Most of us have been there: we’re supposed to be sleeping – we have an early morning commitment – but instead we’re on social media, rafting down an infinite scroll. We're reflexively checking our phones, not even sure what we’re looking for, stuck in a “hyper-stimulated loop” and pulled out of every moment. We attend social events, but everyone is staring at their palms.
By now smartphones – and particularly social media, which chomp up a lion's share of users’ attention – have been fodder for literal dystopias (like Black Mirror) or disturbing documentaries (like The Social Dilemma), and yet, it’s still quite easy to scroll.
Common sense and research, in a rare and satisfying union, tell us that, yes, smartphone usage can be actually deleterious, mentally speaking, and yet, even while nodding along, it's still quite easy to scroll.
Smartphones, of course, are astounding tools, integrating into most corners of human life and radically enhancing many of them: they’re magic that we take for granted. But as fairy tales have taught us, magic always comes with a price. In this case, the price is attention and focus; smartphones bestow god-like powers [to paraphrase Yuval Noah Harari in Homo Deus: A Brief History of Tomorrow, if Zeus had Twitter, Hermes would be out of a job], but overuse can make us less healthy, less productive, and more stressed. Feeling this and changing are two different things, of course, since phones are designed to capture as much attention as possible (and in the case of media, monetize it). There’s a casino in our pockets, with casino-boss odds.
Fortunately though, for those of us who want to step back (a lot or a little), we have plenty of room to experiment: both with what we want from smartphones and how they actually are affecting us, person to person, and how we can modify our use to best match our goals.
Test Run an Unplug:
If you notice phones getting in the way of interpersonal relationships, try going to a social engagement - coffee, dinner, a party - and experiment with not using your phone at all. Note how present (or distant) you feel, whether people are engaged, and whether you feel an urge to disengage.
You can do this as frequently or infrequently as it benefits you.
Go for a Nature Walk:
The DMV has some great trails! And while there are few things as centering as being in nature, you don’t need to go hiking to seek a mental reset. Local parks do the trick - or even just green space around the city helps.
As an exercise in being present, consider finding a safe environment and take a walk without the phone. Or if you’re on a hike with friends, choose a dedicated phone user (for GPS/emergency calls), and leave your phone in the car.
Journal About It
Ask yourself what you actually want from your phone - and if you expect to get it through texts, mentions, or anything on a newsfeed. Be deliberate in thinking when reflexive phone use kicks in. See how you feel with and without the phone - and what demands for your time are really worth your time.
Meditation:
Meditation options abound around GWU and DC, but these may not be convenient; mediation apps can be accessed wherever you are. "Waking Up" is a fine example, because it provides daily guided meditations, and will give out free accounts to anyone who asks for one.
Which of course, demonstrates the irony: at the swirling storm-eye of notifications, smartphones can be tools to enhance your focus (if used well!).
Quality of Life Options:
Turn off notifications for non-essential apps, or take time (a day, a week, a month) to deactivate social media. Many people online have experimented with turning their phones to grayscale, making the phone significantly less visually stimulating, and theoretically less addictive. [This writer has tried it and, anecdotally speaking, it helps!].
Rekindle a Hobby (or take up a new one):
Cutting back smartphone usage will free up time, invariably. This is an amazing chance to practice a skill or develop an art.
Of course, it’s important to note that not all smartphone use is the same, nutritionally speaking: considering that use can range from reading to calling loved ones to accessing literally anything on the internet. But it’s the compulsive use – from things not sought out and not benefited from – that’s worth trimming down this summer, even just to see how being present feels.
References:
Harari, Yuval Noah. (2017). Homo Deus. Harper.
