Are you in control of your phone?

Question 1
In class, my phone is always in my hand: they don’t call me the king or queen of multitasking for nothing.
Question 1
- Yes
- No

Good to know!
You get about 80 notifications per day, which means 1 every 12 minutes you’re awake! With all this digital distraction, it’s not surprising that you end up losing focus or being less efficient during school or work. Think twice before multitasking with your phone!
Here are 2 useful tips:
- Disable non-essential notifications on your phone (sounds, banners, and vibration).
- When possible, use your computer rather than your phone to perform a task.
Good to know!
You get about 80 notifications per day, which means 1 every 12 minutes you’re awake! With all this digital distraction, it’s not surprising that you end up losing focus or being less efficient during school or work. Think twice before multitasking with your phone!

Question 2
I’m constantly replying on Messenger and following the latest stories shared by my friends on Instagram.
Question 2
- Yes
- No

Good to know!
On average, you spend 1 hour 49 minutes per day, just for fun, on social media, which adds up to almost 28 days per year! Talk about a time vortex that sucks in all the time you want to dedicate to other things!
Here are 2 useful tips:
- Hide social media, messaging and game apps from your home screen (TikTok, Instagram, Snapchat, YouTube, Among Us, Tinder, etc.). Move them to a folder or, even better, uninstall them until you feel more in control of your phone use.
- Let your friends, family and coworkers know that you won’t respond as quickly, so if they want to reach you right away, well, they need to call you!
Good to know!
On average, you spend 1 hour 49 minutes per day, just for fun, on social media, which adds up to almost 28 days per year! Talk about a time vortex that sucks in all the time you want to dedicate to other things!

Question 3
Before going to sleep, I’m glued to my phone, and I even check it during the night, in bed when I should be sleeping.
Question 3
- Yes
- No

Good to know!
The blue light on your screen can suppress the production of melatonin (the sleep hormone), and the stimulation caused by texting or checking your TikTok account can disrupt your sleep. That’s no joke! Plus, don’t forget how easy it is to lose track of time or skip your ideal bedtime when you’re immersed in your newsfeed.
Here are 2 useful tips:
- Lower your screen brightness, then activate the blue light filter on your phone (turn on the Night Shift feature) or, even better, set it to grayscale (black and white).
- Put your phone on silent (vibrate off) and out of reach, for example, on the other side of the room, when you go to bed.
Good to know!
The blue light on your screen can suppress the production of melatonin (the sleep hormone), and the stimulation caused by texting or checking your TikTok account can disrupt your sleep. That’s no joke! Plus, don’t forget how easy it is to lose track of time or skip your ideal bedtime when you’re immersed in your newsfeed.

Good to know!
Every day, several times a day, your phone causes technoference, i.e., all those interruptions that happen when you use your phone around other people.
Here are 2 useful tips:
- Keep track of your digital habits, either by turning on your phone’s Screen Time feature or by downloading a relevant app.
- Use a password to unlock your phone screen instead of the fingerprint or facial scanner.
Good to know!
Every day, several times a day, your phone causes technoference, i.e., all those interruptions that happen when you use your phone around other people.

Good to know!
Just having your phone within sight can affect your working memory and problem-solving ability, even if your device is on silent mode. Yup, the fear of missing a notification on your screen can really distract you!
Here are 2 useful tips:
- Not using your phone? Put it on silent and turn off vibration before setting it facedown to keep it out of sight… and out of reach!
- Leave your phone at home when you don’t need it, for example, when you go for a walk or have dinner as a couple, run errands, go biking, etc.
Good to know!
Just having your phone within sight can affect your working memory and problem-solving ability, even if your device is on silent mode. Yup, the fear of missing a notification on your screen can really distract you!

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