Cellphone Use

Cellphone Use

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Hello, I am Laura, I am 17 years old and I am worried about excessive use of my phone

I am Pablo, I am 16 years old and I have learned to manage and improve my relationship with my phone and social media.

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How to have a healthy and happy relationship with your phone and apps! Click each number to reveal the plan

What We'll Learn Today:

Our Game Plan:

Check Your Mood: Pay attention to your feelings when you're online.

Get Up & Move: Take breaks to recharge your body and brain.

Go Phone-Free: Create screen-free spots and times.

Mute the Noise: Turn off notifications that bug you.

Set Your Timers: You control how long you use an app.

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Hey Pablo, does this ever happen to you? I'll be trying to do my work, but I can't concentrate because I keep getting distracted by my phone. It feels like I never get my studying done, but I also never actually get to rest.

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Yeah, I know what you mean. I've been there. It got to a point where I felt like my phone was taking over a little bit. It's kind of wild, but have you ever looked at how much time you spend on it each day?

Yes, about 6 hours… and I don't even realize it!

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The first thing I did was set time limits on apps, with alarms. It helped me become aware and reduce usage.

And at night? I find it hard not to look at the phone even if I am sleepy…

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It helped me to leave the phone outside the bedroom and create a bedtime routine without screens.

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And do you get bored without your phone at night?

On the contrary. I started reading before sleeping, and my mind rests better. I also take active breaks during the day: walk, listen to music, or talk with my friends in person.

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Sometimes I find it hard not to compare myself to the people I follow on social media…

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That is very common. But remember that most only show the good. I stopped following accounts that made me feel bad, and focused on those that brought me something positive.

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Thank you, Pablo! You have given me many ideas. This week I will try with the time limits and mute some accounts.

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Awesome! You will see how you feel better in a few days.

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Remember the key to improve mobile use!

• Disable notifications from non-essential apps to reduce constant distraction.
• The “Do not disturb” or “Focus mode” feature helps study or rest without interruptions.

• Reflect on how social media makes you feel: do they contribute or detract from your well-being?
• Stop following accounts that cause you pressure, anxiety, or negative comparisons.

• Replace moments of screen time with walks, reading, sports, music, or face-to-face conversations with friends.
• The more varied your free time, the less dependent you'll be on your phone.

• Avoid using your phone in the bedroom, especially at night.

• During meals, studying, or social gatherings, put away your phoneto promote mindful attention.

• Use your phone's tools to set a daily maximum for social media or gaming.
• Some apps allow automatic lock scheduling once that time is exceeded.

Pay attention to your feelings when you're online

Create Screen-free spots and times

Take breaks to recharge you body and brain

Set time limits on your apps

Mute unnecessary notifications

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Now you know all the keys to use technology and social media consciously and healthily.

Congratulations!

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