How can I have a healthier relationship with my smartphone?

**SPEAKER_1** (0:01)
Late night bites with friends? Already hard to beat. That first too hot bite of fries you couldn't wait for, followed by ice cold Pepsi. Now, that hits different. Suddenly, the energy kicks back in, the night goes longer, and the laughs don't stop, because Pepsi brings out more flavor, more fun, and more of the moment.
Food deserves Pepsi. Grab a Pepsi Zero Sugar today.

**SPEAKER_2** (0:27)
I get so many headaches every month. It could be chronic migraine, 15 or more headache days a month, each lasting four hours or more.

**SPEAKER_3** (0:34)
Botox, on a botulinum toxin A, prevents headaches in adults with chronic migraine. It's not for those who have 14 or fewer headache days a month. Prescription Botox is injected by your doctor. Effects of Botox may spread hours to weeks after injection causing serious symptoms. Alert your doctor right away as difficulty swallowing, speaking, breathing, eye problems, or muscle weakness can be signs of a life-threatening condition. Patients with these conditions before injection are at highest risk. Side effects may include allergic reactions, neck and injection site pain, fatigue, and headache. Allergic reactions can include rash, welts, asthma symptoms, and dizziness. Don't receive Botox if there's a skin infection. Tell your doctor your medical history, muscle or nerve conditions, including ALS Lou Gehrig's disease, Myasthenia Gravis or Lambert-Eton syndrome, and medications, including botulinum toxins, as these may increase the risk of serious side effects.

**SPEAKER_2** (1:19)
Why wait? Ask your doctor. Visit botoxchronicmigraine.com or call 1-800-44-BOTOX to learn more.

**SPEAKER_4** (1:27)
Every holiday shopper's got a list, but Ross Shoppers, you've got a mission. Like a gift run that turns into a disco snow globe, throw pillows, and PJs for the whole family. Dog included. At Ross, holiday magic isn't about spending more, it's about giving more, for less. Ross, work your magic.

**SPEAKER_5** (1:42)
With Venmo Stash, a taco in one hand, and ordering a ride in the other, means you're stacking cash back. Nice. Get up to 5% cash back with Venmo Stash on your favorite brands when you pay with your Venmo debit card. From takeout to ride shares, entertainment and more, pick a bundle with your go-tos and start earning cash back at those brands. Earn more cash when you do more with Stash. Venmo Stash terms and exclusions apply. Max $100 cash back per month. See terms at venmo.me slash stash terms.

**Joseph Chance** (2:16)
How can I have a healthier relationship with my smartphone?
Thanks for asking.
For a number of years now, our smartphones have played a central role in many aspects of our lives, from work to personal relationships to entertainment. There's a close and sometimes addictive connection. Just think of doom scrolling, for example, which is a phenomenon we've discussed in the past on Do You Really Know? It's a form of behaviour which sees us compulsively scrolling through depressing content on social media platforms like Instagram or TikTok. It can easily end up draining us, leaving us feeling unfulfilled and possibly leading to anxiety or exhaustion. Thankfully though, there are some ways to foster a healthier relationship with your phone. How can I recognise if I'm addicted to my smartphone then?
It's important to realise when you're using your phone as a crutch for anxiety, as this can help stop you slipping into addiction. For example, try resisting the urge to reach for your phone automatically when you're early for a meeting or meeting new people. When you feel uneasy or anxious, try facing the stress head on instead, or find an alternative coping mechanism. Instead of scrolling while you wait, why not bring a book to read or a notepad to jot down ideas that come into your head? What about at other times of the day?
The most detrimental time that we can use our phones is around bedtime, so let's focus on that initially. Scrolling before you go to sleep disrupts melatonin secretion, making it harder to actually fall asleep and potentially causing sleep disturbances. Try putting your phone down an hour or two before bedtime. You could also invest in an old-fashioned alarm clock so you don't rely on your smartphone to wake up in the morning and end up starting your day scrolling.
American therapist Anissa Piraste spoke to huffpost.com about this phenomenon for an article published in April 2023 She said, This romps us of the opportunity to start our morning with ourselves, away from the noise of the world. We all deserve time at the start of the day to hear our own thoughts and feel our own feelings. The risk is that you expose yourself to negative or stressful information, which can over-stimulate the brain and cause anxiety. That might be FOMO, for example, when viewing other people's social media content. Another tip is to use native apps to limit your usage, like screen time for iPhone or digital well-being for Android. Alternatively, try another app called OneSec, which enforces a six-second delay before opening any social media app. Ideally, once you recognize that you're using certain apps compulsively, you should place them in a folder away from your home screen, where they're less likely to distract you. You could also change your lock screen or wallpaper to something inspiring like a photo or a motivational quote. That acts as a visual cue and encourages you to do something other than scrolling. What's the best way to get started? Begin with short breaks. Just set your phone to one side for a few minutes each day, perhaps even leaving it in another room. Go to buy your groceries or take a walk without your phone. If you're spending the day in someone else's company in a relaxed setting, like on the weekend or when you're on holiday, consider turning your phone off completely for the day. You can let your loved ones know that if it's really necessary, they can contact you through the other person you're with. Relax and take a breather. Stepping back from your phone occasionally can also help prevent stress peaks when it stops working or the battery runs out. There you have it.