Hello hello and welcome to another episode of The Moment Podcast. 

Ok question for you. What’s the very first thing you do in the morning? 

Ok, here’s my other question. Do you ever turn your phone off? Like actually turn it off?

Probably not right?

Here’s a little stat for you, 61% of people check their phones the very first thing in the morning! 

**GASP**

That is wiiiillllld right?!!? 

What about this.

58% of men and 47% of women suffer from nomophobia. 

What is nomophobia you ask? Let me tell you. 

According to the nation library of medicine. Nomophobia is the fear of being without your smartphone. NO MObile PHone PhoBIA is used to describe a psychological condition when people have a fear of being detached from mobile phone connectivity. The term NOMOPHOBIA is constructed on definitions described in the DSM-IV, it has been labelled as a “phobia for a particular/specific things”. Various psychological factors are involved when a person overuses the mobile phone, e.g., low self-esteem, 

Take a minute and think about that for a second. 

58% of men and 47% of women have a fear of being without their smartphone. 

Now, I’m going to be honest when I was in the beginning stages of researching this topic for the show I thought the numbers were going to be a tad high because let’s face it. Who doesn’t have a smartphone these days right???

But to learn that so many of us have a legitimate fear of being without our devices it’s no wonder we struggle with being present or can’t seem to “find time” to take a moment from day to day responsibilities.

 Don’t get me wrong, I’m not anti technology. In fact, I loooove technology annnnnnnnnd I also think too much of anything can’t be a good thing. 

Because a lot of adults spend their time on a computer screen for work. 

Now I’m not going to just give you some terrifying stats and leave you hangin’ but I did want to provide you with concrete facts to emphasize how phone usage is one potential thing that impacts our mindfulness, our minds, being present and frankly our peace. 

When we’re spending so much time on a device and not engaging with what’s happening in real time were essentially becoming a witness to our own life and I don’t want that for you and I know you don’t either. 

Okay so now that we’ve talked about just how many people are addicted to their phone let’s talk about 3 reasons why limiting phone usage could be beneficial. 

Reason #1 

Decrease in anxiety 

It’s no secret that a lot of people struggle with anxiety, myself included. And While technology has created so many amazing new opportunities we can’t forget the importance of actual face to face social interactions. 

Humans are social creatures and as such we need to be social in person not just on social media. I know shocker right?! LOL

If we give ourselves the opportunity to recognize that we could be experiencing some “ringxiety” yes, that’s a real thing, I can’t believe it. 

Then that will enable us to find healthier coping skills and develop better techniques for stress management. 

Reason #2

Improvement in social connection 

Humans are social creatures. We need to be social. Research shows that happy people spend more time with others and have a richer set of social connections than unhappy people. 

Studies even show that the simple act of talking to a strange on the street can boost our mood more than we expect. 

Try sparking a conversation with someone you don’t know, say on public transportation, or asking a coworker about his/her day, or even a quick chat with the barista at a coffee shop. 

The key is to take the time to genuinnnnnnely connect with the other person. 

As Maya Angelou said, “people will forget what you said, people will forget what you did, but people will never forget how you made them feel.”

And last but not least….

Reason #3

More time

Ok we all want more time to do the things we want and to actually enjoy life more. And my mission will always be to help you live a life you love. 

By limiting your phone usage you will in fact have more “moments” that you can do the things you need or want to. 

If you really prioritize and sit down and think about why you feel pulled to pick up your phone you’ll realize that it may be because you’re seeking a distraction from real life, you’re using it as a coping mechanism or you want to feel closer and “check on” friends or family. 

I challenge you to think of other ways to let that person know you’re thinking of them. For example writing a letter and actually sending it in the mail. 

 Writing down all of the tasks you’ve been “wanting to get done” but can’t seem to find the time to do so etc

You will begin to see that these little pockets of time really begin to add up throughout the day. 

It’s been said that “cellphones are the biggest non-drug addiction in the 21st century”

So the question isn’t a matter of if we’re addicted, it’s why and what can we do about it?

Okay so now that I’ve convinced you here are 4 ways you can decrease your phone usage

1. Turn off all or nonessential notifications on your phone (ex. Games, apps you only check 1 once a month, email) If you’re someone who wants to go half way per se turn off the sound and/or alert but maybe leave the bubble icon. 

If you’re like me and you can’t stand to see a little bubble with a number in it then you may just want to turn off the entire notification all together. 

2. Delete social media off your phone (don’t come after me with this one but it really can help you decrease your phone usage) Compromise: log into social media using the web browser on your phone instead of the actual app (the point here is to add some friction to what takes 2 seconds to access instagram, facebook, tiktok etc) 

3. Set up screen time limits and don’t press ignore (use Mel Robbins technique of 5-4-3-2-1 and don’t add 15 more minutes of screen time or select turn)

4. Charge your phone somewhere else other than your bedroom. Some ideas. Desk, kitchen, or a spare room near your bedroom but not in the one you sleep in. This will help with the #1 thing that most people do which is checking their phones first thing in the morning.

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