Ask an expert – global day of the socket: eight tips to bring your phone to the friends zone – kvnu

The global global day of Unugging 2025 comes from sunset on March 7th to sunset on March 8. It is a day when people can be encouraged to separate from the electronic world, to experience nature, to speak to people and, even if it is only for a day, live life without screens.

Smartphones have been in different forms since the nineties, and since they are used more often, the researchers have examined their effects on our mental health. After American Academy of PediatricsChildren in the United States aged 8 to 12 spend 4 to 6 hours a day to observe or use screens. The average is 9 hours a day for young people. In addition the Pew Research Center reports that 3 out of 10 adults say that they are almost constantly online.

Numerous studies continue to show how the problem overlaps smartphone (non -general use) Can affect mental health by influencing sleep quality, social interactions and focus ability. Smartphones enable us to work remote, to find their way into the city, to stay up to date through world events and many other advantages. However, mobile phones become a problem if over -stress affects daily functions and relationships.

In 2019, David Schramm, specialist for Family Life, Usu extension family, carried out a survey on “Technoference” (technology interference) with 631 parents in the USA. The highlights include: 88 percent agreed that Technoferce is a major problem in our society, and 62 percent of those surveyed agreed that this is a major problem in their family. 70 percent stated that technology at least occasionally interrupts family time. And 45 percent consider technology as a big problem in your marriage. Further information from the survey can be found on the extension website.

Adjusting limits around telephone use can benefit mental, emotional and social health. So consider bringing your smartphone to the “friends zone” on March 7th to 8th and beyond by trying out these tips.

1. If you are a parent, model a good smartphone use in your children by having talks during meals, determining limits for the screen time and discussing responsible smartphone use. Studies show that the use of smartphones in relation to children influence the development of emotional intelligence, their ability to pay attention to activities, and to reduce the sensitivity and ability to react to a parent to the needs of their child's needs.

2. Disable notifications, including work -e emails when they are at home, and on social media when they are at work. Mental health can be influenced by how connected to our phone when we feel committed to continuously monitor it, and even our motivation to use it. The elimination of notifications can help us to set limits, especially between work and at home.

3. Use your phone as a tool. It's easy to use it to fill time when boredom sets sets In, but focus on the positive things that can do to make life easier. For example, arrange your phone so that productive apps such as email, fitness, tickets and work-related programs are on the start screen. Set apps such as social media, shopping and games in folder or a less accessible place.

4. Delete apps that you have not used for some time. Consider removing apps that only serve for reasons of purchases or messages. You can access them by an Internet search that is more conscious and intends to do so you spend your time. And there is also the bonus, space and data to free on your phone!

5. Rate how you use your phone. Is most of your phone time spent scrolling or playing games via social media? If so, consider deleting the apps for a time. Let others know what to do and ask for support. You can even agree with you! Sharing your goals with others helps with accountability and motivation.

6. Set time and physical limits. Do you have a preset period, e.g. B. 15 minutes during lunch or after completing an order. Only take your phone out in these times and take account of your schedule.

7. Create a list of alternative things that you can do when you feel the impulse to scroll on your phone. Try to visit personally or write a letter and send it by post. Instead of spending time on social media, reading a book, playing games with your family, going for a walk, exploring nature, working on a project or serving in your community.

8. Find strategies that work You and set you achievable goals. If you live with others, create a group challenge, set limits and develop creative ways to reward the positive use.

Although not all of these strategies can work Think about at least one for you. Please note if you have seen changes in your physical, mental or emotional health, connections to others and time management. You may find that the plug can also have a little positive effects and would like to be something that you want to do beyond that March 8th!