Experts offer steps to reduce stressful phone use

Researchers from THL and Aalto University have offered advice on reducing stressful phone use, Yle reports. The main problem may not be screen time itself, but constantly switching back and forth between a phone and the rest of life.

THL research director Olli Kiviruusu and Aalto University researcher Henrik Lassila recommend taking small steps, becoming aware of the problem and removing notifications that repeatedly draw people back to their phones.

Examine how you use your phone

The first step is recognising that phone use may not be under control, Kiviruusu says. Personal motivation is essential.

Lassila recommends monitoring your own behaviour, especially if you feel stressed or depressed. Consider whether your phone use has changed.

Elmo Koskinen, 23, noticed a problem when he realised he had spent as much as eight hours a day scrolling through TikTok and Instagram without remembering what he had seen.

Make changes gradually

Kiviruusu recommends reducing phone use gradually. Trying to change everything at once carries a high risk of relapse.

One option is to delete one application at a time and give yourself time to adjust. Small steps can create a sense of achievement and empowerment.

Kiviruusu also says that people cannot give up phones completely in the same way they might give up intoxicants. Occasional setbacks, such as watching TikTok, are not a disaster.

Remove notifications

Notifications are among the main reasons people repeatedly return to their phones. Beeps and other alerts can create pressure to check the device immediately, Kiviruusu says.

Research shows that notifications and social media interrupt other activities, Lassila says. Making the phone less attractive can therefore help reduce unnecessary checking.

Check email twice a day

Lassila suggests opening email only twice a day instead of keeping it constantly available. Without email open all the time, people may feel less psychological pressure to respond immediately.

The same applies to messages. They do not have to be answered straight away, even when it feels that way.

Seek support from others

Kiviruusu says it is difficult to tackle stressful phone use alone because people are rarely sufficiently self-directed.

Change also requires support from the surrounding environment, such as shared rules and encouragement from other people.