One of the reasons we’re so addicted to our phones is because so many of the actions we take online trigger a dopamine response in our brains. And, like with so many other dopamine triggers, we want more, more, and more.
Luckily, there are ways you can resist that natural impulse towards wanting “more.” Here are seven signs that it’s time to put down your phone — and how to actually do it!
1. You feel your blood pressure rising
This one is listed first because it could really apply to pretty much every other tip listed below. Whether it’s reading the news or scrolling through social media, it’s time to put down the phone as soon as you feel your blood pressure starting to spike.
Ask yourself: what good does this action do for me? Is it going to make my life better? Is it going to make the world better? If the answer is “no,” then all you’re doing is getting worked up with nowhere to put that energy. Take a deep breath, put your phone face down, and walk away for a while.
2. You look up and realize two hours have passed
We’ve all gotten caught up in infinite scroll — that’s literally what it was designed for. But mindlessly scrolling through a social media feed or a news site for hours at a time is a sign that maybe there’s something else going on in your life that needs addressing. Maybe you need to work on some hobbies or figure out some stress reduction activities or even just read a book instead. We promise: Any of those will make you feel better than scrolling IG.
3. You’re ready to cuss someone out on social media
People say stupid stuff online; that’s just a fact of life these days. But, in therapist speak, you can’t control what other people do. You can only control your reaction to them. Keep that in mind when you come across a particularly shocking Facebook or an ignorant TikTok post, and feel that surge of anger pushing you to respond.
Cussing someone out might get some of that energy out in the short term, but in the long term, it contributes to the overall nasty atmosphere that seems to permeate every corner of the web these days. Is that a digital world you want to live in?
4. You’ve written a strongly worded work email
We’ve all been there. Someone did something really dumb at work and you’re mad. You type up a long, angry email to them — or maybe even to their manager.
But before you hit send, try saving it in drafts. Walk away from your computer or put your phone down, and go for a walk, if that’s an option for you. Getting away from both your devices and the situation, and moving your body might give you a new perspective on the issue.
5. You’re in a deep rabbit hole
Here’s the thing about internet rabbit holes;hey’re designed to suck you by feeding you increasingly inflammatory and shocking content. That’s how companies like YouTube make money and keep you on their sites. And that business model has led to the radicalization of so many groups of people and mainstreaming of conspiracy theories.
So if you find yourself in a rabbit hole, pull back. Start using your critical thinking skills. because following the Mad Hatter didn’t go well for Alice, and it may not go well for you either.
6. Your neck/back/head hurts
If any parts of your physical body hurt because you’ve been in one position for too long while staring at your phone or computer screen, it’s time to take a break and walk away. The internet will still be there when you get back!
7. You’re feeling jealous
A good habit to get into is paying close attention to your feelings as you’re hanging out online. As soon as you start to feel a negative emotion — like jealousy, anger, or even sadness — based on what you’re viewing, put your phone down. Turn it off and walk away. Life is hard enough without adding to your misery by voluntarily consuming stuff that upsets you online.
