The Smartphone Effect: How Your Device Influences Your Mood

Short thoughts on mood, money, and mastering both.

Introduction

Last Tuesday, my wife and I were engrossed in conversation on the couch when suddenly, her smartphone lit up across the room. I couldn't help but notice the familiar twitch in her demeanor – a sensation I once experienced during my iPhone days. It's that immediate rush, the feeling that someone or something is vying for your attention. It could be an email, a WhatsApp message, or even a seemingly innocuous advertisement from the Taco Bell app (those nacho fries won't be here forever!). She got up to check her phone, and unfortunately, it brought some unwelcome news about her job. While it didn't completely derail our evening, it did cast a somewhat somber mood over her.

Researchers have increasingly explored the connection between smartphone usage and our emotional well-being.¹ They've uncovered both positive and negative links between smartphone use and emotions like joy, sadness, and anger. While some individuals feel their smartphones have little influence over them, others readily admit that the deluge of information and stimuli from their devices can indeed impact their current emotional state and overall well-being. I must confess that one of my key motivations for embracing the offline lifestyle was the desire to reduce my exposure to the constant news cycle and political turmoil. Witnessing the state of the world and the perpetual conflicts we endure has taken a toll on my well-being. Additionally, I recognized the importance of curbing impulsive spending and adopting a more deliberate approach to consumption. After all, there's a saying that "Unhappy people make great consumers."

Nonetheless, even when the information is readily available, it doesn't mean we are immune to its impact. We have the power to make choices that limit our exposure to mood-altering apps and services. Here are some considerations that might aid you in emotional regulation and help you save some money.

Photo by Volkan Olmez on Unsplash

Delayed Information & Communication

First, it's crucial to disable both your notifications and the "raise to wake" feature. If you're still using smart devices², turning off notifications is a pivotal step in reducing the emotional impact that apps and services can have on your well-being. Additionally, deactivating the "raise to wake" function, which smartphone companies employ to automatically illuminate your phone when you pick it up, is equally important. You can easily find step-by-step instructions on how to disable this feature for your specific device with a quick online search. Just type: “How to disable raise to wake on [insert device name].” Keep in mind that the less frequently your screen lights up, the fewer times you'll impulsively reach for your phone, resulting in a reduction in information intake and an increase in personal control.

Once you've taken the necessary steps to manage notifications and screen lighting, the next vital aspect is establishing a structured communication and information consumption schedule. You might consider adopting a practice similar to that of an individual in Ohio who has chosen to no longer read the news directly, relying instead on hearsay. This shift has notably improved his overall well-being and his capacity to contribute to society positively.

However, if you still find value in staying informed through news outlets or keeping up with financial updates from your preferred sources, it's wise to establish clear timeframes and boundaries for engaging with them. Avoid falling into the trap of mindless consumption, which usually ends up serving you enraging algorithmic content, and instead cultivate intentional information habits. Select several articles to read ahead of time, broaden your horizons by diversifying your sources, and set a time limit to regulate and process the information. Once you've completed your reading or information gathering, take steps to transition to other enriching activities, such as reading books, conversations with friends, or experimenting with new recipes.

Likewise, create dedicated periods for comprehensive online interactions. Set aside specific time slots for managing chats, emails, and other digital responsibilities. I usually have a 3-hour window where people can contact me freely. Otherwise, I communicate with others every other working hour. Following a schedule, encourage your contacts to connect through phone calls or arrange face-to-face meetings at local coffee shops, fostering time spent together. This structured approach helps you avoid the overwhelming barrage of constant digital communication while granting you the freedom to rediscover purpose and joy in your life. As my wife usually says, “It’s not your emergency, it’s theirs. Let them figure it out.”

Photo by Marques Thomas on Unsplash

The 72 Hour Consumption Rule

Another effective tactic employed by smart devices is the way they utilize algorithmic advertising. Around 2014, many social media platforms shifted their focus from showing us content from friends and family to prioritizing trending and sponsored content. As a result, we were exposed to sensational and crave-inducing items based on their tracking of our preferences. It's no wonder that researchers have found that passive social media use often leads people to make impulsive and unnecessary purchases.³

To counteract this influence, it's important to establish a pattern for making purchases. Avoid buying something solely because it's readily available. Instead, adopt a rational and deliberate approach to your spending. Implement a waiting period (mine is 72 hours) between adding an item to your cart and completing the purchase. During this time, you'll likely realize that you already possess functional pants and don't need to spend $128 (or more!) on a pair of sleek, water-resistant Lululemon classic pants. If this sounds specific, it's because it happened to me a few days ago—haha!

The crude reality is that unless we make steps towards eliminating advertisements and algorithmic content from our lives (like using uBlock Origin), it will be increasingly more difficult to escape the consumption mentality that envelops the web. There are myriads of services and subscriptions that are offered to us each day.⁴ Some of them may add value to your life. Others not so much. Be selective with them and take ownership of the hard-earned dollars you work for.

Conclusion

Smart devices utilize a variety of tactics to influence our moods. Companies have devised methods for delivering algorithmic content that prioritizes sensational or paid material over personal updates. They inundate users with frequent push notifications to create distractions and a sense of urgency. Impulsive purchases are encouraged through targeted promotions and discounts, while social media platforms foster feelings of inadequacy or envy through social comparison. Features like infinite scrolling and personalized content are the cherry on top to maintain user engagement. However, all hope is not lost. We can take steps to regain control.

By immersing ourselves in offline activities and minimizing our online presence, we can carve out a mindful environment conducive to learning, serenity, and emotional balance. Establishing well-defined intentions and daily task lists for both online and offline pursuits allows us to take charge of our lives, which prevents algorithms from dictating our actions. Moving towards an offline-oriented lifestyle and rediscovering purpose require unwavering intentionality, but the rewards are worth it. My wish for you is to leverage technology in a way that enhances your life rather than depletes it. Until next time, thank you for reading moving offline :)

1. I've come across three fascinating studies that shed light on the intricate relationship between smartphones and our emotions. The first study investigates the intriguing question of whether our emotions drive us to use our phones or if it's the other way around. It uncovers some intriguing insights into this complex interplay. The second one explores how smartphones wield their influence within the classroom environment, touching on aspects such as performance, mood, and academic outcomes. The final study, particularly intriguing, delves into the experiences of individuals with visual impairments, revealing that emotions transcend the realm of visual cues – simply reading them can suffice to elicit responses

2. One remarkable advantage of using dumbphones is their notification handling. In the case of my Sunbeam F1 Pro (work phone) and Light Phone 2 (personal device), they refrain from lighting up upon receiving notifications. Instead, they allow me to stay connected and informed about notifications on my own terms, a feature that I highly value.

3. These research papers provide valuable insights into how quick access to smart devices and passive usage can influence impulsive purchasing behavior. To learn more, you can read the studies here and here.

4. I understand that this Substack offers a subscription model to support my work. If subscribing is not within your means or you are in consumer debt, please feel free to unsubscribe. Your continued readership and viewership of the YouTube channel are greatly appreciated and already support my work for free! I wouldn't want to hinder your financial freedom journey. Also, in terms of learning about finances, read this book. You don’t have to buy it btw. Use Libby on your computer to get it from your library.