phone a happy place is a reflection week. So it is over to you :) I will send out a reminder post and set up a chat thread for week 4. I would really value your input and your reflections of the last 4 weeks. You can really help each other and I always learn so much from others too.
Wishing you a happy weekend.
With all kind wishes.
Jane
Accredited Cognitive Psychotherapist
Cognitive Behaviour Therapy (CBT), Compassion Focussed Therapy (CFT), Mindfulness & Acceptance and Commitment Therapy (ACT)
➡️If you would like to work with me on a 1:1 basis you can contact me at: mail@janewatkinscbt.co.uk
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