We are addicted to our smartphones since they give us pleasure. Spending time playing our favourite game, or checking out the latest posts on Snapchat, Instagram, or Tiktok is a perfect way to relax and enjoy. Sometimes, however, we dive so deeply into our smartphones that we do not even realize how much time passes by, and there is no more homework left. One night, it is already 2:00 AM, and there is a history exam tomorrow morning. This vicious circle of procrastination makes us exhausted and unprepared for anything. Nevertheless, there is always hope, and it is possible to change it. And the solution is inside of our smartphone.
There is no need to buy a dumbphone such as the Light Phone II, and keep your iPhone inside the kitchen safe. The solution is waiting inside of our settings menu. Let us analyze the data and put an end to running algorithms on our life by controlling the screen with the help of built-in reports.
First of all, let us look through the features provided by the Apple's ecosystem. It includes a great Screen Time, which gives us the ability to see our activity during the last week. Just go to settings and tap the blue hourglass icon to see your report. Here, you will see how many hours you spend on Instagram or YouTube during the last seven days. Be honest with yourself, there is nothing to be embarrassed about. In addition, you can be surprised that the number of your daily pickups was over 80.
The "Pickups" metric is even more important than "Time Spent". Every time we pick up our phone to check notifications, our brain needs to reset its gears and focus again and again. Such process prevents us from studying for the SATs or finishing English essays. Data shows that we are unable to multitask and we perform everything badly. Analyze the graph and find out which apps cause us the most interruption.
At the same time, for Android users, there is the similar tool called "Digital Wellbeing". You will see how long you spent on Snapchat or on actual human conversations. Visualize your usage peaks, which are connected to your bedtime or class time. It is high time to realize that we prefer our virtual friends to actual ones.
Having analyzed the data and seen all the negative consequences, it is high time to set the limits of our apps' usage. In order to do that, just go to iPhone's screen time and tap "App Limits". It is possible to set time limits for your time sinks. My recommendation is to start with setting 45 minutes for Tiktok, which seems like an eternity. Once the limit reaches zero, this app becomes inactive. Although it is rather annoying, this friction is just what your brain needs to stop scrolling.
Moreover, there is a similar tool for Android users named "Focus Mode". It is possible to select apps such as Discord or Reddit and make them inactive. Once you turn it on, these apps become grey and do not receive any notifications anymore. Perfect mode for studying and writing an English essay without any distraction. Moreover, even you can schedule it to become active during the school hours.
It would be useful to set up "Downtime" or "Bedtime" modes to protect the sleep cycle. Blue light from the smartphone screen increases the level of melatonin and keeps us awake. Block the period between 10:00 PM and 7:00 AM, when only calls are allowed. Your brain needs this sleep to restore itself for the next day of classes. Believe me, sleep is the best biohack to get good grades and nice skin.
You might think that you will miss something important if you will limit your smartphone usage. It is true that fear of missing out (FOMO) is the source of teen anxiety. However, the fact that nothing important will happen on BeReal at midnight and you will miss it means that you are losing your precious time. All the good memories happen when you are with your friends in reality. Future you will be thankful to your past self for logging off and getting a degree.
Think of your attention span as the muscle which needs training. These tools are just the way to build this muscle. Just start small and reduce usage by 30 minutes per day. You will be surprised about your productivity boost. The aim is not to become a saint but the master of your technology.
If you need an additional help, apps like Opal or Forest can gamify the process. For example, Opal will award you with the achievement each time you reduce your usage by one minute per day. Forest will grow your digital tree and will kill it if you use your smartphone earlier than specified time. Sounds ridiculous? It works, and you can even compete with your friends to see who managed to become more productive. Playing games helps to become more disciplined and pleasant.
In conclusion, it is necessary to learn how to use technologies as a tool, but not let them use us as batteries. We are the first generation who grew up in the world of all this digital noise in the pockets. Learning how to mute this noise is the superpower, which most of adults still do not know. Using the reports, you are building a habit, which is going to help you in college and further life. So go and audit your settings right now.
You have all the opportunities to recover your focus and future from your infinite scrolling. Do not wait until finals week to realize that you were wasting your time on the Internet. Check the statistics today, set the limits, and go to touch some grass. Your brain and your GPA will thank you for that.
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