Chapter 1: Mindfulness vs. Phone Dependency

Throughout the day, I often find myself in a familiar situation.

I've just checked my phone, and there are no new notifications.

In the next moment, I contemplate opening YouTube to watch familiar videos or aimlessly scroll through shorts that don’t interest me. I close the app, realizing it’s not worth my time.

If I still had social media, I would likely open it right after YouTube, scrolling through posts I've already seen.

Eventually, I tire of that and might explore random content, diving deeper into the endless feed. Just as I set my phone aside, it vibrates, prompting me to check it again. A calendar reminder appears, yet I still unlock my phone.

This cycle often repeats itself. I catch myself wondering, "Why am I even on my phone when I don’t want to be?"

Section 1.1: The Dilemma of Phone Usage

I don't inherently dislike using my phone; rather, my challenge lies in the desire to engage in activities outside of this small screen.

When I genuinely want to use my phone, it’s perfectly fine. However, I realize that around 90% of the time, this isn’t the case.

I’ve tried using airplane mode, but there are times I need to receive calls. I’ve also experimented with placing my phone in another room, which creates helpful barriers, and I still use these methods from time to time.

While I sometimes wish to completely lock my phone away, I also appreciate the technological advancements that these devices provide.

Section 1.2: The Importance of Mindfulness

Studies indicate a negative correlation between mindfulness and problematic smartphone usage (PSPU).¹ I frequently find myself operating on autopilot, unaware of my actions while using my phone. This is reflected in questions from the Mindful Attention Awareness Scale (MAAS), which was utilized in relevant research.

Often, it’s a detrimental cycle: the tasks I aim to complete take much longer than necessary, leading to mental fatigue due to my reliance on technology, pushing my plans back or leaving tasks for another day.

As mentioned, the issue isn’t about restrictions. I possess the energy to accomplish what I want, yet I recognize I'm squandering it on my phone.

Section 1.3: Practicing Mindfulness

Mindfulness can be as straightforward as being conscious when I pick up my phone and asking myself: "Do I truly want to be on my phone right now?"

Research suggests that mindfulness diminishes the urge to engage in PSPU.² A small-scale study found that traditional mindfulness practices improve self-control, thereby reducing PSPU.³

These practices can include mindful meditation, journaling, walking, or self-inquiry.

My preferred method is mindful self-inquiry, which aids in emotional regulation⁴ and serves as a protective factor against PSPU. This involves recognizing my emotional state and non-judgmentally questioning, "Why am I on my phone at this moment?"

It’s essential to progress at your own pace when integrating these strategies; it’s a gradual and natural journey.

Chapter 2: Mindful Resources for Digital Well-Being

The first video, "Mindful Moment: Mindful Cell Phone Use," provides insights on integrating mindfulness into our daily phone interactions, helping us to engage in more intentional usage.

The second video, "Mindfulness Without All The Effort | Loch Kelly," highlights simple mindfulness techniques that can be easily incorporated into our lives to combat phone dependency and enhance our focus.