Phone-Free February calls to break with your screen-will you try it?

This non -profit campaign encourages people to use their screen for 28 days, with the ultimate goal of interacting with the real world. Phone-Free February does not mean that you have to dig your phone completely-which would be impossible for most people for jobs, anyway. But it encourages to decrease on the screen. Here is the challenge, as well as psychologists say that this trend is really considering.

Anyway, what is the phone-free February?

Phone-free February is a campaign that was co-produced Global solidarity foundationA non -profit organization that focuses on social issues such as climate justice, the use of smartphones and stability. The phone-free is closed on February 1 February and lasts for a full month.

Overwaching target is to promote the use of healthy smartphones by challenging to go without your phone for the month of February, “according to Phone-free February websiteParticipants can choose from two levels: Phoneflex, who challenges followers about the less use of their phone and taking care of their use and being phone-free, in which a box to your phone for a month It involves keeping it. (FYI, the phone-free of February manufacturers admit on the challenge website that this second category is “radical” and “advanced”.

If you want to do a phone-free February, the way the challenge intended, you will need it. Sign up Online for a level. But TechnicallyYou can simply try to distract more about the use of your phone on the month of February.

Benefits of reducing your screen time

There are lots of data to show that our phone uses are not healthy at all. He said, reducing your screen time can lead to some useful benefits.

The risk of health conditions is low

Research shows that excessive screen is associated with high risk of time obesity, Mental health concerns Like anxiety and depression, and Sleep complexitiesAnd unfortunately, obesity, mental health conditions and sleep issues can all be related. “If you are on your phone and scrolling, you usually do not realize that you are doing uninterrupted snacking,” Jaime Zukerman, PhdA licensed clinical psychologist located in Pennsylvania.

Can eat more than your body needs Increase your risk of obesityObesity can then Causes of sleep disorders Like sleep apnea, and can’t get enough sleep Determine your mental healthSee the cycle? Cut back on your screen use can reduce the risk of these health conditions and improve the overall quality of your life. “Low screen time can improve your weight and eventually, your health,” Dr. Zuckerman says.

Increases self-awareness

Low time for phone = more time for you. “A big supporter is that you can allow yourself to live with your thoughts when you are not on your phone,” says Thia GalagherPsyd, on a clinical assistant professor Nyu Langon Health And a kohost Mind in mind podcast. “It can be powerful, and you can know yourself, create self-awareness about your thoughts, feelings, creative urge, dreams and imagination.”

Improves relationships

You can The phone affects your relationshipsFind out, yes. Psychologists say that screenless can also improve your relationships John MayerPhD, writer Family Fit: Find your balance in lifeHe says, “I have seen so many relationships spending one or both partners spending the amount of time on their phones and do not engage in conversations and activities with their partner.” Without the use of additional phones, you can get some time back to spend with your loved ones and look beyond the screen.

Increases mental health

Screen time limit It also means that you are likely to be less on social media-and it can promote your mental health, Dr. Zuckerman says. “It reduces self-growing people who do on social media and can improve your self-image,” he clarified.

Aaron p. Brinon, PsydAssistant professor of psychiatry and behavioral science Vanderbilat University Medical CenterIt is agreed that the use of a lot of phones is related to social media. “Many things we are doing, algorithm-based, they say. “It is essentially a digital slot machine. Like any type of behavior on the reinforcement schedule, it is good to remove. If you are in Vegas, there is value in steering away from gambling tables. “When you can deliberate time to take a break, Brinon says that you probably see that your anxiety decreases.

Allows you to become more current

Overall, Dr. Galagher says that by spending less time on your phone, you can be more present in everyday life. She says, “The phone has a tendency to get us out of this moment. “When you remove it, you are allowing yourself to focus on people in your life and what is happening around you.”

How to spend less time on your phone

Experts say that there are some things that you can do to make it easier to spend less time on your phone. Consider these tips:

• Use your app: Like social media platforms, for apps that do not require push notifications, can lead a long way. Dr. Galagher says, if you have trouble controlling your use, you can also remove the apps. “There are timer and reminder on the phone – you can use them,” Dr. Brinon says. (He explains that he has a timer on his phone for YouTube and he has found to help limit his use.) Apps limiting screen time If you are not already embedded in your phone, you can try to do something like this.
• Nomine screen-free time during the day: Dr. Galagher suggested that when your phone is kept away, such as from 6 pm to 8 pm (you can also hide your app from your phone during the fixed time of the day, Dr. Brinon says.) The good time limit eventually fits best with your work and home life schedule. If you are a heavy phone user, then Dr. Galagher suggests to walk slow. “Start with 20 minutes, then 30 minutes, and note how you feel before and after,” she says. “This can give you an opportunity to see that those brakes are possible and beneficial.”
• Place your phone on the “bed” for the night: Many people use their phone as an alarm, but you do not have to go on this path. Instead, consider investing in an analog alarm clock and put your phone in another room for the night at a scheduled time, as if you plan to sleep one hour or half an hour before planning. If you are worried about calling about a family emergency, you can place your phone on “do not disturb”, but allow some contacts to still receive.
• Do not feel the need to answer immediately: “Many of us feel that if we text someone, we have to answer immediately.” “But you don’t have to do so.” Instead, she suggests that you set up a new example with you, where you only respond to texts within a certain window of time or simply do not feel pressure to get back people immediately. “People should not feel that they need to contact constantly,” she says.

What to do when you are not on your phone

Has the health benefits of reducing screen time reassured you to challenge you? We are routing for you! But, without a phone (less or long), it can still be challenging in this day of age. If you are looking for ideas in your program, what to do with the newly installed time, do not look forward. Here our experts recommend maximizing your screenless time:

• Pay attention to the things you enjoy: If you already have some hobbies, then Dr. Zuckerman recommended to focus more on him. But she also emphasizes that you do not need to spend time doing something during your screenless time because you feel bound to do it. “If exercise is not something you enjoy, do not do it during that time,” she says. “You have to make sure that these are things you enjoy.”
• Try to spend time out: Research Outdoor time is added for better mental health, but Dr. Zuckerman says that it is important to get out in this way that you find natural. “You don’t have to go to the hike,” she says. “You can simply sit on a bench during lunch brake or do a quick walk outside.”
• Talk to other people: It sounds simple, but Dr. Galagher says that when you are not distracted by your phone, you will be surprised at how much better conversation you talk. Dr. The mayor agrees. “Talk to your partner, your children. Let’s come back for a good conversation, ”he says.
• Start reading: This is not for everyone, but Dr. Galagher says that A good book read Time may have a good replacement that you would have spent scrolling otherwise. Do not love books? Try a magazine, comic book, or poetry. Reading should not be a task, so find something that actually enhances your interest.
• Spend time with your thoughts: You do not have to do anything physically or mentally in all hours of the day, Dr. Galagher says. Taking time to sit, think and reflect can help you Get more attracted And maybe learn some things about yourself on the way.

Bottom line

Phone-free February challenges you to take more care about the use of your phone. If you feel that you are probably picking up your phone often or Dumasoling Although you didn’t even want, you are not alone. But, here is a chance to be more active about your habits.

Performing your best to cut your screen time can help in promoting your mental and physical health, and even improve your relationships with loved ones. When you need to use your phone, and when you do not, and take things from there, just be honest by yourself. It is not always easy to leave tools in our technology-operated world, but be kind on yourself and if you still need to stay on your phone from time to time, do not make it very difficult. When there is doubt, remember that Dr. What does Galagher say: “There is compassion for yourself.”