Always reaching to check your phone? Here's what to do instead.

Do you find yourself constantly reaching for your phone? Whether it's checking emails, responding to texts or scrolling through social media, many of us spend a lot of time on our phones. While phones can be valuable tools, sometimes we reach for them simply because we are bored.

Furthermore, checking your phone constantly can have negative consequences. It can disrupt your focus and concentration and increase stress levels and a sense of isolation. It can also increase the risk of negative feelings due to social comparison and cause us to waste time and miss out on opportunities to do other things.

So, what can you do instead of checking your phone? Firstly, move your phone to another room and put it on silent mode.

Here are some ideas for activities you can do instead of scrolling on your phone:

• Meditate
• Practice some deep breathing
• Read a book
• Take a walk outside
• Do a home workout
• Listen to an audiobook or podcast
• Call a friend

It may take some work at the beginning but it is possible to reduce your phone habit by finding other activities that you enjoy. Pick one of the above activities in advance and the next time you find yourself mindlessly reaching for your phone, try doing it instead.

You might also consider establishing a time limit for your daily phone use, as well as changing your phone settings to reduce the frequency of notifications.