Master, Doctor Nguyen An Khai, from the Psychiatry Unit at the Neuroscience Center, Tam Anh General Hospital, Ho Chi Minh City, explains that reflexively checking one's phone during free moments (such as waiting for an elevator, waiting for food, or waiting for a computer to boot up) causes the brain to constantly shift its attention between tasks and new stimuli. This habit fragments attention, making it difficult for the brain to sustain focus for extended periods. If this occurs frequently, information is not fully encoded by the brain, leading to inefficient processing, overload, and mental exhaustion.

The doctor offers strategies to reduce the risk of dependence on phone scrolling during free time.

Recognize reflexive phone usage

Before picking up the phone, users can pause for a few seconds and ask themselves if they truly need to process information or are simply looking for something to "fill the void." Identifying situations that frequently trigger this behavior also helps pinpoint moments when control is easily lost. According to Doctor Khai, recognizing the triggers is the initial step to transition from automatic behavior to intentional use.

Avoid using your phone immediately after waking up

Instead of starting the day by checking messages, social media, or emails, users can dedicate the first 15-30 minutes to screen-free activities. Drinking a glass of water, opening a window, personal hygiene, eating breakfast, or simply sitting quietly for a few minutes allows the brain to transition from rest to alertness. By not immediately getting caught up in a flood of new information, users can be more proactive in deciding what needs to be done first.

Illustrative image of a normal brain and a brain attacked by free radicals. Photo: Eco Pharmaceuticals

Create "screen-free zones" throughout the day

Rather than attempting to eliminate phone use entirely, users can choose specific times to avoid the device, such as when waiting for an elevator or engaging in face-to-face conversations. These periods prevent everyday activities from being further fragmented by notifications and the habit of checking screens. Gradually, users can develop a sense of comfort doing an activity without simultaneously needing to check their phone.

Find alternative activities

Free time does not always need to be filled with phone use. Users can proactively seek relaxing and physically engaging activities like tending to plants, gardening, cooking, reading, walking, doing a few stretching exercises, or reorganizing their living space. With more options for rest and recreation, users will be less likely to reach for their phones reflexively when feeling bored or unsure of what to do.

The goal is not to eliminate phones from life, but to control how they are used. Occasionally reverting to old habits does not mean failure; users can identify the triggering situations and adjust their usage accordingly.

According to Doctor Hoang Quyet Tien, from the Medical Information Center, Tam Anh General Hospital, Ho Chi Minh City, metabolic reactions constantly occur within the body. These natural reactions produce many atoms or molecules that lose a negative electron, known as free radicals. The brain, a site of high metabolism (though it accounts for only 2% of body weight, it consumes up to 25% of oxygen), generates more free radicals, which negatively impact brain function.

When the brain is continuously stimulated without periods of rest for regeneration and recovery, the amount of free radicals increases. In the brain, free radicals cause fibrosis of myelin sheaths and nerve cell axon terminals, reducing the quantity and quality of connections between these cells. Brain functions gradually become disordered, leading to a loss of concentration and memory decline.

In addition to adjusting phone usage habits, caring for brain health from within by controlling free radicals warrants attention. According to Doctor Tien, to enhance neural connections, stimulate regeneration, and improve neurotransmission, thereby boosting concentration, one can supplement with active compounds capable of neutralizing free radicals through herbs and vegetables. Among these, anthocyanins and pterostilbenes in blueberries can cross the blood-brain barrier, helping to neutralize free radicals, protect nerve cells, and increase transmission. Ginkgo biloba can help improve blood circulation, supporting the delivery of oxygen and nutrients to the brain, contributing to the maintenance of information processing capabilities.

If phone use significantly impacts health, sleep, work, and relationships, users should consult a doctor, psychologist, or psychiatrist for assessment and appropriate support.

Trong Nghia - Thai Thanh