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Does it seem like your smartphone is taking over your life? What’s the last thing you do at night and the first thing you do when you wake up in the morning? That’s right check your phone. We do it in the car (hopefully at stop lights), in line at Starbucks, at the hairdresser, at the airport, at the bus stop, during meetings, on the train, on vacation—you name it. In a study by Asurion, nearly a quarter of people (23%) have even taken a work-related call while in the restroom, and 63% admit to rarely going to the bathroom without their phone. New research shows that the average U.S. adult will spend 3 hours and 43 minutes per day on mobile devices in 2019. For the first time ever, U.S. consumers will spend more time using their mobile devices than watching TV!

Do you suffer from separation anxiety if you’re apart from your phone for too long? These practical tips will help you develop healthy smartphone habits, so you can focus on the things in life that really matter.

Fight fire with fire

If you want to limit your cell phone use, many apps can help! The Space app, for example, is a leading phone addiction solution. With the app, you can set goals and track daily progress to ultimately break free from your phone. Another app is QualityTime. This app provides a fun, easy-to-navigate timeline of your smartphone activities. The dashboard lets you view the top apps that consumed the most time, addictive apps by access frequency and usage by individual app. You can then set time limits for your device or even connect to the free web-based service If This Then That (IFTTT) to alert you when you overuse your phone.

Kick it out of the bedroom

There are many reasons why it’s a good idea to remove your smartphone from your bedroom. For one thing, using your phone within an hour of bedtime leads to poor sleep quality and insomnia. If you check your phone every time you wake up during the night, your sleep is even more negatively impacted. Then when you wake up and check your phone in the morning, you are reinforcing the habit for the rest of the day. Instead, buy an alarm clock and charge your phone outside of your sleeping area.

Set a schedule

Set up a digital schedule. Assign specific blocks of time throughout the day to go phone free. Even go so far as to reserve that time on your calendar and protect it like you would any meeting. Turn your phone off (or on airplane mode) for a few hours a day at the office so you can work without distraction. Leave your phone in the other room (or on a shelf or in a drawer) in the evenings in order to spend more quality time with your family.

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