Not enought sleep
The best solution as before is to turn your phone off and maybe do something else before bed like reading a book. However, if you really need to keep it on you can adjust your phone’s lighting using Bedtime Mode (Android) or as previously mentioned Do Not Disturb (iPhone).
While in the past there was often a clear boundary between where work-life ended, and home life began… this area is now very much grey. This may not be as much of a problem when you are a student but is something you must be aware of when entering the working world. Most of you will have your work emails on your phones meaning you are constantly available and contactable. This makes it very difficult for us to ever truly disengage from work and relax.
- Appoint a gatekeeper. Don’t have the willpower to self-regulate? Appoint a loved one as a technology gatekeeper. If you’re really struggling
- Multiple profiles and accounts
- Manage Your device
- This is a more expensive option, you could consider getting two separate devices. One device is dedicated to work the other for your free time.
Fear Of Missing Out is essentially a type of social anxiety that arises from the fear that you are missing out on something; maybe an event, work or social opportunity, a communication, a connection, or just something that you might like be a part of. So we want to be connected ‘just in case’. Many people probably have considered leaving social media but the majority decide not to, because of FOMO. Ironically, the more connected we are, the more likely we are to experience FOMO because it is often caused by the posts we see on social media sites like Facebook. This leads us to believe our friends and acquaintances are having exciting and/or interesting experiences in our absence.
- Relish feeling out of the loop. Great things will sometimes happen when you aren’t out there and sometimes you’re not invited. But you are likely missing out on way more boring things than exciting. You just have to admit that sometimes you will miss out like everyone else and sometimes it’s nice just to have moments to yourself
- Take a break from social media. Try staying offline for a day, a week, or maybe even a month and it will likely put in perspective what is really important. You will realize life is much the same only you are less worried about what other people are doing. If you wanted you could even go as far deleting you social media apps but that’s up to you.
- Use software to prevent FOMO. There are Apps available such as Forest for iOS, Space for Android, RescueTime for Windows, or SelfControl for Mac. All these generate reports to help you see just how much time they spend online and set time limits. Most phones already have inbuilt features for checking screen time as you can see.
We can’t help but compare ourselves to others, and social comparison theory suggests that we use these comparisons to evaluate how we think and feel about ourselves. Social Media, encourages this, as it is full of information that can be used to rank our apparent social success (e.g. friends, likes, shares, followers).
These metrics are problematic because if we don’t get enough likes on something we post, or if someone has more likes or friends than us, it can make us feel inferior especially if one day you get a load of likes then the next barely any. It’s almost like you think you are getting a treat with all those likes but in fact, it’s a trick. Furthermore, the disparity between real life and what people post on social media means that we often see an extremely edited ‘highlight reel’ of people’s lives. This links back to FOMO with this false impression that others lead a more interesting life than yours but in reality, it has its ups and downs as it does for everyone.
We previously talked about limiting time spent online but there are more ways to prevent social comparison. Here are some boundaries you can put in place to protect yourself:
- Unfollow any accounts that make you feel bad about yourself.
- Set a timer that lets you scroll for 30 minutes. When time is up, step away.
- Turn off your phone when you’re with your family and friends.
- Don’t feel obligated to reply to every comment and message
- When you feel a need to check social media, ask yourself why. Are you bored, uncomfortable or seeking affirmation?
I hope this has provided some useful information about your digital wellbeing and given you some helpful solutions to many of these issues. if you have time why not watch this video which explains many of the ways you can optimise your phone for your digital wellbeing.