Is Your Phone Helping or Hurting You? Take the 'Worth It' Test

Why Do You Spend So Much Time on Your Phone?

Do you ever feel like your phone is glued to your hand? You're not alone! Lots of people spend hours each day looking at their phones. It's easy to get caught up in scrolling, watching videos, or checking social media.

Think about your day. When do you use your phone? Maybe it's first thing in the morning, or when you're bored, or when you should be doing something else. A recent study found that people in America spend about 5 hours a day on their phones! That's like watching a really long movie every single day. And get this: most people check their phones about 205 times a day. That's a lot!

Why do we do this? Phones are fun and helpful. They let us talk to friends, learn new things, and relax. But sometimes, we use them too much without even thinking about it. It becomes a habit. Are you spending your time on your phone in ways that help you, or are some apps just wasting your time?

What Are Your Goals? (Really Think About It!)

Okay, let's think about you. What do you want to do with your life? What are your goals?

Maybe you want to:

Learn a new skill
Spend more time with friends and family
Get better sleep
Feel less stressed
Be more productive at work or school

These are all great goals! But think about how you spend your time right now. Is your phone helping you reach these goals, or is it getting in the way?

Phones can be tools to help us. There are apps that can help you learn, stay organized, and even relax. But they can also be distractions. Think about the things you do on your phone. Do they help you move closer to your goals, or do they pull you further away?

It's all about balance. Technology can be amazing, but it's important to make sure it's helping you live the life you want. There are tools to help you find this balance, like apps that track your screen time and help you set limits. It's about using technology in a way that makes your life better, not just busier.

The 'Worth It' Test: Does This App Help You?

Let's try a simple test. We'll call it the 'Worth It' Test.

Think about the apps you use most on your phone. For each app, ask yourself:

Does this app help me learn something new or useful?
Does this app help me connect with people I care about?
Does this app help me relax and feel good in a healthy way?
Does this app help me reach my goals?

If you answer 'yes' to any of these questions, then maybe that app is 'worth it' for some of your time. But if you mostly answer 'no', then that app might be taking up time you could use for better things.

For example, an app that helps you learn a new language? Probably 'worth it'. An app where you mindlessly scroll through funny videos for hours? Maybe not so 'worth it'.

There are even apps that can help you see how much time you spend on different apps. They are called 'Digital Wellbeing' apps. These apps can show you where your time is going and help you set limits. They can even help you focus and get better sleep by turning off notifications and making your screen less colorful at night. It's like having a tool to help you check if your phone use is 'worth it' for you.

Say 'No' to Time-Wasting Apps

Okay, let's be honest. We all have apps that are just time-wasters. They might be fun for a few minutes, but then you look up and an hour is gone! These apps can steal your time and attention without giving much back.

Think about social media apps, some games, or endless video feeds. A recent report said people spend about a third of their waking hours using apps! That's a lot of time! And much of that time is spent on social media, photo, and video apps. One app, TikTok, saw people spending 90% more time on it compared to the year before.

It's okay to use these apps sometimes for fun. But if you want to take back your time, you need to learn to say 'no' to time-wasting apps. It's like saying 'no' to too much candy. A little is okay, but too much isn't good for you.

How can you say 'no'? Here are a few ideas:

Delete the app: If you don't have it on your phone, you can't waste time on it!
Set time limits: Use your phone's settings to limit how much time you spend on certain apps each day.
Turn off notifications: Stop apps from buzzing and pulling you back in all the time.
Replace it with something better: When you feel the urge to open a time-wasting app, do something else instead (we'll talk about fun things to do later!).

Think of it like this: your time is valuable. Don't let time-wasting apps steal it from you.

Find Fun Things to Do That Aren't on Your Phone

Okay, so we're saying 'no' to time-wasting apps. But what should you do instead? The good news is there are tons of fun and interesting things to do that don't involve your phone!

Think about things you used to enjoy before phones took over everything. Or maybe try something completely new!

Here are some ideas to get you started:

Get outside: Go for a walk in the park, ride your bike, or just sit in nature and enjoy the fresh air. Nature is really good for your mind.
Be creative: Draw, paint, write, play music, or build something. Doing creative things can be really relaxing and fun.
Get active: Play a sport, dance, do yoga, or just move your body. Exercise is great for your body and mind.
Learn something new: Read a book, learn a new language, try a new recipe, or start a new hobby. Learning keeps your brain sharp and makes life more interesting.
Connect with people: Spend time with friends and family, talk to someone new, or volunteer in your community. People are important!

There are actually hundreds of things you can do instead of being on your phone! The problem with phones is they can make us forget about all the other cool things in the world around us. Try making a list of things you enjoy or want to try. Then, when you're tempted to grab your phone out of habit, look at your list instead and pick something fun to do!

Use FocusPledge to Stay on Track

Want some extra help staying focused and using your phone less,? There's an app for that! It's called FocusPledge.

FocusPledge is like a helpful coach for your phone use. It can help you:

Block distracting apps: You can tell FocusPledge to block apps like social media or games when you need to focus on work or studying.
Set app limits: You can set a time limit for how long you use certain apps each day. Once you reach your limit, FocusPledge will gently remind you to take a break.
Schedule focus time: You can set up times when you want to be extra focused, and FocusPledge will help you stick to your plan.

Think of FocusPledge as a tool to help you be more mindful about your phone use. Mindfulness is about paying attention to what you're doing in the present moment. When you use your phone without thinking, you're not being mindful. FocusPledge can help you be more aware of how you're using your phone and make choices that are better for you.

Using apps like FocusPledge can be a really good way to take control of your screen time. Studies show that too much internet and phone use can actually make it harder to focus and be mindful. But by using tools to help us manage our tech, we can get back to being more present and focused in our lives.

Make Time for People You Care About

Hey, remember those goals we talked about? One of the best goals is to have strong relationships with people you care about. Your phone can be a tool to connect with people, but it can also get in the way of real connection.

Think about it. Have you ever been with friends or family and everyone is just looking at their phones? It's like you're together, but not really together.

Making time for people means putting down your phone and being present with them. It means:

Having real conversations: Put your phone away when you're talking to someone. Listen to them and really hear what they're saying.
Doing things together: Plan activities with friends and family that don't involve screens. Go for a walk, play a game, cook a meal together, or just hang out and talk.
Being there for them: When someone you care about needs you, be there for them without distractions. Put your phone on silent and give them your full attention.

Real connections with people are super important for your happiness and well-being. Phones are useful, but they can't replace the feeling of being close to someone you care about. Make time for the people who matter most in your life. Put your phone down and look up!

Small Changes, Big Results

You don't have to change everything about your phone use overnight. Small changes can make a big difference over time. Think of it like building a muscle. You don't get strong in one day. You do a little bit each day, and slowly but surely, you get stronger.

Here are some small changes you can try starting today:

Phone-free mornings: Try not to look at your phone for the first hour after you wake up. See how it feels to start your day without being glued to your screen.
Phone-free meals: Put your phones away during meals. Focus on your food and the people you're eating with.
Set phone-free times: Choose certain times of the day or days of the week to put your phone away completely. Maybe it's evenings, or weekends, or just for a few hours each day.
One thing at a time: When you use your phone for a specific task, try to focus on just that task and avoid getting distracted by other apps.

Even small moments of mindfulness throughout your day can add up. Studies show that even short bursts of mindfulness can help reduce stress and improve your focus. So, start small, be patient with yourself, and celebrate your progress. You got this!

References