Phone Free February challenges people to unplug

Experts suggested various tips to help cut back on phone usage in February. — Reuters

Have you been spending too much time on your phone? Most likely.

Experts recommend cutting back phone use by just an hour each day to see significant health benefits – by participating in Phone Free February.

The Phone Free February challenge is a nonprofit campaign encouraging people to be phone-free, or nearly phone-free, during the month of February, The Washington Post reported.

Going completely phone-free isn't practical for most people, the Post said, so instead, Jacob Warn, who co-created the campaign run under the Global Solidarity Foundation, said the goal is for people to reduce their overall smartphone usage.

The vast majority of Americans own a smartphone, and roughly a third say they're "almost constantly" on various devices, including phones, according to the Post.

The point of the challenge is "to get you to question what you need your phone for," Warn said.

Experts suggested various tips to help cut back on phone usage in February, according to the Post, including:

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– Make your phone "as boring as possible" by disabling push notifications or changing the color filter to grayscale

– Implement screen-free breaks, starting with breaks as short as 15 minutes

– Use "dopamine replacement therapy" by finding healthier activities to replace the enjoyment found on the phone

– Keep your phone out of the bedroom at least one hour before bed and use an analogue alarm clock instead

– Practice mindfulness by trying meditations or mindful walks without phones

– Reach out to friends and family

Health benefits

More screen time is associated with higher rates of obesity, sleep problems and mental health issues, according to emerging research.

Psychologists are treating an increasing number of people who are addicted to their devices as well, the Post said.

That's why, according to experts, there's good reason to attempt Phone Free February.

Jennifer Margaret Katzenstein, director of psychology, neuropsychology and social work at Johns Hopkins All Children's Hospital, said some of the harmful effects seem to be reversible.

"Reducing your cellphone use by just an hour a day instead of going cold turkey can have a great impact on your quality of life and levels of depression," she said. – The Tribune-Review, Greensburg/Tribune News Service