My smartphone is killing me

Wednesday? Ay! No. It’s been a long week. To be fair, we’ve been saying that since we came out of the womb. But it’s been hot, too, which makes it feel even longer. I am currently in Zambia, where the temperature is making me feel like a (well-seasoned) chicken roasting in an oven. The dust isn’t helping too.

I can imagine in this heat, the South African president, Cyril Ramaphosa, must surely be in need of some me-time after announcing the country will hold its elections on 29 May, with all those pre-election nerves kicking in, or Malawi’s President Lazarus Chakwera, who says the printing of passports has been suspended due to the system being hacked by “digital mercenaries” who are demanding a ransom.

Amid all the trials and tribulations, what brings them the peace they crave? Is it lighting a tear-gas scented candle? Is it looking in the mirror and saying affirmations like “I change constitutions, constitutions do not change me”? Do they meditate to the sounds of disappointment from their populace? Perhaps they practice a bit of yoga, or do they simply introduce new taxes and refuse to leave office?

In any case, today I want us to discuss our immediate issues as the readers of this newsletter. One of which is smartphone addiction.

How can we enjoy the benefits of modern technology, without the downsides? Those that grew up in affording households used to own several gadgets like a camera, flashlight, a Walkman disk player, calculator, microphone, radio, an alarm clock, compass, external hard drive & a dozen other convenient tools.

Today, the smartphone fulfils all of these functions and all of these things and a whole lot more! The modern-day smartphone truly is a wonderful thing but just as Paul Virlie once said: "When you invent the ship, you invent the shipwreck". The improvements that have come with the smartphone & its near-infinite option of 'apps', the negative consequences of cell phone use are showing.

As a society, we're addicted to our smartphones (with the average person checking their smartphone an average of 144 times per day) and it's affecting our mental health & emotional wellbeing in a very negative way!

It is also affecting our focus, work and productivity (which, in turn, sabotages the results we get in various areas of our life and further ruins our happiness and wellbeing)

So, what's the solution?

Should we stop using our smartphones altogether? Is that the only logical option? Or, are there ways to enjoy the benefits of modern technology, while also mitigating the downsides that come with them? I found these five tops strategies to be effective. Hopefully you can implement them too and they help you help yourself.

Besides the obvious step of monitoring your screen time or usage of specific apps that you can take to reduce the distraction from your smartphone, get more done & achieve better results in all areas of your life

1. Remove apps you don't need (or that don't align with who you want to be & want to become...) First off, it's not the smartphone itself that's so addictive, but the 'apps' that layer on top of the underlying technology (e.g. social media, gambling apps, gaming apps, etc) These apps that we have installed are a reflection of who you are as a person, (just look at someone's smartphone apps & it's a good indicator of the type of person that they are!)

So, what you want to do is either avoid installing (or if you already have, to start to uninstall) the apps that most distract you, or don't align with the person that you'd truly want to be  in vour life. Example: don't install, or uninstall, TikTok, so that you don't waste hours every week scrolling through it. Or uninstall gambling or gaming apps now so that you're not prompted to check them. (you can also apply this advice in reverse and install apps that empower you to be better, like reading/audiobook apps, learning, fitness tracking, finance, etc.) For the apps that you don't want to uninstall/stop using completely, but want to reduce compulsive checking / using off, you can apply the next step:

2. Reorganise your apps (e.g. move those that distract you away from your main / home page.) Habit research shows that we are more likely to check or engage in activities that are closest and most convenient. For instance, if there are plenty of sweets, snacks, or alcohol readily available at home, we are more likely to consume them rather than going through the inconvenience of going to the store. This additional effort acts as a sort of friction for engaging in unhealthy habits.

The same principle applies to our smartphones. We tend to instinctively click on the apps that are located on our home page & are immediately visible when we open our phones. Therefore, by moving these more distracting apps (e.g. social media, gaming, gambling, etc) away from the home page & hiding them away on your phone, we can reduce time spent on them effortlessly...

3. Change Notification Settings: Another big source of distractions on your smartphone are notifications. Most apps will turn these on by default because they want your attention. Your goal is to turn these off, only allowing the ones that are of highest importance!

Action item: go into smartphone notification settings now & turn off notifications for all the apps you don't need or want distracting you randomly during the day!

4. Strategically Use 'Do Not Disturb' / ‘Airplane Mode': is another great hack is to increase productivity. If you're sitting down to get some work done, in most cases, you don't want your smartphone buzzing all the time with notifications, making distraction easy. Instead, you can use "Do Not Disturb" or "Airplane Mode" at times when you need to focus to stop these notifications and reduce distraction...

5. Leave Your Phone Out Of Sight /Reach: Like the previous example, what's easy and convenient is what we're more likely to do. By not having your phone by your side / within arms reach every second of every day... you're less likely to check it & therefore, will be more focused / productive during the day.

Solution? In the times when you want to be fully present / focused (whether it's work, date night, or family dinner-just a few examples) leave your phone further away physically to stop yourself from checking it randomly or impulsively...

Apply these 5 basic steps to reduce distraction, improve mental health & enjoy the benefits of modern technology without the downside.

I’ve spoken too much, let us conclude and call it a day, it’s really hot again today. Remember to invite your friends to subscribe to this newsletter for free, just by using their emails. Write enthusiast are welcomed to email me on [email protected] . Get your incredible work out there, you never know, maybe you are the next Shakespeare.

Right! Where were we? Yes! Conclusions. 😊

Life is different for people living in villages versus people living in cities. Motivation, at its core, is an emotional state. It's ephemeral, inherently unreliable, and shouldn't be seen as the cornerstone of success.

Instead, it often resembles a "honeymoon phase," a brief burst of enthusiasm that fades over time. Motivation can serve as a valuable vessel towards discipline. It can kickstart a journey towards achieving our goals.

Discipline is unwavering and formidable. It stands firm in the face of challenges, and once established, it's nearly impossible to defeat. The most potent realization one can have is understanding that the only domain fully within their grasp is their own mind. Yielding to external influences, whether in your personal or professional life, equates to surrendering control over your path to success.

The Small Steps

Starting your journey towards greater discipline can be much more approachable when you initiate it with small, manageable steps. These initial actions may seem insignificant on their own, but collectively, they form the foundation upon which you can build a more disciplined life.

Start with your immediate environment, the act of making your bed every morning or keeping your living space tidy may seem trivial, but it instills a sense of order and responsibility. This simple act can set a positive tone for the rest of your day, fostering a mindset of discipline and attention to detail.

Incorporate discipline into your lifestyle choices, too. Cutting out certain unhealthy foods or snacks from your diet demonstrates your commitment to self-control and better health. As you make healthier choices consistently, you strengthen your ability to resist temptations and prioritize long-term well-being over short-term indulgence.

These are just examples, you can choose to start with anything you like. What's truly remarkable about practicing discipline in these small areas of your life is that it's transferable. Once you've established these habits, you'll find it easier to channel that discipline towards more significant goals.

Whether it's pursuing a demanding career, achieving fitness milestones, or mastering a new skill, the foundation of discipline you've built through these small steps will serve as a powerful springboard. By growing discipline in the small facets of your life, you pave the way for transformative changes in your larger ambitions.

The road to greater discipline starts with humble beginnings.

If you managed to read up to the end, you are ready to make the change you want to be. Until next time, be in the know through Ndlalane Health.

Cheers!! bye for now ✌🏽