CCL01: How can you control your phone at school?

Smartphones are designed to be addictive. They are constantly sending us notifications, tempting us to check our messages, social media, and games. This can be a major distraction in school, where we need to focus on our studies.

There are a number of things you can do to control your phone use at school. Here are a few tips:

Keep your phone out of sight. 

If you can't see it, you're less likely to be tempted to use it. Put it in your backpack, your desk drawer, or even in your locker.

Turn your phone on silent or vibrate.

 This will help to reduce distractions and make it easier to focus on your work.

Use Phone Hygine Apps

There are a number of apps available that can help you to track and control your phone use. These apps can help you to set limits on your screen time, identify your most distracting apps, and even block certain apps during certain times of the day.

Use the app timer feature.

Most smartphones have an app timer feature that allows you to set a limit on how much time you can spend using a particular app. This can be a helpful way to reduce your use of time-consuming apps like TikTok, Instagram, and Snapchat.

Following these tips can help you to stay focused on your studies and avoid the distractions of your smartphone.

How Additive Phones Are Designed

Smartphones are designed to be addictive. They use a variety of techniques to keep us engaged, including:

Notifications:

Notifications are a constant reminder that we have something new to check. This can be very effective at getting our attention, even when we're trying to focus on something else.

Gamification:

Many apps use gamification techniques to make their products more addictive. This can include things like leveling up, earning rewards, and competing with others.

Social Media:

 Social media is one of the most addictive aspects of smartphones. It allows us to connect with friends and family, but it can also be a major distraction.

Benefits of Having Your Phone Out of Sight and on Silent or Vibrate

There are a number of benefits to having your phone out of sight and on silent or vibrate. These include:

Increased focus:

When your phone is out of sight, it's less likely to distract you. This can help you to focus on your work and studies.

Reduced stress:

When you're not constantly checking your phone for notifications, you can relax and focus on the present moment. This can help to reduce stress and anxiety.

Improved sleep: 

The blue light emitted from smartphones can disrupt sleep. By putting your phone away at night, you can improve your sleep quality.

Instructions for Silencing Your Phone

To silence your phone, follow these instructions:

iPhone:

Press the volume down button until the ringer is turned off.

Android:

 Press the power button and then tap on the "Silent" icon.

App Timer Feature

Most smartphones have an app timer feature that allows you to set a limit on how much time you can spend using a particular app. This can be a helpful way to reduce your use of time-consuming apps like TikTok, Instagram, and Snapchat.

To use the app timer feature, follow these instructions:

iPhone:

 Open the "Settings" app and tap on "Screen Time". Then, tap on "App Limits" and select the app that you want to limit.

Android: 

Open the "Settings" app and tap on "Digital Wellbeing". Then, tap on "App timers" and select the app that you want to limit.

Phone Hygiene Apps

There are a number of phone hygiene apps available that can help you to track and control your phone use. These apps can help you to set limits on your screen time, identify your most distracting apps, and even block certain apps during certain times of the day.

Some popular phone hygiene apps include:

Forest:

This app allows you to plant a virtual tree for every 25 minutes that you spend away from your phone. If you leave the app, the tree dies.

Moment:

 This app tracks your phone usage and provides you with detailed reports on how you're spending your time.

StayFocusd: 

This app allows you to block certain websites and apps during certain times of the day.

Summary of Strategies:

To control your phone usage at school effectively, consider implementing the following strategies:

a. Keep your phone out of sight to minimize distractions and improve focus.

b. Silence your phone or switch to vibrate mode during class.

c. Utilize built-in phone hygiene features like Screen Time or Digital Wellbeing to track and control your overall phone usage.

d. Set app-specific time limits for social media apps like TikTok, Instagram, and Snapchat to avoid excessive usage during school hours.

Conclusion

We hope that these strategies can help you control your phone and improve your academic performance. Remember that your phone is a tool, not a master. Use it wisely and responsibly.

Find resources and links to more information below.

Resources

Dopamine, Smartphones & You: A battle for your time. https://sitn.hms.harvard.edu/flash/2018/dopamine-smartphones-battle-time/.

Phone Addiction: What You Need to Know - Verywell Health. https://www.verywellhealth.com/phone-addiction-5218743.

How to Silence Phone Calls (But Not Text Messages and Notifications). https://www.howtogeek.com/301644/how-to-silence-phone-calls-but-not-text-messages-and-notifications/.

How to Silence Your Android Phone When You Get Home. https://www.howtogeek.com/717551/how-to-silence-your-android-phone-when-you-get-home/.

Cell Phone Usage in 2023 | Reviews.org. https://www.reviews.org/mobile/cell-phone-addiction/.

How to Break a Phone Addiction - The New York Times. https://www.nytimes.com/2022/02/08/well/live/smartphone-addiction-tips.html.

Cell Phone Addiction: Is It Really a Thing, and What Can You Do?. https://www.healthline.com/health/mental-health/cell-phone-addiction.

How to Silence Your Phone » The Wonder of Tech. https://wonderoftech.com/how-to-silence-your-phone/.

Limit interruptions with Do Not Disturb on Android - Android Help. https://support.google.com/android/answer/9069335?hl=en.

How to Set an App Timer on Android to Control Your Screen Time - MUO. https://www.makeuseof.com/how-to-set-app-timer-android/.

Time Timer Visual Productivity - Apps on Google Play. https://play.google.com/store/apps/details?id=com.timetimer.android.

11 Best Interval Timer Apps for Android & iOS - Free Apps For Me. https://freeappsforme.com/interval-timer-apps/.

3 Ways to Limit Your Screen Time on Android and iPhone - Gadgets To Use. https://gadgetstouse.com/blog/2021/05/15/3-ways-to-limit-your-screen-time-on-android-and-iphone/.