Read the text below and answer the question that follow.
UNPLUG YOURSELF
HOW TO LIVE WELL WITH YOUR PHONE
Step it down gradually: The urge to check your phone can become reflexive and habitual. For some, going a few minutes without checking their phone is difficult. If this sounds like you, try to go 15 minutes without doing it. Once you realise this is possible, increase the length of time you avoid checking to 30 minutes, an hour, and then a few hours a day.[…]
Buy an alarm clock: Don’t use your phone as an alarm, or you might be tempted to check texts and emails last thing at night and as soon as you wake up. In fact, ban phones from the bedroom. Designate bedtimes and mealtimes as smartphone-free zones. Consider buying a watch, so you’re no longer tempted by emails and texts when you check the time.
Spring clean your contacts: How many online friends do you actually speak to? Reduce alerts and distractions by removing contacts on social networking sites, deleting unused apps, and unsubscribing from groups that offer little benefit. Consider deleting any games that are taking up a lot of your time.
Learn to wait: Be mindful of the benefits of not regularly checking your phone. People who react to messages as they arrive tend to write longer responses than those who wait and deal with them all as a block. Waiting will gain you time to spend on other activities.
Prof. Mark Griffiths, BBC Science Focus, January 2018.
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