Are people who swap their smartphones for 'dumb phones” really happier?

If you replace your smartphone with Dumb Phones that can only make calls and send text messages, can you imagine what your life will be like? For us, this kind of life may be unimaginable. However, some people choose to live this life. According to recent foreign media reports, many people have begun to bid farewell to smartphones and use fool-proof phones that only have call and text messaging functions. Many digital media have recommended "the best point-and-shoot phones of 2024" to people, which has become a countercurrent in the new era. Today, from a psychological perspective, we will explore why so many people make such life choices and what benefits does this have for us? How common is overuse of mobile phones? As early as 2013, some researchers defined this practice of drawing a line with electronic products as "digitally detox", which refers to a person avoiding or reducing the use of electronic products such as smartphones for a period of time in order to Use it to relieve stress or focus on real-world social connections. Smartphones are an important means of connecting us to the Internet world and an integral part of our daily lives. Because of this, many of us these days have shown a tendency to overuse our phones. According to a survey launched by Daily Economic News in 2022, 24.9% of consumers surveyed use mobile phones for more than 10 hours a day. Among them, 21.1% of users are heavy users (10 to 15 hours a day); 3.8% of users "never leave their hands" on their mobile phones every day and use them for more than 15 hours.

While the Internet and smartphones are indispensable today, studies have found that excessive use of them can have negative effects.

A Swedish study shows:

1. People with high frequency of mobile phone use have more severe sleep disorders and depression symptoms.
2. Higher stress from constantly checking messages and social media.

Benefits of “Digital Detox”

A software developer shared his feelings after giving up his smartphone: more time and improved interpersonal relationships.

Psychological research has found that reducing the use of smartphones and the Internet for 2~3 weeksbrings significant changes:

1. A more relaxed pace of life: Reduce the inflow of information, focus more, and have a stronger sense of control over life.
2. Reduced mental health risks: Promote positive coping strategies, improve sleep quality, and have a more positive mood.
3. Improved quality of social relationships: Reduce FOMO, increase interaction with relatives and friends, and expand social circle.

How to digitally detox?

Signs that you need a digital detox:

1. Can cause anxiety when you can’t find your phone.
2. Check your phone every few minutes.
3. Frustrated or lonely after scrolling through your phone.
4. Care about likes and comments in Moments or Weibo.
5. Worry about missing something.
6. Stay up late playing on your phone.

Method:

1. Set limits: Limit social media usage time and do not touch your phone for specific activities.
2. Eliminate distractions: Reduce or turn off push notifications, set a time to check and reply to messages.
3. Alternative activities: Set alternative activities (such as handicraft hobbies, walking) for the desire to browse the phone.
4. Experience record: Write down your feelings about reducing the use of mobile phones and strengthen the sense of boundaries with mobile phones and the Internet.

References

[1] Thomée, S., Härenstam, A., & Hagberg, M. (2011). Mobile phone use and stress, sleep disturbances, and symptoms of depression among young adults- a prospective cohort study. BMC public health, 11, 1-11.

[2] Radtke, T., Apel, T., Schenkel, K., Keller, J., & von Lindern, E. (2022). Digital detox: An effective solution in the smartphone era? A systematic literature review. Mobile Media & Communication, 10(2), 190-215.

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