Phone-Free February

Why Phone-Free February Could Be the Health Reset You Need

This global campaign challenges you to ditch your smartphone for a full 28 days with the aim of improving your mental health. If giving up your smartphone entirely feels overwhelming, you can also try the Phoneflex challenge, which encourages you to cut down and be more intentional about your smartphone use.

How Reducing Smartphone Use Affects Mental Health

Smartphones and social media apps aren’t inherently “bad,” but they are engineered to grab our attention, says Susan Albers-Bowling, PsyD, a psychologist at the Cleveland Clinic’s Wooster Family Health Center.

The good news is that even a mini break from our phones can be like a magic wand to your mental health,” Albers-Bowling said. “Research shows digital detoxes reduce stress, decrease depression and anxiety, improve sleep, and boost mindfulness.

Even lessening your use for a short period of time can have major benefits, she added.

How To Cut Back on Your Smartphone Use

If you’re looking to cut back on smartphone use, don’t go “cold turkey” since it can lead to feelings of loneliness.

For this reason, gradual changes work best,” said Albers-Bowling. “In fact, studies have shown that reducing social media use to just 30 minutes a day can significantly boost wellbeing.

To get started, she suggested these 10 steps:

1. Turn off non-essential notifications
2. Use grayscale on your phone screen
3. Put your phone in another room during meals and when you’re sleeping
4. Put barriers between yourself and the phone, such as putting it in a handbag away from you
5. Delete social media apps for at least 48 hours before reinstalling
6. Use a password instead of face ID
7. Replace 10 minutes of scrolling with another habit, such as going for a walk
8. Track your smartphone usage
9. Check in with yourself when you’re thinking about picking up your phone
10. Reach out to people via calling, emailing, or even writing a card

Why Smartphones Are So Distracting

The dings, buzzes, likes, and unlimited videos on your phone apps can become “like a slot machine for your brain” that rewards certain behaviors such as scrolling or liking a post, said Aaron P. Brinen, PsyD, an assistant professor of Psychiatry and Behavioral Sciences at Vanderbilt University Medical Center.

What This Means For You

Phone-Free February is the latest challenge that encourages you to reduce or eliminate your smartphone use for a month. Mental health benefits include lowering stress, reducing anxiety and depression, and improving sleep.

Conclusion

Phone-Free February is not just about cutting back on your smartphone use; it’s about taking control of your mental health and finding ways to be more intentional about your technology use. Whether you decide to take the full month-long challenge or try to incorporate some of these steps into your daily routine, you’re sure to see improvements in your mental health.

FAQs

* Is Phone-Free February a new challenge? No, the Phoneflex challenge is not new, but it is a more relaxed version of the original Phone-Free February challenge.
* What are the benefits of reducing smartphone use? Reducing smartphone use has been shown to lower stress, reduce anxiety and depression, improve sleep, and boost mindfulness.
* Can I still use my phone during Phone-Free February? Yes, if you need to use your phone for an emergency or work-related reason, you can still do so.