Put Your (Smart) Phone in the Friend Zone

By Gabriela Murza, Professional Practice Extension Assistant Professor, Health and Wellness/HEART Initiative

Smartphones have been around longer than we think (the iPhone was actually NOT the first!), but as they have become more commonplace in our lives, researchers have tried to study their impact on our mental health. Numerous studies continue to show how problematic smartphone use can impact mental health by affecting such things as sleep quality, social interactions, and ability to focus. Notice the phrase “problematic smartphone use”, not “general use”. Smartphones have become very useful by allowing us to work remotely, find our way around town, and stay up-to-date on world events, among other benefits. However, use becomes problematic when it interferes with daily functioning. 

No matter the level of use, setting boundaries around phone use can be beneficial for mental, emotional, and social health. So, is it time to put your (smart) phone in the Friend Zone? 

• We can get into the habit of using phones when we are bored or to fill time, but think of your phone as a tool to help improve productivity. For example, arrange apps so that the “productive” ones like email, fitness, maps, and work-related programs are easily seen. Put apps for things like social media, shopping, and games into folders or someplace less “findable”. 

• Are there apps on your phone that you haven’t used in a long time? Some phone systems track app-use and will suggest deleting them after some time, but you can go through your phone and delete apps yourself. This may include apps that are more for convenience, like for reading the news or shopping. You can access these via internet search, which takes more conscious effort, and there’s the added bonus of freeing up space and data. 

• Turn off all notifications, including email and social media. Mental health can be influenced in part by how connected we feel to the phone, whether we feel obligated to continuously monitor our phone, and even our motivations for using it. Turning off notifications can help us set boundaries, especially between work and home.

• Assess how you use your phone. Is most time spent scrolling through social media or playing games? If so, consider deleting these apps for a time and avoid accessing them in other ways. Let others know what you’re doing and ask for support. They may even join you! Sharing our plans is a great strategy for goal-setting in general because it helps with accountability and motivation.

• Set time and physical limits. Whether at work or at home, set your phone in a separate area, ideally out of sight, like a drawer, purse, or bedroom. Take it out at times that you set for yourself and stick to a pre-set time limit, such as for 10 minutes during lunch or after completing an assignment. 

 
There are many more strategies, and not all of them work for everyone. Find strategies that work for you and set attainable goals. If you live with others, like children or extended family, consider setting limits as a family challenge and together come up with creative ways to reward positive use. 
 

References:

Tweedle, S. (2015). The world's first smartphone, Simon, was created 15 years before the iPhone. Business Insider. https://www.businessinsider.com/worlds-first-smartphone-simon-launched-before-iphone-2015-6

Thomée, S. (2018). Mobile phone use and mental health. A review of the research that takes a psychological perspective on exposure. Int. J. Environ. Res. Public Health, 15(12), 2692; https://doi.org/10.3390/ijerph15122692

Yang, J., Fu, X., Liao, X., & Li, Y. (2020). Association of problematic smartphone use with poor sleep quality, depression, and anxiety: A systematic review and meta-analysis. Psychiatry Research, 284, 112686. https://doi.org/10.1016/j.psychres.2019.112686

Dwyer, R., Kushlev, K., & Dunn, E. (2018). Smartphone use undermines enjoyment of face-to-face social interactions. Journal of Experimental Social Psychology, 78, 233-239. https://doi.org/10.1016/j.jesp.2017.10.007

Derks, D., van Duin, D., Tims, M., & Bakker, A. (2015). Smartphone use and work-home interference: The moderating role of social norms and employee work engagement. J Occup Organ Psychol, 88, 155-177. https://doi.org/10.1111/joop.12083

Ohly, S. & Latour, A. (2014). Work-related smartphone use and well-being in the evening: The role of autonomous and controlled motivation. Journal of Personnel Psychology, 13(4), 174-183. https://doi.org/10.1027/1866-5888/a000114