I talk to many people who wish their partners would switch off their phone to save their relationship. However, it is easier said than done. Many of us find it hard to switch off from social media.  Even if we are not posting, we may be watching the news, keeping an eye on comments, or our favourite accounts. While it’s good mental health advice to switch off, for many, staying connected can also be part of our job too.

However, it’s not great for us. That connection with our phone can easily supplant connection with our loved ones. Screen time can wreak havoc on our sleep, and it’s all too easy to get sucked into comparing ourselves with others as we read about another couple’s amazing holiday to some beautiful tropical island. Our phones flicker at a rate that hypnotises us, something you may have experienced if you just popped on to quickly check Instagram and then suddenly realise that you’ve been scrolling for half an hour.

Nevertheless, it doesn’t do any harm to take a moment to think about how you interact with social media. How can you switch off from it?

Setting boundaries

By setting boundaries, we can transform the way we use these platforms, allowing them to serve us rather than consume us.

1. First and foremost, designate specific times for checking social media

Instead of constantly dipping in and out of your accounts, allocate fixed periods during the day. This allows you to remain intentional and focused on each other. If you have children, it’s also modelling healthy phone behaviour for them too.

It will take some self-discipline to embed this at first, but after a while it will become a habit and free up that social media free space for each other.

2. Turn off non-essential notifications

I no longer have any notifications on my phone. They are just too distracting. Even if you are able to ignore them going off and carry on with your conversation, there will be a part of your brain that is distracted by them. This means that they can easily disrupt your concentration and focus.

Decide when you engage, not the other way around.

3. Social media free zones

Creating social media-free zones within your home is another powerful strategy. I’ve long had a zero phones rule at the dining room table, but you could do the same for after 8pm, or on a Sunday perhaps.

Have you ever noticed that when one person gets their phone out, others follow suit? Physical boundaries can aid us in mentally clocking out from the digital world, encouraging presence in our immediate surroundings. This could simply be a phone free room.

4. Digital detoxes

Small but regular digital detoxes can give our brains that space to process. Commit to disconnecting for a few hours, a day, or even a weekend. If someone really needs you, they can phone!

Use this time to indulge in hobbies, relax, and reset together.

5. Cull like crazy

Lastly, be selective about who you follow. Not all content is beneficial. Unfollowing accounts that don’t add value is a game-changer.

You may not have control over what you see and follow from a workplace point of view. However, you can curate your personal feed to include voices and accounts that inspire, amuse or uplift you.

By doing this, you fill your social media experience with positivity and meaningful engagement.

As well as craving some time out for each other, this will boost your mental health. You’ll have more mental capacity to process whatever comes along. I promise, the results will be worth it.

If phone use is impacting your life and relationships, book a chat with me here to see how I can help. I see people in person in hythe and Folkestone, and online via Zoom and WhatsApp video.

The post Switch Off Your Phone to Save Your Relationship! appeared first on The Good Therapy Practice.