Better Internet for Kids

Being online all the time causes stress 

Even though we often talk about the "contemplative Advent season", for many of us, the weeks leading up to Christmas are among the most stressful of the year. Our diaries are full; we have to quickly finalise the last projects at work, make Christmas preparations, and buy presents. It’s good that we always have our smartphone with us to coordinate all of this… isn't it?! 

There's no doubt about it: being constantly online and accessible is more important to us than ever, whether for work or pleasure. And especially during Advent, it's practical to send Christmas greetings online, browse the internet for decorating inspiration or gift ideas, and complete our many to-dos on the go. However, having our mobile phones on hand at all times can also stress us out and make it difficult for us to switch off and concentrate on other things in between. 

Treat yourself to mobile phone breaks 

Even if you have the feeling that you can only manage your everyday life with a smartphone and a day without a mobile phone seems impossible: give yourself a break right now! It doesn't have to be a whole day: resisting reaching for your mobile phone for just half an hour can be a start. Whether it's a call from your boss, a new message in a group chat with your friends, or a bargain alert in the shopping app, it can all wait! And you'll soon see that you won't miss as much as you think. 

How to make digital time-outs a success 

Thinking about when you are online is the first step towards reducing the time you spend on your mobile phone. We often reach for our digital devices out of habit without finding the satisfaction we hope for. Instead, the information overload and social pressure of the digital world can cause even more stress and dissatisfaction. 

In specific situations, consciously ask yourself why you use your mobile phone and whether it is necessary. Do you need to do something important on your device? Or are you perhaps doing it out of boredom, to distract yourself, or to relax? Are there other activities or things that could replace your smartphone right now? 

Seven tips for mobile phone breaks during Advent 

These handy tips can help everyone gain control over their phone – adults, teenagers and children alike: 

1. Consciously spend time together
   Is everyone at home even busier than usual with their mobile phones? Especially now, time together is often neglected. Why not ask your family to refrain from using their mobile phones during their free time together, such as during family meals? Try out the "mobile phone tower", for example: Switch your mobile phones to silent and place them on top of each other on a pile. Whoever picks up their mobile phone first to check what's going on has to do the others a favour – for example, empty the dishwasher or take out the rubbish. Not only can this help minimise phone time, but it can also be fun! 

2. Do without photos and enjoy the moment
   Does this sound familiar? Instead of enjoying baking biscuits with your children or visiting relatives at Christmas in the here and now, you're mainly focused on the beautiful photo opportunities it offers. For moments like these, plan to take a handful of photos right at the beginning or end, but put your mobile phone to one side for the rest of the time. If you want to use your mobile phone purely as a camera, set it to flight mode so you don't get lost in the Facebook stream or the new Instagram stories out of habit. 

3. Concentrate on one thing
   Do you have to work, tidy up, or have something else important to do, but yet you can't stop looking at your mobile phone from time to time, even though you're not expecting anything special or important? Try setting an alarm clock for an hour, for example, and try not to look at your mobile phone until then. This will help you stay focused on the task at hand and will give you back some control over your time.

4. Use idle time to relax
   During the journey to work, in the waiting room at the doctor's, or at the bus stop – even if you only have a few minutes to kill – do you automatically reach for your mobile phone? Try to consciously use these minutes differently. A bus or tram journey is a great opportunity to look out of the window, admire the Christmas-lit streets, and clear your head. You can also take an exciting book to the doctor's appointment or the daily newspaper, which you normally never have time to read! 

5. Make sure you don't use your mobile phone before going to sleep
   Do you just want to quickly check your emails and messages or do Christmas shopping online before bedtime? It’s best not to! If your last glance is routinely at your mobile phone display before going to sleep, this will not help you relax either physically or mentally. Instead, try to say goodnight to your smartphone before you go to bed and, ideally, even a few hours beforehand. The "Do not disturb" mode on your mobile phone, which mutes calls and messages, can be helpful here. Perhaps treat yourself to a Christmas podcast or a bit of yoga instead. 

6. Avoid constant interruptions
   Use the "Do not disturb" function not only at night for undisturbed sleep but also to take conscious mobile phone breaks during the day: you can still be reached, but calls and messages are muted. This means you are no longer so easily distracted by the constant ringing of your mobile phone or tempted to keep looking at messages and notifications. You can also set a specific period to remain undisturbed at a time of your choosing, for example, from 19:00 to 20:00 every day. 

7. Reduce apps to the bare essentials
   Your mobile phone itself doesn't really stress you out; maybe you are overwhelmed by so many notifications on different platforms. Then, think carefully about which applications you really want to have on your mobile phone. Is it enough if you can only access Facebook via your computer at home? Do you really need several different messenger services, or can you agree on one application with your circle of friends? 

You decide what role your mobile phone plays 

Even if it is often difficult to put your mobile phone aside for a while, especially at the beginning, keep at it and try to consciously plan offline time, especially in the stressful pre-Christmas period. In order to cope well with stress – of any kind – you need to find a balance. This could be hobbies, music, sport or exercise. Or perhaps simply enjoy a walk through the festively decorated streets? You'll see that the Christmas spirit is infectious and makes being offline much easier. 

Also, if you are a parent or caregiver, remember that you are an important role model and that your mobile phone use has a big influence on your children's media behaviour. So set a good example and help to ensure that everyone in the family spends a little less time on their mobile phones and more quality time together. That way, nothing stands in the way of a relaxed Advent. 

Find out more about the work of the Austrian Safer Internet Centre, including its awareness raising, helpline, hotline and youth participation services – or find similar information for Safer Internet Centres throughout Europe.