Image: Marten Bjork
For Gen Z, we live in two realms- reality and the digital world. In the world we now live in, our phones are becoming our new reality. We cannot imagine doing an activity or simply sitting down for 15 minutes without our phones. I will own up that I am on my phone too much; whether it be while cooking, when I am supposed to be sleeping, or when I need advice. I sometimes ask myself, “What will I do without my phone?” or even worse, “Can I survive without my phone?” It is as if physically I am in a room, but my spirit is elsewhere.
The real world allows you to have tangible experiences and the opportunity to engage with others face-to-face. The digital world is more about staying connected and up to date with everyone around you. It makes it easier to communicate with people because you do not need to put in the effort to get ready and meet people outside.
According to the Butler Hospital article, being on your phone for so many hours can cause effects on your mental health, such as FOMO (Fear Of Missing Out, the anxiety of missing something on social media and in the real world), reduced attention, depression, sleep deprivation and many more. Studies have shown that in 2025, 71% of teenagers admit that they feel “anxious” when separated from their phones, and 48% of Gen Z say that smartphones reduce their work productivity. Gen Z spend the most time on smartphones, with a daily average of 6 hours and 37 minutes.
I approached people with the question- “Does spending less time on your phone make you enjoy your life more and get more things done throughout the day?” One person said that she does not spend many hours on her phone, as she likes to interact with people in real life, and it allows her to do more things instead of wasting her time. She has not been on social media for 2 years because lots of things bother her, and she does not like to be distracted by the notifications of likes and potentially comparing herself to others.
“Not using my phone makes me feel better about everything, myself and my relationship with others,” said Mimi. “However, when I got to work on my shift, I forgot that I had a phone, which made me more focused,” she added.
When you first break the habit of being on your phone often at home, you might feel the itch to reach for it. Be strict with yourself by charging your phone in another room or putting your phone in a drawer where it is out of your line of sight. I once challenged myself to spend less on my phone by deleting my favourite apps for three months, such as Instagram and TikTok. At first, I did feel that FOMO, but I soon got used to it and found peace. I discovered a new routine involving waking up earlier and taking a walk every day. Your boredom is an opportunity for you to open your creativity, or rediscover how to have fun.
Spending less time on your phone will shift your mindset, and you can be more present at home instead of just a place with WiFi. So, put down your phone so you can feel at home again.
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