Fixed mode in 4 steps and more advice on upper phone dependence

If your phone looks like a complete magnet for your attention right now, you’re probably not the only one.

Many of us use our phones to work every day, in one way or another. And if we are Really Honest, many of us are probably used to simply picking it up without thinking – that we were waiting for an appointment, avoiding doing a task, we have rejected, or simply scrolling to decompress a little for a calm moment. »»

The problem? These moments add up.

And not only that, the gap of the competition could steal more than our precious time. According to some fairly recent research, it could be Steal our attention and vigilanceAlso erode our mental health.

Recently, I looked at my own screen time, and I was significantly left with much less space to read, journalist, connect with people I love or practice the important art of doing nothing.

Then after scrolling Phone dependence advice One evening on my journey (I know, the irony is not lost either) I came across a creator speaking of fixed mode.A

It’s nothing complicated, and you can configure it in seconds if you have an iPhone or an Android. But this small quarter of work could, in theory, help you reduce the use of the insane phone and be much more intentional about the time you spend with your technology.

Here’s what you need to know.

What is fixed mode?

Fixed mode implied Add a “focus” mode to your smartphone Whether you can activate either when you return home or during fixed hours of your day, which silences all applications in addition to text and phone messages.

Once you have configured this, you can even Leave your phone in one place in your home, Just as you would with a fixed line at the old school, instead of transporting it from room to room with you.

The idea here is that it could break the advice constantly checking your phone because you need to work physically to use it.

Fixed mode advantages

Your phone is absolutely designed to attract your attention. Notifications, bright colors and endless food keep your brain to want more faster dopamine strokes.

Give your phone a fixed “house” in your home creates an almost physical border between you and the endless parchment, Give your brain time to decide if you really need it, or if you are stretching as a result of habit!

Over time, it can:

• Do easier to concentrate on books, hobbies or conversations
• Help you feel less “on the call” (Parents, I know you will feel me on it) and more in control of your time
• Support a better sleep If you keep it out of your room

My advice on dependence on the phone to associate with the fixed mode

Before diving, a quick warning: these are just things that helped me. This is not a perfect or exhaustive list, and if they do not work for you, it’s completely correct. The idea is to experiment and see what corresponds to your own routine.

If you want to go further, try to associate the fixed mode with other small changes. Here are some that worked for me:

1. Create an “OG Offline” routine

Decide an hour every day you will disconnect completely. Use this time to read a chapter of a book, write in your newspaper or do something creative. This helps recycle your brain to relax without looking for a screen.

2. Make your phone less attractive

Move the distracting applications from your home screen or delete those that you do not use with intention. Even changing your wallpaper into a calm and neutral image can help you here.

3. Keep it out of the room

If you struggle with insomnia Or I just want better sleep, it is one of the easiest victories. Load your phone in another room and use an alarm clock instead. He ceases to scroll through the night and keeps the morning.

4. Recede the waiting time

And by that, I mean, instead of withdrawing your phone in queues or taking public transport, keep a small book, crosswords or a notebook with you. These moments can be added to real progress on your reading objectives or your creative projects.

How to spend less time on your phone without feeling cut

For most of us, a full break is not realistic. But yOr should not completely abandon your smartphone to feel the advantages. »»

Here’s how less time can spend on your phone.

The key is to ensure that your phone adapts around your life, not the other way around. It might look like:

• Send sms less, speak more – A two -minute phone call can often replace a 20 -minute rear text exchange.
• The operation of your online administrator – Instead of checking emails, messages and news throughout the day, define two or three short windows.
• Replace scrolling with something physical – Puzzles, cooking, drawing, stretching, everything that makes your hands and your concentrated mind move! A friend recently told me that she was playing candy instead of scrolling through social. Not a complete switch, but always a passage from the brain of passive scrolling to active problem solving.

Some people even use a basic telephone on weekends for calls and SMS, returning to their smartphone on weekdays. Others keep a “phone in hand” at hand so that the holidays are completely disconnected.

Try this today …

Choose a place for your phone, define your fixed first hour and see how you go. »»

The traction to verify it could be strong at the start, but it is just proof of the amount of potential for change.

Over time, these recovered minutes are transformed into hours, and these hours can be transformed in more time for yourself, your relationships and your well-being.

Did you like this feature? Read this then: The rise in therapeutic laziness – why we deserve a guilt without guilt