Introduction to Phone-Sober Walks
Step aside, “fart walks.” While breaking wind on a stroll has gained a following for its health perks, you might want to consider adding another element to your walking regimen. Or, rather, taking one away: your phone. Ditching your phone while taking a walk may help you get even more out of the popular exercise. Microgen – stock.adobe.com
Benefits of Phone-Sober Walks
Reporter Serene Madani recently embarked on a mission to walk for an hour each morning without checking her phone until afterward. Within a week, she discovered four major benefits — and now plans to make “phone-sober walks” a regular part of her routine. “This challenge was one of the healthiest things I’ve ever done for myself,” Madani wrote in Women’s Health this week. “I love the sense of structure that waking up and walking for an hour provides, and even more, I enjoy feeling like my mind and body are on the same page when it comes to my emotions, the way I move and my overall wellbeing,” she continued.
Physical and Mental Health Benefits of Walking
Even without ditching her phone, it’s easy to see why walking helped. Beyond burning calories, improving heart health, managing blood sugar and perhaps even reducing dementia risk, the low-impact exercise also delivers significant mental health benefits. Research shows walking can lower stress and anxiety, lift mood, enhance sleep and even boost self-esteem — all things that doomscrolling on your phone can directly undermine. Several studies have shown a correlation between heavy screen time and increased rates of depression, anxiety and stress. Davide Angelini – stock.adobe.com
Quieter Mornings and Improved Productivity
One of the first benefits Madani noticed was quieter, calmer mornings. To fit her walk in before work, she started waking up two hours earlier and relied on an analog alarm clock to avoid using her phone immediately after waking. Adjusting her schedule and resisting the urge to check her phone or hit snooze was a struggle at first, but she began noticing the payoff within just a few days. “I didn’t have that sense of trepidation that I normally did when I woke up and checked my phone immediately,” Madani said in Women’s Health. “Instead, I ate my breakfast, took my time to get ready and then went for my walk.” When she got back, she avoided immediately looking at her phone, instead prioritizing tasks like taking a shower or reading. “Best of all, I noticed the calm from having a little more structure in my mornings lasted throughout the day,” she said. That calm helped her be more productive — at home and at work.
Being More Present and Mindful
Being more present was another major benefit. When Madani left her phone behind, she noticed her surroundings in a way she hadn’t before, no longer distracted by her screen or music in her headphones. At first, the lack of stimulation felt awkward, but she quickly found a solution in so-called “color walks.” It’s like a solo game of “I Spy.” You pick a color and try to spot as many objects in that shade as possible while you pound the pavement. “For the first time in a while, I felt like I was actually awake, and not just a passive observer of my own life,” Madani wrote in Women’s Health. “Fully appreciating nature grounded me and filled me with a sense of calm that I hadn’t felt in ages.” Creating a morning routine without her phone helped Serene Madani start the day on the right foot. Graphicroyalty – stock.adobe.com
Scientific Explanation
Experts say there’s science behind this feeling. “Having an opportunity to really become aware and embodied in our senses changes the neurobiology of our state of being,” said Dr. Susan Abookire, assistant professor at Harvard Medical School. “It activates the parasympathetic nervous system and kind of lets the other stuff rest,” she added, noting she regularly takes students into nature to help them relax and recharge. Avoiding your phone in the morning can help protect your natural sleep-wake cycle. Syda Productions – stock.adobe.com
Improved Sleep
Finally, the combination of being more relaxed and waking up early for her walks also helped Madani get a solid eight hours of sleep each night. While it was tricky at first, she said adjusting her internal clock made mornings “less painful” and left her energized for the day. Avoiding her phone likely helped too. Surveys suggest that up to 80% of Americans check their phones within 10 minutes of waking — a habit experts say can trigger stress and start the day on a negative note.
Conclusion
In conclusion, incorporating phone-sober walks into your daily routine can have a significant impact on your overall well-being. By ditching your phone and taking a walk, you can experience quieter mornings, improved productivity, increased mindfulness, and better sleep. As Madani’s experience shows, making this small change can have a profound effect on your mental and physical health.
FAQs
Q: What are phone-sober walks?
A: Phone-sober walks refer to the practice of taking a walk without using your phone, allowing you to be more present and mindful of your surroundings.
Q: What are the benefits of phone-sober walks?
A: The benefits of phone-sober walks include quieter mornings, improved productivity, increased mindfulness, and better sleep.
Q: How can I incorporate phone-sober walks into my daily routine?
A: You can start by setting aside a specific time each day to take a walk without your phone, and gradually increase the duration and frequency as you become more comfortable with the practice.
Q: What if I get bored or distracted during my walk?
A: You can try techniques like "color walks" or simply focus on your breath and surroundings to stay present and engaged.
Q: Can phone-sober walks really improve my mental health?
A: Yes, research suggests that reducing screen time and increasing mindfulness can have a positive impact on mental health, reducing stress and anxiety and improving mood.
