Constant availability, the fear of missing out on something and wasting time. Are you annoyed with yourself that you are constantly on the phone? We will help you how to get a digital break and change your smartphone usage in the long term with “Digital Detox”.
TABLE OF CONTENTS
1 Digital Detox: Manually set up mobile-free time
2 Cell phone fasting: These apps will help you with a digital detox
Google’s “Digital Wellbeing” for Android
Apple’s “Screen Time” for iOS
Forest
AppDetox
Space
OffTime
After the invention of the Internet, smartphones have probably had the most lasting impact on the world. Whether at home in front of the television, on the train or at work – the smartphone is always close at hand; supports, informs and entertains. So it’s no wonder that, according to the market research institute Statista , people under the age of 24 check their cell phones more than 50 times a day (as of 2016).
In some extreme cases, smartphone enthusiasm can even be viewed as a conventional addiction. But even for average users it could be worthwhile to leave the smart mobile phone on the left for a while and to fight the fear of missing something.
DIGITAL DETOX: MANUALLY SET UP MOBILE-FREE TIME
The term “detox” is mainly used in connection with diets – or rather detoxification. The body should be cleansed of harmful substances, at least in theory. What sounds like a juice cure ultimately has the following goal: To reduce the stress factor that can arise from constant availability and the incessant flood of information.
With digital detox, you rather allow your mind and at least your eyes a break from the virtual overstimulation. If you want to do without your mobile phone and frequently used apps manually and at your own discretion, there are a few settings that make the fasting successful.
Deactivate push notifications: Every push that reaches your smartphone lights up your mobile phone. So that you are not permanently lured to the screen, deactivate the notification as long as you are fasting – both from browsers and from apps.
Activate sleep mode: To avoid messages and calls at certain times, you can set a sleep mode. You can read here how to do this on Android and iOS .
Mobile phone-free zone at home: Even if you are actually watching TV or have a visit – the smartphone is usually always within reach. It doesn’t have to be. Instead, leave your cell phone “outside”. Set up areas in your four walls where you will not use your smartphone. Define a permanent place where the cell phone can be out of range.
Time without a smartphone: You can also extend the zone to general periods inside and outside your home. Consciously do without your mobile phone or special apps at certain times or in set periods of time. Advanced users can also define a day of the week on which they are completely offline.
Clutter your cell phone: It is also helpful to throw away ballast and clear your cell phone – regardless of whether it is at the end of the year or the beginning of the year or during Lent. Delete unnecessary apps and unused content. Make room for new life on your smartphone.
No more excuses and create analog alternatives: Do you need your cell phone as an alarm clock? For your mails? No, there are alternatives for all of this – depending on the case, also analog. Be aware of your consumption and just as consciously take your time off.
If you don’t want to or can’t face your inner weaker self, you can get support from apps. The most helpful are listed below.
CELL PHONE FASTING: THESE APPS WILL HELP YOU WITH A DIGITAL DETOX
Google’s “Digital Wellbeing” for Android
“Digital Wellbeing” has been an integral part of Google services since Android 9 Pie . The app helps to observe and track habits. If you have activated the service, you can monitor how often you unlock your smartphone, which apps you use or which messages you receive. You can also see how long you sat in front of the screen.
In addition, the time in which you use your cell phone can be restricted. To do this, you have to enter a certain period in the dashboard. There is also a relaxation mode that is easy on the eye. Different shades of gray prevent the colorful overstimulation and the “do not disturb” mode prevents annoyance from messages or calls.
Independent of Google, some manufacturers have also developed their own services. OnePlus offers “Zen Mode” on its smartphones, for example . This can even be set so that the cell phone cannot be used during the period. Also, Samsung offers its own version.
Apple’s “Screen Time” for iOS
Also, Apple has for its iPhones and iPads with ” screen time ” a separate sleep mode in store. As with Android, the app can be found in the smartphone’s settings and has been in Apple’s operating system since iOS 12. With the service you can monitor your screen time: Various statistics show how often you use your iPhone or how many and which apps you use. In detail, you can also see the individual usage time per app or how long you use which device that you have registered in the Apple ID.
If you want a “real” time out, you can set a time limit for apps. The app may then only run outside of the time and must otherwise be unlocked with a code. This setting is suitable for your digital detox, but also for children, for example, who should only spend a little time on the iPhone.
Forest
The first application for digital detoxing is Forest. Here the developers try to motivate you to “abstain” by receiving a digital tree for a certain period of time in which you do not use the smartphone. If you show willpower, a whole forest can emerge that you can share with your friends. Alternatively, you end up in front of a barren desert landscape.
Forest is reminiscent of a game, because users can use the app to collect coins or activate certain goals – depending on how well they can keep their hands off the cell phone. If you have enough coins, you can donate them to a non-profit organization for nature conservation. However, the app itself is peppered with all kinds of advertising and only offers some features for a fee.
AppDetox
An alternative approach is available to digital dropouts by using AppDetox. In contrast to “Forest”, AppDetox does not reward users for leaving their smartphone switched off altogether. On the contrary: the app helps to minimize the use of specific programs. For this purpose, statistics are first created on how often the individual apps are used. In retrospect, certain rules can be drawn up for the use of these – for example, a maximum usage time or how often the application can be opened in a week.
In addition, AppDetox also offers to encourage more movement. You can determine how many steps you have to take before you can use an app for ten seconds as a “reward”. If that is ultimately too strenuous for you, you can break the rules set in advance. AppDetox can be downloaded free of charge.
Space
The Space application is a mixture of “Forest” and “AppDetox”. When you log in for the first time, you can enter details about your own usage behavior and thus personalize Space. You will then have the opportunity to set your own goals for the usage time and the number of activations. Your usage quota, so to speak, during the Digital Detox.
You can also review statistics on your own successes and have access to tools such as a notification blocker. A playful component is also included: when the requirements are met, rewards in the form of different planets are unlocked. The basic version of Space is available free of charge.
OffTime
This is a German app, the developers behind it are from Berlin. OffTime doesn’t do things by halves and blocks apps, messages and calls for a set time. However, you can remove certain contacts from the blockage. During the set time in which you do not want to use your smartphone, you can still make settings and are not completely cut off from the device.
In order for the application to work properly, the app needs all kinds of access rights – for example to your SMS. If you want to deactivate the app or the sleep mode, you have to wait a minute. Then the OffTime asks again if you are really sure. As such, the app is free; but here, too, there are chargeable items.
