Read this if you’re addicted to your phone

Read this if you’re addicted to your phone

Spending too much time on your phone isn’t doing your health any good. Here’s how to cut down on your screen time

By Charlotte Bean

We all know the consensus: spending too much time on our phones is harming us.

...we can probably all think of a time when we’ve picked up our phones and fallen down a virtual rabbit hole.  

From RSI and neck pain to sleep problems and a negative impact on our mental health, the damage caused by too much screen time is clear.

Even without the scientific evidence, we can probably all think of a time when we’ve picked up our phones and fallen down a virtual rabbit hole. At the end of it, we have nothing to show apart from an uneasy feeling that we’re not as thin as we should be, the world is going to pot, or we can’t live without a new car/pair of jeans/boyfriend (delete as appropriate).

That said, few of us could function without our phones. The benefits they offer include connectivity, a capacity to work on the fly and a sense of belonging to a wider online community.

So we’re not saying you should stop using your phone completely. Just get the balance right: if you find yourself reaching for it during social situations, or even struggling to focus on simple tasks without picking it up, try our top tips to cut back on your idle scrolling.

Read this if you’re addicted to your phone1. Designate “no-phone” times

How often do you find yourself being woken up by your phone alarm to then spend the first 10 (or more) minutes of your morning scrolling?

How often do you go to bed only to be kept awake by having one last look at social media?

So here’s an idea: designate the first and last hour of your day as sacred no-phone time. This is especially helpful at bedtime, because the blue light emitted by phones disrupts sleep patterns.

Use these hours to develop a healthy routine that leaves you feeling fulfilled and ready for the day (or night) ahead. Aim to increase the length and frequency of your no-phone times, perhaps avoiding using it during your lunch break or on the way home from work. You’ll be amazed at the difference it makes to your wellbeing.

2. Create a list of alternative activities

Make a list of things that you’d like to spend more time doing: reading or exercising, say, or hanging out (in person) with friends.

The average person spends 2 hours 28 minutes per day using their phone online.  

Refer to the list when you feel the urge to pick up and scroll. You’ll soon find your time being spent in a more meaningful and beneficial manner.

The average person spends 2 hours 28 minutes per day using their phone online. Just think of what else you could achieve in this time.

3. Leave your phone behind

If the thought of leaving home without your phone sends you into a spin, this is sure proof that it’s exactly what you should do!

Worried you’ll get lost or need to know something? Instead of relying on your phone or Google to sort you out, aim to figure out the problem yourself or ask someone for help. Develop your confidence, independence and social skills by braving the outside world alone. Think of it as an adventure...

4. Make changes to your phone

There are a few changes you can make to your phone to decrease the likelihood of being lured in. Try using apps like Flipd that allow you to set limits on your screen time.

Delete apps that you don’t feel are beneficial to you — deleting social media apps doesn’t mean you’re deleting your account. It just means that you are less likely to spend time on them while fiddling with your phone.

Turning off notifications also means you’re less likely to find yourself constantly checking what’s going on in cyberspace.

Read this if you’re addicted to your phone5. Replace virtual contact with traditional methods

A large proportion of time spent on our phones is for communication. But even time spent making phone calls has decreased so that the majority of contact is made through social media or messaging apps.

Next time you want to connect with someone, why not try a more traditional method? Send a letter or card or, even better, pop and see them in person. Evidence has shown that a lack of face-to-face contact increases the risk of depression. So ditch the emojis and opt for more human interactions instead.

It’s a big, wide, beautiful world out there. Make sure you drag your eyes away from the screen and experience the joy of it at first hand. Why look at a video of a beautiful sunrise when you could clamber to the top of a hill and see one for yourself?

 

If you enjoyed this article, you may like:
Feeling stressed? Try this technique to help you unwind
Just thinking aloud: the lost art of letting go

 

Published: 27 February 2025
© Copyright Just Recruitment Group Ltd 2025

 

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Procurement Manager
Sector: Purchasing and Merchandising
Salary: Discussed on application
Location: Sudbury, Suffolk
Role: Full Time
Contract: Permanent
Job ref: TB11
About the role

Just Recruitment is working with a growing manufacturing business based on the outskirts of Sudbury, in the search for a talented Procurement Manager to join their expanding team.

Required skills and qualifications:

  • CIPS Qualified - min level 5.
  • Substantial experience in a procurement leadership role within the food, ingredients, manufacturing, or FMCG sectors.
  • Experience in leading and developing high-performance teams.
  • Strong Negotiation and Supplier Management skills.

The key purpose of this role is to lead the delivery of greater strategic and operational value of the procurement function and help to deliver business-critical goals.

This is a hands-on, strategic, and operational role that requires a confident leader with deep procurement expertise and the ability to inspire and develop a team.

You will work closely with the Supply Chain Manager to shape and implement a fit-for-purpose procurement strategy, ensuring alignment with business goals across quality, cost, sustainability, and risk management. This role is pivotal in maintaining robust and value-driven supplier relationships while enabling continuous improvement in all procurement activities.

You will also oversee raw material planning and call-offs, ensuring that the business maintains the right balance between availability and inventory control — essential for production continuity and working capital efficiency.

This role includes direct line management of a Procurement Specialist, supporting their development and day-to-day activity management.

Key duties include:

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  • Oversee the procurement of raw materials, packaging, indirect goods and services, and CAPEX items, ensuring optimal quality, cost and delivery performance.
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Build and nurture key working relationships with Production, Quality Assurance, Finance, Warehousing, Sales and Commercial Teams, Suppliers, Logistics Providers and Regulatory Bodies.

This is an excellent opportunity to drive change within a business — offering a great working environment.

Working hours for this role are Monday to Friday, 8am - 5pm, although some flexibility is required.

Please note that due to the location of the business, you must have access to your own transport.

Just Recruitment acts as an employment agency for permanent roles.
We are an equal opportunity employer and welcome applications from all suitable candidates.

 

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Just Recruitment acts as an employment agency for permanent roles.
We are an equal opportunity employer and welcome applications from all suitable candidates.

 

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Just Recruitment acts as an employment agency for permanent roles.
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Just Recruitment acts as an employment agency for permanent roles.
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Just Recruitment acts as an employment agency for permanent roles.
The salary advertised is the bracket available for this position. The actual salary paid will be dependent on your level of experience, qualifications and skill set.
We are an equal opportunities employer and welcome applications from all suitable candidates.

 

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