How much time have you wasted online today? Think about how much of your time you have spent on the internet, doing things that aren’t going to make any difference to your life. Refreshing Twitter over and over again, watching funny cat videos, laughing at memes, or reading about the best Hail Mary’s in NFL history. All these things are temporarily diverting and can easily stave off boredom in those quiet moments, but the truth is, your online habits are probably doing more harm than good.
Most people on the planet now have a smartphone in their pocket and a laptop or tablet at home. At any point in your day, you are within a few seconds of accessing any information you could wish for. The entire world is at your fingertips and when you think about it like that, it’s amazing that anyone gets anything done at all. Easy access to social media, Google, Reddit, and streaming sites may provide easy entertainment, but they are, by design, addictive. Every time you go on Instagram and see a notification that someone has liked your latest post, your brain gives you a tiny dopamine hit. As a result, your brain begins to crave this pleasant sensation, and you enter a cycle of continually checking and rechecking your Instagram.
This behavior can have so many negative impacts on your life. Not only does it waste time and hinder productivity, but spending too much time on your phone can lead to impaired memory, concentration, and cognitive function. Overuse of social media frequently leads to issues with self-esteem, confidence, and anxiety, and it can affect you physically too. More and more young people are developing “text neck” as a result of craning their heads to look down at their phones all the time.
By breaking your addiction and spending less time online, your mind and body will immediately benefit. You will be able to reclaim your life and use all that extra time to focus on yourself and the activities you really care about.
To get you started, here are five tips to help you spend less time on the internet.
Work more efficiently
Everyone needs to use a phone or computer for things like work and checking emails. But often this productivity is hindered by a great deal of aimless Googling and social media trawling. Try to work smarter by scheduling your important tasks to be completed within a set time window. This will give your work more urgency, and you’ll be less likely to waste time as a result.
Block distractions
Even when you have every intention to knuckle down and work, the internet can be a tempting place. It’s not always easy to show the necessary restraint and self-control. Make things easier for yourself by actively blocking these distractions. There are numerous apps for phones and computers that allow you to block any site of your choosing for a certain amount of time.
Schedule tech-free time
If you want to make the most of your time, the best thing to do is schedule moments without technology every day. Block out a couple of hours in the morning or evening to turn off your phone and engage in more wholesome, analog hobbies. Read a book instead of watching TV, or play a board game with family instead of Candy Crush on your phone. Get into exercise by running or going for long walks and find productive hobbies to fill your time. You could get into baking, gardening, DIY, or arts and crafts. The choice is yours.
Leave the phone at home
The idea might seem scary at first, but learning to live without your phone can be hugely liberating. Next time you go for a run around the park or a walk to the shops, leave your phone at home. Learn to be more mindful of the world around you without your nose in your screen. Bring a book for those times when you’re sitting at the bus stop or waiting at the doctor’s office.
Spend more quality time with friends
One of the main reasons it’s so difficult to spend less time on your phone is the need to reply and communicate with friends and family. But WhatsApp and Snapchat conversations aren’t as meaningful as the real thing. Rather than being a slave to your notifications and constantly feeling the need to chat online, make an effort to spend more quality time with friends in person. Make plans to go for dinner or drinks, or even call someone up instead. Your friendships will improve, and you’ll be spending a lot less time online too.