People who consciously limit their daily phone use typically display these 7 traits, according to psychology

For years, I was the guy who was constantly glued to his phone.

You know the type:

• Always scrolling
• Constantly distracted
• Unable to be present
• Physically there, but mentally lost in the digital world.

There was a time, not so long ago, when my phone felt like an extension of my hand. I was a tech junkie — always connected, always available, but never really there.

My name is Lachlan Brown, founder of Hack Spirit and a psychology enthusiast. I noticed how my constant phone use affected my relationships, my mental wellbeing, and even my productivity.

And then I stumbled upon various psychological studies that suggested some intriguing traits among people who consciously limit their phone usage.

In this article, let’s delve into what these traits are and how they might change our lives. Maybe, like me, you’ll find inspiration to put your phone down a little more often.

Let’s dive in.

1) Increased mindfulness

Psychology studies have shown that constantly checking our phones can pull us away from the present moment, distracting us from the world around us.

On the other hand, those who choose to limit their screen time often demonstrate a greater ability to stay present and focused – they genuinely live in the here and now.

This might not sound like a big deal, but as someone who used to be a phone addict, I can tell you that it’s transformative.

Living in the moment means fully engaging with your surroundings and the people in your life. It’s about experiencing life, rather than just documenting it for social media.

If you’re interested in cultivating this trait, start small: designate certain times of the day as ‘no phone’ periods. Use these moments to focus on your surroundings, your thoughts, or simply your breathing.

When the urge to check your phone arises during these periods, acknowledge it but don’t act on it. Over time, you’ll find yourself becoming more mindful and less dependent on your digital device.

2) Improved social connections

I remember one particular dinner with close friends where I made a conscious decision to leave my phone in my pocket.

The result? I was more present, more engaged, and I noticed details of the conversation that I would have missed otherwise.

Our body language, facial expressions, and tone of voice play a bigger role in communication than the actual words we use.

By limiting phone use during social situations, you’re better equipped to pick up on these non-verbal cues, leading to richer, more meaningful interactions.

It’s a small change, but it can significantly enhance your understanding of others and deepen your relationships.

3) Increased productivity

Before I started consciously limiting my phone use, I would often find myself getting distracted by notifications during work hours. A quick check of a message would turn into minutes or even hours of mindless scrolling.

However, once I started setting specific times to check my phone and sticking to it, I noticed a drastic change in my productivity levels.

I remember working on a project for Hack Spirit where I needed to focus intensely. I decided to keep my phone in another room.

The result was astonishing. With no constant buzzes or beeps to distract me, I was able to get more done in less time.

This experience taught me that by reducing interruptions from our phones, we can enter a state of ‘flow’ – a term coined by psychologist Mihaly Csikszentmihalyi to describe the mental state of being completely immersed and focused on a task.

In essence, by consciously limiting our phone use, we can create more opportunities to experience this state of flow, leading to higher productivity and satisfaction with our work.

4) Improved sleep quality

Like many, I used to have a habit of scrolling through my phone right before bed. It seemed harmless until I started noticing the impact on my sleep – it was harder to fall asleep and I felt less rested in the morning.

I decided to change this habit after coming across a study by the National Sleep Foundation.

According to their research, exposure to the blue light emitted by our phones can interfere with our body’s natural sleep-wake cycle, making it harder to fall asleep and reducing the quality of our sleep.

So, I made a simple change – no phone usage an hour before bedtime. The results were noticeable. Falling asleep became easier and I woke up feeling more refreshed.

This is a clear example of how limiting phone use, especially before bed, can significantly improve our sleep quality and overall well being. For those interested, you can read more about the study here.

5) Increased self-awareness

Before I started controlling my phone use, I was barely aware of how much time I spent on it. It was when I began consciously limiting my screen time that I truly realized the extent of my previous phone usage.

I noticed that I often reached for my phone out of habit, even when there was no specific reason to check it. This awareness of my own behavior was a little shocking but ultimately liberating.

Becoming more self-aware helped me understand my own habits and thought patterns better. I started asking myself why I felt the need to constantly check my phone. Was it boredom? Anxiety? Procrastination?

By understanding the ‘why’ behind my behavior, I could then work on changing it.

In essence, by limiting our phone use, we can gain a deeper understanding of ourselves, our habits, and our motivations, leading to personal growth and self-improvement.

6) Better stress management

Back when I was constantly connected, the flood of emails, notifications, and updates was overwhelming. It felt like I was on a never-ending treadmill of digital information.

This constant connectivity created a sense of urgency and stress that was hard to shake off.

Then, I came across a quote by psychologist and author Dr. Sherry Turkle: “We expect more from technology and less from each other.”

This struck a chord with me. I realized that the constant connection I thought was beneficial was actually adding to my stress levels.

Once I started limiting my phone use, especially during non-work hours, I noticed a significant reduction in my stress levels.

I had more time for relaxation and self-care activities, such as reading or going for a walk, which further helped in managing stress.

By consciously choosing when to connect and disconnect, we can create a healthier balance between our digital and real lives, leading to better stress management.

7) Enhanced creativity

In our digital world, it’s tempting to reach for our phones whenever we have a spare moment.

But by doing so, we’re missing out on valuable opportunities for daydreaming and letting our minds wander, both of which are key to creative thinking.

I remember a time when I was struggling with a creative problem for Hack Spirit. Out of habit, I reached for my phone. But then I paused, put my phone down, and just let my mind wander instead.

To my surprise, after some time, a new idea popped into my head. It was a solution I probably wouldn’t have thought of if I had been distracted by my phone.

So next time you have a few free moments, resist the urge to check your phone. Allow yourself to be bored. You might be surprised by the creative ideas that emerge.

Practical tip: Try setting aside some ‘boredom’ time each day – even just 10 minutes – where you do nothing but let your mind wander. No phones allowed!

Conclusion

Consciously limiting our phone use can have profound effects on our lives.

It can boost our mindfulness, improve our social connections, increase productivity, enhance sleep quality, heighten self-awareness, better manage stress, and even stimulate creativity.

However, it’s essential to remember that change doesn’t happen overnight. Start small. Set specific ‘no phone’ periods during the day or decide not to use your phone an hour before bed.

The goal isn’t to completely eliminate phone use – it’s a valuable tool after all. The aim is to create a healthier relationship with our digital devices.

As with any habit change, it’s all about taking that first step. And who knows? You might just discover a more mindful, connected, and creative version of yourself along the way.