Smartphone Best Practices


We fully believe in the power of technology to act as a connector between individuals and advancer for human thinking, but also recognize the dark side of smartphone usage, which has contributed to increased anxiety, isolation, and social issues in the past decade. Thus, we are here to help provide some tips and tricks on how to maintain and improve a healthier relationship with your smartphone. 

How can smartphone usage cause anxiety?

Increasing evidence suggests that there is a relationship between smartphone usage and increased anxiety, especially in regards to social media usage. Oftentimes, we feel rewarded when receiving notifications and viewing new media on our phones because of the short spurt of dopamine released in our brains that many technology giants work hard to create. This leads to addictive behaviors such as constantly checking your phone and feeling the need to have it by your side at all times. Moreover, it leads to a constant feeling of FOMO and social anxieties. 

What are the benefits of creating a healthier relationship with my smartphone?

To cultivate a healthier relationship with your smartphone is to cultivate your mental health. It can result in better sleep, healthier relationships, more time to spend on self-care, and an overall feeling of better mental wellness. The faceless communication entailed by social media and overall technology usage causes an unnatural social platform in which we are unable to see the consequence of our actions in person, which can have long lasting negative impacts on the individual and group cohort. Rethinking and reconstructing the way we handle social interaction online will result in a healthier and happier society. 

Smartphone usage in no way automatically guarantees weakened mental health and anxieties. However, it is extremely important to develop an awareness of the downsides of this type of technology, such that we know when we have fallen into the slippery slope of smartphone anxiety, and can also help friends when they have done so. 


  1. If you have an iphone, make use of the different settings that allow for app time limitations, periods of down time, and usage tracking. If you don’t have an iphone, look up what features your phone has to set limits (i.e. android)
  2. Consider the general Instagram rules for following (works for Facebook, Tik Tok and Snapchat too!): 
    Does it make you compare yourself → UNFOLLOW
    Does it make you want to purchase a lot of things → UNFOLLOW
    Do they post images/videos that are harmful or triggering to you → UNFOLLOW
    Does it inspire you to be creative → FOLLOW
    Does it bring you helpful or supportive information → FOLLOW
  3. Stop using your phone 30 minutes to an hour before you plan to sleep. Limiting the light from your phone and overstimulation will help you obtain more optimal sleep patterns. 
  4. Turn off notifications for an app that you feel may cause unnecessary anxiety and time consumption
  5.  Try to enjoy at least 3 phone free mornings (wake up- noon) this week
  6. Rearrange your home screen to only show basic tools such as maps, camera, calculator, clock, etc…
  7. To the extent that it is possible, try to call people instead of texting in order to avoid miscommunications and unnecessary screen time