In a time where we rely on our phones for many of our daily activities, it is no surprise that phone addiction is at an all-time high, particularly among young people.
However, studies have shown that phone addiction—like many other addictions—is detrimental to overall health, especially brain health. Reduced cognitive capacity, poor sleep habits, and fatigue are just some of the many consequences of excessive phone use, due to increased brain activity and overstimulation. It is also no surprise that phone addiction is negatively impacting productivity levels among young people, who are constantly overwhelmed by digital stimuli.
Fortunately, there are habits you can adopt to manage the effects of phone addiction and improve brain health. Here are five neuroscientist-approved tips for phone addicts (and yes, I have tried them all).
1. Don’t open your phone as soon as you wake up
Let’s be honest—many of us instinctively check our phones first thing in the morning, scrolling through social media before we even brush our teeth. However, this habit prevents the brain from fully preparing for the day, leading to mental exhaustion before the day even starts.
Instead, prioritise morning hygiene, create a to-do list, or organise your schedule before reaching for your phone. Engaging in activities such as meditation, prayer, or light exercise can also help set a positive tone for the day.
2. Avoid scrolling through short videos before 10 am
If you thought resisting your phone in the morning was enough, think again. Watching short videos—such as TikTok and Instagram reels—early in the day might seem harmless, but neuroscientists warn that this habit overwhelms the brain with excessive stimulation.
Try to avoid scrolling before 10 am and engage in more meaningful activities like reading or exercising instead.
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3. Put your phone on aeroplane mode when working
Productivity levels are significantly impacted by phone distractions, particularly notifications. Switching your phone to aeroplane mode during work sessions can help eliminate unnecessary interruptions, allowing for better focus and efficiency.
4. Keep your phone in another room when watching TV
Using your phone while watching TV bombards the brain with multiple sources of stimulation, making it harder to process information effectively. Try watching one screen at a time to allow your brain to focus and absorb content properly.
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5. Don’t charge your phone beside your bed
Most young people dream of having a charging socket conveniently placed by their bedside. However, this often leads to endless late-night scrolling, reducing sleep quality. Instead, place your phone away from your bed at night to improve sleep patterns and reduce dependency.
As someone who has tried all these tips, I’ll admit that it wasn’t easy at first. However, with consistency, I’ve experienced better sleep, improved alertness, increased productivity, and an overall sense of well-being. Try these habits, and you won’t regret it. Good luck!