Chances are that you followed a link from Kitchener Public Library’s social media and are reading this on your smartphone. As useful as your smartphone can be, you might be worried about how much time you spend on your phone. If so, there are steps you can take to disrupt your smartphone habits and replace them with healthier ones.
Self-Reflection
If you want to change a habit, first you have to identify your cues.
When do you use your phone?
Timing is important, both for when you might be vulnerable to a bad habit and when your usage might be the most harmful. For example, screen time right before bed has been found to have a negative effect on sleep quality (Arshad et al, 2021.) Knowing the situations where you use your phone the most can help you narrow down healthier activities that could work in that situation instead.
What need is it filling?
When you reach for your phone, what experience are you hoping to get? Are you hoping for some social time, entertainment or to avoid being bothered on the bus? Habits become habits because they have a reward. Acknowledging the reward you would like to get can help you find a healthier replacement.
How does it make you feel?
After you finish using your smartphone, how do you feel? Do you have a smile on your face? Do you feel energized and inspired? Or do you feel tired, angry or envious? If you feel great after using your smartphone, then maybe your smartphone usage is not a problem! But, if you don’t feel great then it’s worth acknowledging that you can change things.
What would you do if you didn’t have your phone?
Many of us still remember a time when we didn’t have smartphones in our pockets. Thinking back, what did you do on the train or on a free evening before smartphones? Did you go for a walk or call a friend? If you’re too young to remember a time before smartphones, keep reading for some ideas on what you can do instead.
Disrupt and Replace
Once you’ve identified your relationship with your smartphone, you can start replacing screen time with healthier habits. This is where Kitchener Public Library can help!
Books, audiobooks and CDs
It wouldn’t be a library blog if we didn’t champion books! Books, audiobooks and music are not only easy to carry, but they can create a bit of a barrier from the world when you need one. If you’re having trouble finding your next read, one option is to ask our DiscoveREAD staff to put together a surprise bundle for you based on your interests.
A new or old hobby
There are a lot of portable activities you can take with you to replace your phone: a journal, a sketchbook, puzzles, and much more. Bryan, a Senior Library Assistant, enjoys putting his phone aside and painting. His portable watercolour set allows him to take his painting on the go. If you don’t know where to start, one of our library items or programs might give you some ideas. For example, if you want to start knitting or crocheting, you can drop in to Stitch Social.
Creating your own content
It might sound counter-intuitive to encourage you to create online content if you are trying to cut down on smartphone usage. However, it’s the passive consumption of social media (“doom scrolling”) that has the more negative effect (Nereim et al, 2020.) Using technology for creativity is the healthiest use of technology, and research shows that the online world is a good way for marginalized people to find community (Escobar-Viera et al, 2018).
Kitchener Public Library's Heffner Studio can help you use technology to be creative. With your card, you can book time in our recording studios and start creating some amazing content. If you don’t know where to start, you can find inspiration and guidance at one of our Heffner Studio programs, such as the PRODUCE:HER sessions for women, non-binary and gender-expansive musicians.
We hope this blog post has been a healthy and productive use of your screen time. If you want any more advice on analyzing, disrupting and replacing unhealthy habits, check out our Smartphone Habits reading list.
Works Cited:
1. The adverse impact of excessive smartphone screen-time on sleep quality among young adults: A prospective cohort. Arshad D, Joyia UM, Fatima S, Khalid N, Rishi AI, Rahim NUA, Bukhari SF, Shairwani GK, Salmaan A. Sleep Sci. 2021 Jan-Mar; 14(4):337-341.
2. For better or for worse? A systematic review of the evidence on social media use and depression among lesbian, gay, and bisexual minorities. Escobar-Viera C, Whitfield D, Wessel C, et al. JMIR Ment Health. 2018; 5:10496
3. Social media and adolescent mental health; who you are and what you do matter. Nereim C, Bickham D, Rich M. Adolesc Health. 2020; 66:118-119.
Post written by Georgina, Senior Library Assistant, Community Health and Wellness