A new trend on the block challenges this February to reduce its screen time and go to ‘phone-free’. But hold, this viral challenge does not require just to give up due to the title of this viral challenge!

In today’s digital world, it is almost impossible for people to dig your mobile phone for the whole month. This is why this challenge provides two levels to choose from a non-profit-making campaign co-produced by the challenge-blind solidarity Foundation: phone-free and phone-flakes.

Phone-free is radical level, which requires you to leave your phone completely for a month. However, there is also more obtainable phone-flax level, which focuses on the use of your phone and reducing the overall screen time.

According to Statista, the average mobile screen time in India was about 4.77 hours per day.

It is not uncommon for people to take your phone to the toilet and inadvertently spend 30 to 60 minutes of scrolling. Similarly, they can pick up their phone to send or call a lesson, but in the end are lost in uninterrupted social media browsing. If you are someone who struggles to keep your phone down, you may want to raise this challenge – your health will thank you for it.

Excessive phone uses are associated with many physical and mental health conditions, including eye stress, neck pain, back pain, loneliness, mood disorder and sleep disturbances. Several studies also show that it is associated with cognitive-emotional regulation, impulse, social media addiction, shame and difficulties in low self-esteem. Unhealthy eating habits, migraines, low physical fitness, and changes in the amount of gray substance of the brain have also been added to the use of excessive phones.

Conversely, cutting the use of your phone back to one hour a day can lead to significant health benefits.

Phone and social media apps are designed for drug addiction. By cutting your screen time, you will need to challenge your dopamine boost loop. Why? Because your brain becomes addicted to the constant dopamine hit you experience when using your phone – whether it is from receiving a new message, watching the reel or receiving a new information. This cycle of immediate satisfaction makes it difficult to stay away from the screen.

If you want to rethink your relationship with your phone and cut your daily screen time, then here are some suggestions:

Disable push notifications for unnecessary apps

If possible, start with unnecessary apps like beauty store, food delivery services and even unnecessary apps like Instagram. Many of us pop up a notification on screen every time. You should also consider removing unwanted apps.

Start with mini brake

Take many short screen-free brakes and challenge your brain smartly. Start with 10 minutes, then slowly increase them for 30 minutes and an hour. If you manage well, try completely phone-free day once a week.

However, if you experience anxiety or nervousness attacks while taking a phone break, it is advisable to consult a mental health specialist.

There is a ‘offline’ plan

To avoid taking your phone out of boredom, capture yourself with other activities such as reading, exercise, color, doodling, walking, cooking, cooking, food, or puzzle. Select the activities you enjoy. If you feel bored of yourself, remind yourself that it is really beneficial for your health.

Do not take your phone in the bedroom

This step can help in many ways.

Taking your phone to a washroom is a recipe for disaster (it highlights you to various germs, increases the risk of infection, and even painful bleeding may occur). Similarly, using your phone before sleeping can negatively affect your sleep quality, hosting health issues.

By avoiding the use of phone in bed and bathroom, you not only reduce screen time, but also protect your health.

Tell your friends and family

Inform your social circle that you are trying to reduce the use of your phone so that you do not feel pressure to answer immediately, making it easier to stay away from your mobile.

Remind yourself

All this is about training your brain. Remind yourself why you are on this discovery to reduce the use of the phone -reduce your ‘Why’. Before taking your phone, take a moment to decide what you want to do and how long.

Phone-free February is a great opportunity to reflect your relationship with your phone. Are you using it, or is it consuming you?