SMART-PHONE ADDICTION | How to stop being addicted to your smartphone and tear away from intensity scale usage
Whether it’s you, a friend, or kids…applying a few easy steps can help!
Viewed from aperture lens via “BodyParts Fitness” concerning human physical well-being; recent investigations have shown that smartphone users tend to report pain in the neck, shoulder and thumb. In addition, the severity of the symptoms exacerbates as the total time spent using smartphone increases. In other words, be very careful of prolonged smart phone usage! It can effect disposition of individuals to have faulty posture such as forward neck and slouched posture… ( Lee S, Kang H, Shin G: Head flexion angle while using a smartphone. Ergonomics, 2015, 58: 220–226).
The good news about this social media picture: Note that sitting caused the largest head flexion than that of other task conditions, such as standing while using smartphones! Per Keith A. Spencer’s article, the word “ADDICTION” is used to describe how people are affected by social media! It’s a ‘strong’ word, but it helped to get the attention in my household and bring awareness of what is actually happening to my family.
Admittedly, on numerous occasions (more than my husband and I care to remember), we have caught our kids sneaking in the middle of the night to play games and view, pre-approved-scope on social media. One other incident, during the weekend, after dinner, we wanted to learn--if no time limits were set, how long would our boys actually be engaged on their smart phones? In short, to our amazement, they both fell a sleep with device in hand... Before exacerbating their socialization skills to shut down completely, we realized these cited copious experiences might be detrimental and could possibly precursor warning signs of smartphone "ADDICTION".
As a parent of two boys; pre-teen/teenager, I have observed this important phenomenon become a fact! Let’s face it; this is the era of social media, which my kids fully embrace. And, rather than fight against a losing battle, I thought of a reprieve remedy: for every hour they spend on their smartphones, stop and exercise 20 minutes. Yes, you can imagine how fit my sons are today because of this "TRIGGER"!
To develop a successful “TRIGGER”, begin exploring new ways to change an unwanted behavior. Identify your end goal. For example, I want my kids to exercise more frequently. For this reason, I created a fun fitness routine to follow. However, they are not motivated to automatically exercise. Nevertheless, I want to master getting my boys to exercise 30 minutes to an hour (mostly) every day.
According to American Council on Exercise, pre-teens to adults can benefit significantly from physical activity--in fact, children and adolescents, who exercise more often and participate in fitness activities will be less likely to grow up overweight!
Specifically, aerobic activity should (strive towards) make up most of your child's 60 or more minutes of physical activity each day. Guidelines suggest including either moderate-intensity aerobic activity, such as brisk walking, or vigorous-intensity activity, such as running-intensity aerobic activity on at least 3 days per week.
To reinforce a reliable “TRIGGER”, first combat the M.E. Factor: Motivation and Emotions. First, rule # 1: keep the new behavior easy and motivation levels will have less effect. Second, rule # 2: the speed of habit formation is directly related to the immediacy and intensity of emotions you feel.
Consequently, after identifying easy exercises, I satisfied rule # 1. I also paired this task with using Smart-Phones in order to satisfy rule # 2. This connection is powerful because of noticing how excited my kids were when engaged on their smart-devices; PS4 Play Station, X-Box Video Games, etc. Therefore, combining rule # 1 and # 2, created the immediate new behavior pattern, which did not feel like a boring chore! As a result, as long as good grades are maintained, during school week, our kids have an hour interaction with devices and 30-minutes exercise. Of course, the ratio is extended on the weekends (Sat.), whereby three hours are spent on various devices and 60 minutes include exercising. Conversely, Sunday is a rest day; no devices, no exercise. The bottom line-social media is not raising our kids ( although, it does provide brief respite for parents and is filler for minimizing play-noise at home ).
In the long run, kids feel good, but are also healthier. In fact, this new habit has strengthened over time from repeating pattern actions. Now the custom match has caused my sons to instead, look forward to competing against each other. They challenge themselves to see who can do the most push-ups; rather than only focusing on what Nintendo games to play! Such scenario provides an opportunity to “not bypass” re-shaping additional behaviors in other areas. On the whole, applying guideline rules (#1 and # 2) yields a practical process for juxtaposing the pendulum in the direction of choice: either increasing/decreasing and/or favorable/unfavorable behavior.
Final Thought: Find the right sequence- what it comes before–or–after and you will no longer have to coax (ramp up motivation) someone to perform a particular task again!
What do you do to track time spent on the smart-phone and tear away from
intensity scale usage?
Bio: Written by Dr. Cecilia Brantley: Bus. /Ed. Organizational Leadership 2013 ; Argosy University, Chicago Professor 2016 & Since 1991: Health-Wellness Entrepreneur of BodyParts Fitness Ltd * Behavior Change Coach # CEP78040 * Lifestyle Behavioral Coaching # CEP57068