The Holistic Coach

As the new year begins, it’s a great time to reflect on your habits, including your relationship with your phone. Are your phone habits serving you, or are they draining your energy and focus? In today’s hyper-connected world, our devices keep us informed and entertained but can also have a negative impact on our mental health. Striking a healthier balance with technology is essential for well-being.

Here are some practical tips to help you create a more mindful relationship with your phone and protect your mental health as you navigate the digital world.

1. Understand your phone habits - Awareness is the first step. Note:

• How much time you spend on your phone daily (apps like Screen Time or Digital Wellbeing can help).
• The activities that consume the most time (e.g., social media, messaging, or gaming).
• How these activities make you feel - energised or drained?

2. Set boundaries for phone use - Create rules that align with your values and priorities:

• Establish phone-free zones - Keep your phone out of the bedroom or dining table.
• Use "Do Not Disturb" modes - Limit notifications during work hours or family time.
• Set app limits - Restrict usage for apps that tend to suck up your time.

3. Cultivate a mindful approach to technology - Be intentional with your phone usage:

• Pause before unlocking - Ask yourself why you're reaching for your phone.
• Turn off non-essential notifications - Reduce distractions to stay focused.
• Delete apps that don't serve you - Replace them with healthier alternatives, like meditation or fitness apps.

4. Prioritise real-world connections - Nuture meaningful relationships offline:

• Schedule regular phone-free activities with loved ones.
• Practice active listening without multitasking on your phone.
• Engage in hobbies that don’t involve screens.

5. Use technology to support, not damage, your mental health and wellbeing: 

• Try guided meditation or mindfulness apps like Calm or Headspace.
• Use habit-tracking apps to build positive behaviours.
• Set digital reminders for self-care activities like stretching or drinking water.

6. Create a wind-down routine - Protect your sleep and recharge:

• Set a "digital sunset" by turning off devices an hour before bed.
• Use an alarm clock instead of your phone to wake up.
• Opt for reading a physical book or journaling before bed.

Building healthier phone habits is a journey, not a quick fix. Start small by implementing one or two changes and gradually build on them. By taking control of your phone usage, you can create a more balanced, fulfilling, and mentally healthy relationship with technology.

What steps have you taken to create healthier phone habits? I'd love to hear your thoughts and strategies in the comments below.