December 1, 2022

How To Stop Checking Your Phone for Social Media. Do This Way!

Galuh Safa Nurrachmi – 1851 words – 7 minutes reading time

Have you ever been distracted by a notification sound from your phone when an online class or studying? After that, do you become addicted to opening other social media and stop doing your actual activities? Well, we need to admit this does happen often.

Recently there was a study on cell phone use in Americans aged 18 years and over. Surveys show that the average American checks their phones up to 344 times per day. 70% of them check their phones after 5 minutes of notification, and 71% check their phones as soon as they wake up. Not only that, 74% find it difficult not to use a phone at home.

However, it is undeniable that the phone is an important thing today. We can do various activities through hand-held objects. Phone can support our activities ranging from communication, finance, task loggers, and even productivity regulators. However, these conveniences are contradictory because they create new challenges, such as using the phone more often than the actual activities itself.

But did you know that using a phone can harm your health too often? Maybe most of you don’t feel it consciously, but here are some of the harmful effects of using your phone too often:

The harmful impact of using the phone on your health

1. Trigger eye health problems

From Troop Pharmacy

Referring to the American Optometric Association, the adverse effects of the phone on eye health include eye strain, blurred vision, and dry eyes. The phone screen has a shadow, so the writing is not as sharp as writing on a physical book. Not only that, when you use your phone in a dark place or an uncomfortable position, there will be a greater risk of experiencing other side effects such as blurred vision, headaches, and back and neck pain.

2. Disrupt sleep patterns

From Getty by Delmaine Donson

The use of a phone before bed will undoubtedly impact sleep quality itself. This because the phone screen produces blue light, which will inhibit the work of the hormone melatonin. This hormone will help you fall asleep, so it will make you awake and become difficult to sleep.

3. Out of focus


A lit phone screen accompanying the notification tone will make you want to check your phone. It will undoubtedly make you unfocused if this happens while studying, at school, or work. Moreover, if this happens, then the focus of your mind will be divided and make it work harder too.

4. Fingers become stiff


When you hold your phone, your fingers are positioned in a bent position. If this done for too long and will make your finger joints stiff. Of course, this will make you feel sore and even painful. Even though it doesn’t really have a bad impact, it will still interfere with your activities.

Read too:

5. It puts your mood at risk


When talking about phones, it cannot be separated from social media. One of the essential applications for young people today is social media. Through social media, you can share yourself, or maybe you can find out about other people.

However, does it always have a good effect on you? It is not always. Indeed, it adds to our mood through likes and comments, but if it doesn’t match our expectations, it often makes our mood go down. Not only that, when we see annoying posts, it will undoubtedly make our emotions rise. Of course this will not be good for us. If left unchecked, it will interfere with our daily routines, and, likely, it will also impact the health of our bodies.

6. Trigger FOMO


FOMO is a term that is being talked about nowadays. Using social media means that we connect indirectly with others. If we use it too long, we become afraid of being left behind. This triggers you to feel left behind by others. Moreover, ften what is shown on social media is not entirely ‘real.’

How to solve checking your phone

1. Remove rarely used apps


Try to check again how many applications are on your phone? Are all the applications that are often used? The first thing to do to overcome the use of phones too often is to delete applications that are rarely used. If you are hard to start it, you can do this ask yourself with these question:

  • When was the last time you used this app? Was it a week, a month, or even three months ago?
  • Do you need this app? Can’t you use traditional methods like recipe books and paper notes?

By asking yourself with the above question, you may not use the app and may delete it. Therefore you can start removing these less useful applications. This is done so that you don’t focus too much on your phone because of the notifications given. And instead, use the traditional way, which is healthier.

2. Quit social media for a while


Try asking again, how often do you scroll through social media posts? Do comments and likes notifications excite you? Or even likes and comments that don’t match your expectations, making you in a bad mood? This is very addictive.

You should note that according to the CEO of Apple, he doesn’t want his nephew to use social media. We get things that are free but paid for by our attention through social media. Of course, this makes us addicted to phones and affects our mood.

Therefore, you should start trying to get out of social media once in a while. If it’s not that important or just a place to have fun, take a break to cut down on notifications that can distract you too.

Read too:

3. Manage your messages


Social media is used for fun and school and work purposes. Communication is one example. WhatsApp is one of the communication applications often used, especially since this pandemic. But often, when you open it, the messages piled up in both personal and groups chat make you dizzy. It can make a lot of notifications on your phone. Of course, it will make you check your phone again and again. Therefore, you can create settings to overcome it. Here’s how you can do it on WhatsApp:

  1. Delete chats that you no longer use. Take, for example, the last webinar group.
  2. If it is still significant enough, you can enter it into the archive menu and leave the ones that communicate often.
  3. For class or workgroups, you can arrange them according to the schedule. For example, you pin group chat lessons the next day, so you don’t have to scroll through them again.

4. Set and limit when you use your phone


This is the important thing you need to do. Yes, limit yourself. Make a schedule of when you will start and end-use. For example, you will start using it before class, around 6 am, and stop using it after class. If you need it to support your tasks and work, limit it to when you are working on it and stop when you are done. Also, avoid using your phone at least 30 minutes before bed.

5. Keep your phone in the right place


Another alternative way is to deviate your phone far from your reach. Here are two positions that can store your phone:

  • Keep it outside your bedroom

Yeah, right, keep it outside your bedroom. Then what about alarms? You can start using the traditional way by using an alarm clock. This is done so that you don’t check your phone when you wake up. If you feel unsafe, you can store it away from your bed, either on a study table or keep it near a window.

  • Keep your phone near the window

Keep your phone near the window is an alternative so you can feel the air and sunlight when using it. You still need to avoid direct sunlight on your phone. The main goal is to get the benefits of sunlight, such as vitamin D, and feel focused and calm.

6. Use other alternatives to use different things

By Author

Since when did you take notes on your phone more often than your notes. Or maybe check recipes on the internet instead of your cookbook. Perhaps this looks old-fashioned, but this is very useful for reducing phone use. We need to know that something ancient and fundamental eventually gets you the real benefits.

You can start using reminders with your memos again. Through it, you can remember your tasks without switching to other activities such as checking social media. Then with a recipe book, if you don’t have one, you can use an alternative by writing it down first. This will make you focus more on your cooking.

7. Do it now!


The last thing you need to do is do it as early as possible. If it feels heavy, you can do it in small steps. Significant changes that occur suddenly will not go well. Therefore, start doing it simply, such as removing applications that are not used too much.

Then how are the benefits of the things described above? Here are some of the benefits that you can feel from reducing the use of the phone.

“It takes dicipline not to let social media steal your time”

Alexis Ohanian

Benefits you can get after get away from your phone

1. Maximize your time

By reducing the use of phones, your focus will also decrease and focus on the environment outside your phone. You will be more focused on your work without need to be disturbed by phone notifications. Feel how time and the world go slower so that you can do more in one day.

2. Spend more time on the phone than the activity itself

Still, you become aware that you spend more time using your phone than the activity itself. You will be more focused on your work by reducing checking your phone. You will also realize how all this time we spend more time on our phones than the activity itself. For example, when we prepare productivity through our phones. We recognize that we spend more time organizing preparations than doing productivity itself.

3. Maintain your healthy mood

As explained earlier, by reducing the use of social media, you can also keep your mood from things like envy, jealousy, or FOMO. These make your mood healthier and can affect positively too to your health.

4. Strengthen your mind

By reducing the use of your phone, you switch to traditionally doing your daily activities. Starting from using your calculations without a calculator, sharpening your memory without phone notifications, and beginning to reread books. All of that helps strengthen your mind.

5. Reconnect with ‘real’ connections

This is the real benefit, yes, the actual connection. Connections that we feel we reduce when playing phones, such as talking with our friends or family. For example, it is different from talking through phones and direct conversation. Direct conversation makes us think directly by talking to activate the various senses of our body. Not only that, we get to build a real connection.


With the media in our hands, phones bring many benefits to us. But just like all things have good and bad sides, phones can also have harmful effects, such as becoming addicted. Even the CEO of Apple already knows how social media is designed to be addictive. Therefore, let’s start reducing and paying more attention to your surroundings.

Read too:

Leave a Reply

Your email address will not be published. Required fields are marked *