Phone-free February could be the health trend we've all been waiting for

Your brain will thank you

Social media and high levels of screen time can impact our mental health, sleep cycle, and rob us of hours each day. Maybe it’s time we finally try going phone-free.

If you recoil in equal parts shame and shock every time you open up your phone settings to see your screen time, you’re not alone. If you feel even worse when you scroll through to see the apps taking up the majority of your day are social media related, you’re definitely not alone. 

According to a report from Deloitte, Gen Z Australians spend an average of 10 hours and 5 minutes on social media each week, even though we all know it’s poison to our brain and self esteem. Many of us know without need for consideration that the reason we’re constantly short on time, self confidence and motivation is social media, yet we still don’t stop scrolling.

Body+Soul’s Health of the Nation report confirmed that higher social media usage is linked to depression, with 19 per cent of respondents who used social media for more than five hours daily saying they frequently felt sad or depressed about their own lives. 

The report also found that heavy social media users reported more frequent feelings of sadness and self-comparison, which can compound feelings of isolation and mental strain.

Is a phone-free month the answer?

So maybe a phone-free February is exactly what we all need.

Imagine all of the hobbies we could pick up, all the housework we could get done, the books we could read, the friends we could see – not to mention the sleep we could catch up on. 

Phone addiction is so entrenched in our day-to-day that this sounds utopian, but it’s perfectly doable.

We’re seeing more and more young people buying ‘dummy phones’ to break their scrolling addictions and ease their experience of phantom notifications every 5 minutes. We never thought we’d see the return of the flip phone, but these mighty little devices are doing wonders for mental health. 

So if even influencers who rely on social media for a job can limit their screen time, why can’t we cut ours down for a month?

Imagine all of the hobbies we could pick up, all the housework we could get done, the books we could read, the friends we could see – not to mention the sleep we could catch up on. Image: Pexels

Ways to incrementally reduce your screen time 

If the concept feels too overwhelming, that’s completely understandable. What else are we going to do with half of our waking hours? Luckily, clinical psychologist and founder of The Anxiety Clinic, Dr Jodie Lowinger tells Body+Soul that just spending less time staring at a screen is beneficial.

“Even a small reduction can lead to less distraction which means better concentration on work, study, or personal goals. Reduced blue light exposure leads to improved sleep quality. A break from social media removes the pressure of notifications and comparison. More presence in social interactions strengthens meaningful connections. Being less reactive to negative news improves mental wellbeing.” None of these sound too bad, right?

If you feel like you’re missing a limb after putting your phone out of sight, the expert has some easy swaps to keep your mind and hands busy. “Replacing mindless scrolling with intentional activities makes reducing screen time easier”, she says. 

“Some habit swaps include swapping scrolling for intentional reading. For example, replace phone time with books, audiobooks or podcasts. Consider swapping passive viewing for active learning such as engaging in skill-building or a hobby. Swap late night scrolling for a phone-free end-of-day routine.”

She suggests we “experiment with charging your phone outside the bedroom and use a separate alarm clock and see the positive impact it has on your life. Swap dopamine hits from likes for real life challenges. Set micro goals such as daily walks or creative challenges. It can also be helpful to disable notifications and set designated times to check social media instead.”

“Some habit swaps include swapping scrolling for intentional reading. For example, replace phone time with books, audiobooks or podcasts." Image: Getty

Small changes to save your brain

If your phone is a comfort blanket to you right now and you’re not in a place to try to reduce your screen time, that’s okay. The clinical psychologist says there are small changes you can make to the way you use your phone that will still have a big positive impact.

Top tips for using your phone less:

• Setting screen-free zones, such as at the dinner table or before bed
• Consider using app blockers such as Forest to reduce temptation
• Replace digital downtime with physical activities such as walking or doing something creative
• Awareness is the first step to change, so use screen time reports to see what your current usage looks like
• Try going phone-free just for one specific time of the day 
• Recognise that reducing phone use doesn’t mean disconnecting, it means being more intentional about how we engage with technology

Awareness is the first step to change so use screen time reports to see what your current usage looks like. Image: Getty

Changing how we use social media

The expert urges us to remind ourselves that social media isn’t real, and to regularly check in with ourselves after opening social media apps to protect our mental health. 

“Instead of quitting social media entirely, conscious consumption can make a significant difference. Follow accounts that inspire or educate rather than trigger insecurity. Instead of passively scrolling, use social media to interact meaningfully with people. Time block and schedule social media time instead of using it impulsively throughout the day. Use social media for creativity (writing, photography, sharing art) rather than passive scrolling.”

If you’re still finding it hard to change your relationship with social media, there are things you can do to lessen the blow to your brain. 

Lowinger says “after scrolling, the brain can be overstimulated, so it can be helpful to reset by going for a walk or other form of exercise to reduce cortisol and boost mood. Breathing or meditation can also help to recalibrate the nervous system. Journaling can help process emotions and build self-awareness. Engaging in valued activities can provide a dopamine boost without the digital overload. Catching up with family or friends can also strengthen relationships while rebalancing digital overload.”

It can feel like a big change, but she adds “by implementing small, mindful changes you can make a significant cumulative impact in supporting your overall wellbeing”.

Originally published as Phone-free February could be the health trend we've all been waiting for