Swipe Less, Live More: Smartphone Use for Better Mental and Physical Health
Smartphones are now used for nearly everything and you may be used to using yours for work, pleasure and everything in between. Social media use is now at an all time high as is addiction; and some of the negative effects that can come with it happen in as little as 7 minutes of swiping and scrolling. However, Smartphones are not all bad and there are many benefits to health and fitness when used the right way in balance with boundaries.
If you missed our article about sorting through health and fitness absolutisms that are often found all over social media these days, check that out here.
In today's digital age, our smartphones have become almost like an extension of ourselves. They keep us connected, informed, and entertained, all in the palm of our hand or tablet too. But what if this constant connection is doing more harm than good? Perhaps it’s the amount of time, the things we can be connected to, or maybe it’s just what we tend to focus on as humans when we have it available so effortlessly. Let’s talk about how your smartphone might be impacting your health—both mentally and physically—and what you can do about it without resorting to drastic measures like chucking it into the ocean.
The Mental Toll of Constant Connectivity
One of the most significant ways our smartphones can negatively impact our mental health is through the constant access to social media, email, and other digital distractions. Social media can be a particularly harmful one and Instagram was found to be the worst in one recent (2020) article by research out of Northwestern, UCLA and Oxford. It’s easy to get caught in the cycle of endlessly scrolling through Instagram, Facebook, or TikTok, comparing our lives to others and feeling inadequate as a result. We can now connect ourselves to what seems like every other person being a multi-millionaire globetrotter with an 8-pack. Historically, before this level of connectivity, or social circles were much smaller and that would have been an extreme outlier. Now it seems disproportionately the norm. In turn, can lead to feelings of anxiety, depression, and loneliness—issues that have been on the rise in recent years, particularly among younger generations.
Moreover, the constant barrage of notifications, emails, and messages creates a sense of urgency that can leave us feeling stressed and overwhelmed. The need to stay on top of everything can blur the boundaries between work and personal life, making it difficult to truly disconnect and recharge. Over time, this can lead to burnout, affecting both your mental well-being and your productivity. When we lose the ability to connect with our own natural restoration mechanisms it can be an issue for mental and physical health both.
Physical Health Isn’t Off the Hook Either
While the mental impacts of smartphone use are often discussed, the physical toll is just as real. Hours spent hunched over a screen aren’t exactly the best for posture, motion and blood flow, or natural daily rhythms like sleep that involve exposure to calm or dimly lit environments.
In turn, this constant exposure has cascading effects - like poor sleep for example - which can then lead to a host of other health issues. These include weight gain, decreased immune function, decreased parasympathetic nervous system tone, and a higher risk association with chronic conditions like heart disease and diabetes.
Finding Balance Without Going Off the Grid
Cutting to the chase, what can you do to mitigate these negative effects without ditching your smartphone altogether? Here are some practical steps:
Set Boundaries with Screen Time: Start by setting limits on how much time you spend on social media, gaming apps, or even work emails. Many smartphones have built-in tools that allow you to monitor and manage your screen time. Use them to your advantage.
Designate Phone-Free Zones: Create specific areas in your home, like the bedroom or dining table, where smartphones are off-limits. This can help you establish healthier boundaries and promote more meaningful interactions with the people around you. We recently started getting these out of our room when we found them creeping in. It’s a big one!
Practice Digital Detoxes: Schedule regular breaks from your smartphone. Whether it’s for a few hours on the weekend or a full day (or even week )once a month or at least annually, taking time away from your device can help you reset and reduce feelings of burnout. One incredibly powerful one is a social media break for a week or two that all of our health coaching clients will attest to changing their relationship with those platforms.
Prioritize Sleep Hygiene: Make it a habit to turn off your screens at least an hour before bed. Use this time to unwind with a book, practice mindfulness, or engage in another relaxing activity that doesn’t involve a screen. You can also enable night mode on your device to reduce blue light exposure in the evening.
Use Your Phone to Stay Active: Balance your screen time with physical activity. Set reminders to stand up, stretch, or take a walk every hour if you find yourself glued to your phone for extended periods. Even small changes like standing up while answering a call can make a difference.
Use Your Phone to Promote Health: Your phone can be a powerful tool (sometimes with other devices like smartwatches) to help you track meaningful health trends like daily step count, resting heart rate (RHR) and heart rate variability (HRV).
Mindful Consumption: Be intentional about what you consume on your smartphone. Curate your social media feeds to include content that uplifts and inspires you, educates you, or perhaps shows you other restorative practices like gardening rather than content that triggers stress or negative emotions.
Communication Over Convenience: Whenever possible, choose face-to-face conversations or phone calls over text messages and emails. This can help reduce misunderstandings and build stronger, more meaningful connections. We are social creatures by nature most of all.
Balance as Always…
Your smartphone is a powerful tool that can enhance your life in many ways, but it’s essential to be mindful of how it may be impacting your health. By setting boundaries, taking breaks, and being intentional about your screen time, you can enjoy the benefits of your smartphone without sacrificing your mental and physical well-being. So, no need to toss your phone into the ocean…yet—just use it wisely!
If you’re finding it hard to implement these changes or have any tips of your own to share, we would love to hear from you. we are all about supporting each other in creating healthier tech habits. It’s harder than ever these days, but doesn’t have to be!
Some Late August Announcements:
We have a couple personal training spots open and are running some specials on manual therapy if you are looking to work 1:1 or perhaps get some self care time. Book here using code MT15
Joey will be away August 29th-Septemer 14th on a much needed vacation but coach Micah will be filling in.
We will soon have some very cool new equipment to use in our 1:1 personal training and semi-private group training. More to come in the month ahead on this.
Health coaching spots remain closed until the tail end of Summer, but will open this back up again late September along with another nutrition seminar. If you’re interested, please book a free consult with us to get a jump start.