#phone usage

On January the 22nd I had an appointment with my mom and the boss of the care home where I will move in in fall. The boss of my current care home especially searched for care homes where I don’t need to go to a special workplace / day center and can stay at the care home while day.

But suddenly the boss of the other care home told me that people there need to go to a day centre / special workplace as long as they aren't in the special group where only people who where in psychwards for decades can live. This on his own wouldn't be a big problem but people aren't allowed to use phones or tablets in the day center and that is a very big problem. Since I don't force me to work or do other non phone activities at the day center my mental health good better and my meltdown frequency went down from nearly every day to usually 3 times a week and I have less aggressive Meltdowns. It's because it reduces stress and phone activities are less frustrating and there are also other reasons.

So it's basically good for myself and for my environment that I'm allowed to use my phone and Ipad at the day center. I couldn't dicuss with the boss of my future care home because I had an aggressive meltdown after he told me that and he went away because of it.

Smartphones, with their constant connection to information and entertainment, can easily become a crutch in our modern lives. If you find yourself struggling to put your phone down, you're not alone. Many people battle phone addiction, but the good news is there are effective techniques for recovery.

Understanding Your Usage:

Track Your Time: The first step is awareness. Utilize built-in phone features or download apps that track your daily and weekly phone usage. Identifying peak usage times and the apps that hold your attention most is crucial.

Setting Boundaries and Taking Control:

Schedule Phone-Free Zones: Designate specific times and locations where your phone is off-limits. This could be during meals, work hours, or before bed. Consider placing your phone in a different room when charging at night to avoid the temptation of late-night scrolling.

Utilize Digital Wellbeing Tools: Most smartphones offer built-in digital wellbeing features. Explore options like app timers to limit usage of specific apps, notification controls to minimize distractions, and grayscale mode to make your phone less visually stimulating.

Replacing Unhealthy Habits with Meaningful Activities:

Find Alternatives: Identify activities you enjoy that don't involve your phone. Reconnect with loved ones, engage in physical hobbies like going for a walk or playing a sport, delve into a book, or pursue a creative outlet.

Making Your Phone Less Appealing:

Simplify Your Homescreen: Remove unnecessary apps that tempt you to waste time. Organize the remaining apps into folders for a cleaner look and minimize clutter.

Rewarding Progress and Building Sustainability:

Set Achievable Goals: Start with small, achievable goals for reducing phone usage and gradually increase the difficulty as you progress. Reward yourself for reaching milestones to stay motivated on your journey.

Additional Tips for Long-Term Success:

Find an Accountability Partner: Enlist a friend or family member to support you in your quest to curb phone addiction. Share your goals and hold each other accountable for reducing screen time.

Invest in a Dedicated Alarm Clock: Break the habit of using your phone as an alarm and reclaim your mornings. A traditional alarm clock allows you to wake up without the immediate pull of social media or emails.

Explore Relaxation Apps: Consider using apps designed for relaxation and stress relief. Guided meditations, calming soundscapes, or mindfulness exercises can help you unwind without resorting to your phone.

Digital Detox: Challenge yourself to a digital detox – a temporary break from your phone. Start with a few hours, a day, or even a weekend to experience the benefits of being disconnected and reconnecting with the world around you.