We are guilty of being distracted by our phones when we should be focused on other things. When we ignore someone, or a social interaction, because of our phones, the term is called “phubbing.” This act, whether unintentional or not, can have a significant impact on your relationships and your mental health. In today’s blog, we’ll explore what this term means and offer some tips to help mitigate the behaviour.
What is Phubbing?
Simply put, phubbing is the act of ignoring someone because of your phone, generally during face-to-face interactions. The term combines “phone” and “snubbing” and was first coined in May 2012. An Australian advertising agency created the word to describe the growing trend of people ignoring loved ones, who were right in front of them, and scrolled their phones instead.
Phubbing can negatively impact your relationships, as it often creates feelings of isolation and disrespect for the person who is being ignored. The more people feel like they aren’t being acknowledged, the more distant and unattached they become. Therefore, it’s important to acknowledge this behaviour and do your best to ensure you don’t fall into a pattern of prioritizing your device over the people in your life.
Tips to Avoid Phubbing
- Put your phone away: A simple act, but an impactful one. When you are having a conversation with others, put your phone out of sight so that you aren’t distracted or tempted to check your notifications.
- Set boundaries: Create phone-free time! For example, during family meals or when having quality time with loved ones, set a “no-phone” rule. It is important to create healthy boundaries, respect these moments and foster your relationships to build lasting and deep connections.
- Use “Do Not Disturb” mode: When having important conversations, or during social situations, simply put your phone to “Do Not Disturb” mode. This will help reduce notifications and distractions. Using this setting is also beneficial for the evening, allowing you to connect with your partner, children, friends, or other family members during this time.
- Communicate with others: If you are waiting for an important phone call or need your phone accessible in case of a family emergency, politely inform the other person why you are keeping it handy. However, don’t take advantage of this and ensure that you only check your phone when necessary.
- Set phone limits: Allow yourself specific times during the day to check social media, for example. This way, you allocate your time accordingly and free up space where you won’t be distracted.
- Engage in activities: We often use our phone when we are bored, or simply out of habit. Therefore, consider participating in activities that encourage face-to-face interactions, combined with an activity. This could include playing a board game, hiking, or doing a puzzle. These can keep your hands busy while allowing you to stay engaged and connected with the person you are with.
Being mindful of how and when you use your phone, you can help improve the quality of your relationships. Acknowledging this behaviour also benefits your mental health, allowing you to create deep connections and bonds with important people in your life.
