In today's digitally driven society, mobile phones have become an indispensable part of our lives, serving as our primary means of communication, entertainment, and information. However, with great convenience comes the potential for overuse, which can lead to negative impacts on our mental and physical health.
This article aims to provide valuable tips on how to best use your smartphone, focusing on managing notifications, utilizing features to limit time spent on devices, and understanding the harmful effects of overuse. By implementing these strategies, you can enjoy the benefits of your mobile device without falling into the trap of digital overload. Try these for a week, and I promise you will notice a difference.
Turning Off Notifications: The First Step to Balance
Notifications are designed to alert us to new messages, updates, or other important information. However, they can also become a constant source of distraction, interrupting our focus and contributing to increased stress levels.
Research conducted by Professor Michael Posner at the University of Oregon shows that when you’re interrupted in the midst of a task, it can take an average of twenty-three minutes to regain your original level of concentration. Similarly, a separate study focusing on American office employees revealed that the majority are unable to achieve even one uninterrupted hour of work during a regular workday.
The first step to reclaiming your attention and reducing unnecessary stress is to take control of your phone's notification settings.
Be Intentional About Your Apps: Go through each app on your phone, and ask yourself whether you need to be notified in real time; for most apps, the answer will likely be no. Use this time, too, to ask yourself: Do I need this app at all? Over time, we end up installing apps that we never use. Each time I get a new phone, I set it up as a new device instead of restoring a backup of my current phone. This allows me to review what I have installed.
Customize Notification Settings: Utilize the settings within each app to customize how and when you receive notifications. You can often choose to receive notifications only for certain types of activity or set the notifications to appear silently without causing your phone to vibrate or ring.
Use “Do Not Disturb”: Most phones come with this feature, which allows you to silence all notifications for a set period or based on certain conditions. Use this feature during work hours, at night, or during designated relaxation times to minimize distractions. This is one of my favorite features; I keep my phone in “Do Not Disturb” mode most of the time. If you’re worried about important people in your life getting a hold of you, you can set it so certain contacts (e.g., spouse, children, home security monitoring service, etc.) can reach you.
Utilizing Features to Limit Time Spent
Do you know how many hours a day you spend on your mobile phone? Being aware of your phone usage is crucial to prevent overuse. Fortunately, most smartphones now come equipped with tools and features designed to help you manage your screen time.
Screen Time or Digital Wellbeing Tools: Both iOS and Android devices offer built-in features that track your screen time, showing you how much time you spend on different apps. These tools can also allow you to set daily limits for specific apps or categories of apps. Be prepared to be shocked when you see just how much time you have spent on your phone. All that TikTok scrolling can easily add up to hours per day. (By the way, I could write an entire article—and maybe I will—on how TikTok is harmful.)
App Timers and Bedtime Modes: Setting app timers can help you limit the amount of time spent on particularly addictive apps, while bedtime modes can reduce blue light exposure in the evening and set a schedule that reminds you to wind down for the night.
Focus Modes: Focus modes help you control your phone usage by allowing only certain apps and notifications during specific times. This feature is especially useful during work hours or when spending quality time with family and friends. You can choose certain times of the day for each Focus Mode.
Understanding the Harmful Effects of Overuse
The convenience of mobile phones can lead to addictive behavior patterns characterized by excessive use that interferes with daily life. Like most things in life, anything in excess can become problematic, and consequences of phone overuse are multifaceted, affecting both mental and physical health.
Mental Health Impacts: Have you ever felt intense stress when your phone starts buzzing with notifications? Overuse of mobile devices has been linked to increased levels of stress, anxiety, and depression. The constant connectivity can lead you feeling overwhelmed or struggling to disconnect from work or social pressures. Our brain can produce one or two thoughts in our conscious mind, we are very single-minded. One of the greatest myths is that we can multitask. You cannot review or prepare a tax return while perusing social media. Something will suffer, and it will be the accuracy of the tax return.
Physical Health Risks: Extended screen time can contribute to eye strain, poor posture, and disrupted sleep patterns. The blue light emitted by screens can interfere with the body's circadian rhythm, making it harder to fall asleep and stay asleep. Also, sleeping with your phone next to you is one of the worst things you can do if you want to ensure a full night’s sleep, which is critical for physical and mental health. Notifications can wake us, and some of us are too compelled to grab our phone and start checking our email–even in the wee hours. I remember back in the days of the Blackberry (aptly nicknamed “Crackberry"), I’d wake up in the middle of the night to its blinking red light, and then start answering emails. Going to sleep after that was always a challenge. One of the best things you can do for your sleep is to keep your phone in another room at bedtime.
Social Isolation: Ironically, despite the connectivity offered by mobile phones, overuse can lead to social isolation, as individuals may prefer virtual interactions over face-to-face connections, diminishing the quality of their social relationships. We have all had that experience in a restaurant where we see a group of people out together, and they are all hunched over on their phones, completely ignoring one another.
Some Strategies for the Tax Professional (or Any Professional)
Control who has access to you. Not everyone needs unfettered access to you. Keep your mobile phone number guarded; only those who truly need immediate access to you should be given it.
Set boundaries for your mobile device use. You don’t need to do everything from your mobile device that you use your computer for. Otherwise, you will always have work in your pocket with you. I know several colleagues who do not have their work email accessible on their smartphones. I love this idea—but have yet to do it.
Each week, set aside some digital detox time. Take a hike or walk or simply run a few errands while being untethered to your device. Leave it off or in airplane mode, or set it to “do not disturb”).
Set clear work hours: Establish and communicate your work hours to clients and colleagues. Outside these hours, make it a policy not to respond to work-related messages or emails, reinforcing your boundaries.
Balancing the benefits and drawbacks of mobile phone use requires mindful strategies and an awareness of the potential for overuse. Remember, the goal is not to eliminate the use of mobile phones, but to use them in a way that enhances your life without detracting from your well-being. Embrace moderation and conscious usage. With that, you can create a healthier relationship with your device and achieve a more balanced and fulfilling digital life.
(For more information about digital distractions plaguing our contemporary society, I recommend Johann Hari’s book Stolen Focus.)
Shoutout to my friends Amber Gray-Fenner and Matt Metras who did a great series on Beyond the Returns. An 8 hour course on transforming your firm's future. Check it out!
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