Posts Tagged ‘Monitor on Psychology’

Seven Ways to Overhaul Your Smartphone Use

July 21, 2017

This post is taken directly from the March 2017 issue of “Monitor on Psychology.”
If you want to minimize the pitfalls of smartphone use, research suggests seven good places to start.

Make Choices. The more we rely on smartphones, the harder it is to disconnect. Consider which functions are optional. Could you keep lists in a paper notebook? Use a standalone alarm clock? Make conscious choices about what you really need your phone for, and what you don’t.

Retrain yourself. Larry Rosen, Ph.D., advises users not to check the phone first thing in the morning. During the day, gradually check in less often—maybe every 15 minutes at first, then every 20, then 30. Over time, you’ll start to see notifications as suggestions rather than demands, he says, and you’ll feel less anxious about staying connected.

Set expectations. “In many ways, our culture demands constant connection. That sense of responsibility to be on call 24 hours a day comes with a greater psychological burden than many of us realize,” says Karla Murdock Ph.D. Try to establish expectations among family and friends so they don’t worry or feel slighted if you don’t reply to their texts or emails immediately. While it can be harder to ignore messages from your boss, it can be worthwhile to have a frank discussion about what his or her expectations are for staying connected after hours.

Silence notifications. It’s tempting to go with your phone’s default settings, but making the effort to tun off unnecessary notifications can reduce distractions and stress.

Protect sleep. Avoid using your phone late at night. If you must use it, turn down the brightness. When it’s time for bed, turn you phone off and place it in another room.

Be active. When interacting with social media sites, don’t just absorb other people’s posts. Actively posting idea or photos, creating content and commenting on others’ posts is associated with better subjective well-being.

And, of course, don’t text/email/call and drive. In 2014, more than 3,000 people were killed in distracted driving incidents on U.S. roads, according to the U.S. Department of Transportation. When you’re driving, turn off notifications and place your phone out of reach.

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(Dis)connected

July 20, 2017

The title of this post is identical to the title of an article by Kirsten Weir in the March 2017 issue of “Monitor on Psychology.” This article reviews research showing how smartphones are affecting our health and well-being, and points the way toward taking back control.

Some of the most established evidence concerns sleep. Dr. Klein Murdock, a psychology professor who heads the Technology and Health Lab at Washington and Lee University followed 83 college students and found that those who were more-attuned to their nighttime phone notifications had poorer subjective sleep quality and greater self-reported sleep problems. Although smartphones are often viewed as productivity-boosting devices, their ability to interfere with sleep can have the opposite effect on getting things done.

Dr. Russell E. Johnson and his colleagues at Michigan State University surveyed workers from a variety of professions. They found that when people used smartphones at night for work-related purposes, they reported that they slept more poorly and were less engaged at work the next day. These negative effects were greater for smartphone users than for people who used laptops or tablets right before bed.

Reading a text or email at bedtime can stir your emotions or set your mind buzzing with things you need to get done. So your mind becomes activated at a time when it’s important to settle down and have some peace.

College students at the University of Rhode Island were asked to keep sleep diaries for a week. They found that 40% of the students reported waking at night to answer phone calls and 47% woke to answer text messages. Students who were more likely to use technology after they’d gone to sleep reported poorer sleep quality, which predicted symptoms of anxiety and depression.

FOMO is an acronym for Fear Of Missing Out. In one study, Dr Larry Rosen a professor emeritus of psychology at California State University and his colleagues took phones away from college students for an hour and tested their anxiety levels at various intervals. Light users of smartphones didn’t show any increasing anxiety as they sat idly without their phones. Moderate users began showing signs of increased anxiety after 25 minutes without their phones, but their anxiety held steady at that moderately increased level for the rest of the hour long study. Heavy phone users showed increased anxiety after just 10 phone-free minutes, and their anxiety levels continued to climb throughout the hour.

Rosen has found that younger generations are particularly prone to feel anxious if they can’t check their text messages, social media, and other mobile technology regularly. But people of all ages appear to have a close relationship with their phones. 76% of baby boomers reported checking voicemail moderately or very often, and 73% reported checking text messages moderately or very often. Anxiety about not checking in with text messages and Facebook predicted symptoms of major depression, dysthymia, and bipolar mania.

When research participants were limited to checking email messages just three times a day, they reported less daily stress. This reduced stress was associated with positive outcomes including greater mindfulness, greater self-perceived productivity and better sleep quality.

In another study participants were asked to keep all their smartphone notifications on during one week. In the other week, they were asked to turn notifications off and to keep their phones tucked out of sight. At the end of the study participants were given questionnaires. During the week of notifications participants reported greater levels of inattention and hyperactivity compared with their alert-free week. These feelings of inattention and hyperactivity were directly associated with lower levels of productivity, social connectedness, and psychological well being. Having your attention scattered by frequent interruptions has its costs.

The article also stresses the importance of personal interactions, which are inherently richer. The key to having healthy relationships with technology is moderation. We want to get the best from technology, but at the same time to make sure that it’s not controlling us.