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Unplugging for Mental Health: A Guide to Managing iPhone Notifications

Written by Kit Norman

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    Jan 21, 2023, 3 min read

    In today's fast-paced, always-on world, our smartphones have become a constant companion, providing us with instant access to the latest news, social media updates, and messaging from friends and family. But as we've come to rely on our phones more and more, the constant stream of notifications can take a toll on our mental health.

    A study by the University of California, Irvine found that the average person checks their phone around 150 times per day, and that constant interruptions from notifications can lead to increased stress and anxiety. In fact, a survey by the Mental Health Foundation found that social media use is linked to increased feelings of loneliness, depression, and anxiety.

    So, how can we strike a balance between staying connected and maintaining our mental wellbeing? Here are some tips for managing your iPhone notifications to improve your mental health.

    1. Turn off notifications for non-essential apps: Go to "Settings" > "Notifications" and turn off notifications for apps that you don't need to receive notifications from, such as social media apps or games. This will help you avoid the constant distractions and interruptions that can contribute to feelings of stress and anxiety.
    2. Customise notification settings for individual apps: You can also customise the notification settings for individual apps by going to "Settings" > "Notifications" and selecting the app you want to customise. You can choose to receive notifications silently, turn off notifications for the app, or set specific notification styles. This will help you stay informed of important updates without being overwhelmed by constant notifications.
    3. Use Do Not Disturb mode: You can turn on "Do Not Disturb" mode to silence all notifications when you are in a meeting, sleeping, or need some peace of mind. This will help you avoid interruptions and distractions that can disrupt your focus and productivity.
    4. Use the “Bedtime” feature: This feature automatically turns on Do Not Disturb mode during the hours you set for sleep, and dims the lock screen to help you sleep better. This will help you disconnect from your phone and get a better night's sleep, which is essential for maintaining good mental health.
    5. Use the “Screen Time” feature: This feature will give you detailed reports of how you are using your phone, including the amount of time you spend on each app, the number of notifications you receive, and the number of times you pick up your phone. Use this data to better understand your phone habits and make changes to improve your mental wellbeing.
    6. Take regular breaks from your phone. It's important to take regular breaks from your phone to give your mind and body a rest. Set specific times during the day when you will put your phone away and focus on other things.
    7. Be mindful of your phone usage. Be mindful of your phone usage, take notice when you are mindlessly scrolling and try to reduce the time you spend on your phone.

    By following these tips, you can take control of your notifications and improve your mental health. Remember, it's important to disconnect and take a break from your phone every once in a while, to avoid the constant interruptions and distractions that can contribute to feelings of stress and anxiety."

    Overall, managing notifications on your phone is important to maintain our mental wellbeing, as they can contribute to feelings of stress, anxiety and to interrupt our focus and productivity. It's important to take control of your notifications and set boundaries to disconnect and take regular breaks from your phone.

    Not sure where to start?

    We offer a free 15 minute consultation so that we can guide you to the most relevant professionals