Jacqueline Nesi
speaker
47 appearances
1 recordings
1 series
first heard Apr 2025
last heard Apr 2025
Jacqueline Nesi’s voice in public audio — every appearance, attributed to the second.
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Appearances
It's a good question. My sense from the research is that there's certainly a good portion of people, I think probably the majority of people, who feel like they spend too much time on their screens. I think that that's a pretty common experience. Of course, there are plenty of people out there who feel good about their screen use.
But I do think it's common for people to feel like they are spending too much time and to not be happy about that.
Yeah, you know, I think that part of what makes us so challenging is that, you know, the screens that we're using right now, phones, in particular smartphones, in many cases the apps we're using on those smartphones, are really designed to attract our attention, like to be hard to put down. Right.
Like we we know that there are features of our devices like notifications, which sort of ping and remind us to come back to them. Or if we're on social media, something like an endless scroll where there is a social media feed, there's no end to the feed. And so it makes us want to keep going. These kinds of things really make it so that we are inclined to use our devices more.
And I thought, wow, look at her. That's so rare.
yeah i think a lot of our use is really yeah as you're saying really habitual really sort of mindless it's not necessarily a choice we're making always to pick up our phone or to do a certain activity on our phone it's really more um that it's just automatic at this point um we've sort of gotten in the habit of using it a certain way um that's one reason why i think that um
One thing, one first step we can take to try to improve our relationships with our devices is to think about using it more mindfully. Less mind, lessly, and more mindfully. Meaning just taking a step back and really trying to be aware of the times when we reach for our phones, that automatic unlocking behavior that so many of us do, and really trying to think about when we're using it and why.
What's the purpose?
Yeah, it's a great question. I think so. The first thing, of course, is to be aware, right? To know, like, think about, you know, when we're turning to our device, what exactly we're doing on there and when that's feeling like a problem to us, right?
So for many people, this is something like they're happy to use their phone for utilities, things like Google Maps to get directions somewhere, or they want to be able to make phone calls, things like that, that are more Even like they want to be able to listen to a podcast like this one or to music. So maybe those are things that they want to be able to do on their phone. They appreciate that.
They don't feel like it's getting in the way. But then there are other activities they might start to recognize are sort of the culprits for things that are not making them feel as good. For many people, that's things like mindlessly scrolling social media or maybe automatically, you know, reflexively checking email or checking a news app. Those kinds of things tend to come up a lot.
But there are also a lot of tools that you can use. You know, on the iPhone, there is the screen time setting. You can go into your screen time settings. You can set time limits on certain apps, or you can block apps at different times of day using settings like downtime. Android devices also have a similar feature through their digital well-being tools.
And then the other thing I would say is just outside of the sort of like technical side of things, there are things you can do just in your day-to-day habits as well to try to reduce your mindless use if that's what you're looking to do. Yeah. You can try to set phone-free times of day, whether that's meals or other times. You can try to set phone-free locations of your house.
So certain places where maybe you decide you're not going to use your phone, certain rooms or maybe on the couch or something like that. I think you can talk to your family and friends about what sort of the phone guidelines are going to be when you're spending time with each other. And that can go a long way.
People do find it very hard to do this kind of thing. So in many of the studies that ask people to reduce their use of their phones or of social media, the compliance is somewhat low, meaning that it's hard to get people to do this. It's just tricky for a lot of people. But in most cases, they do find that when people stick to it, when people do it,
they do end up reporting improvements in mood and well-being and other factors. So it can certainly make a difference.
The other thing I would note that can make a big difference in terms of well-being is trying to reduce phone use around sleep. We know that our device use can really interfere with sleep when it's keeping us awake at night. One thing that seems very simple but can make a big difference is charging phones outside of the bedroom when you go to sleep.
And there is some evidence that that can improve both the length and the quality of people's sleep.
Well, I think when it's in the room, the problem is that there's too much temptation for many people to grab it. So, if you, you know, or maybe it's making noises in the middle of the night that's waking you up. Or, you know, if you can't fall asleep or you wake up in the middle of the night, you reflexively go to check it and then that keeps you awake longer.
So, sort of having it out of sight, out of mind can make a big difference.
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