The Lifeguard 5: Why mindful smartphone use is essential for healthy social relationships

Your smartphone is probably the first thing you reach for when you wake up and the last thing you see before you go to sleep. Mindful smartphone use helps you find a balance between being reachable and engaging in genuine social interactions. While smartphones make our lives easier and faster, it’s important to recognize how intensive phone use can impact the quality of our relationships. At Lifeguard, we believe that healthy people create healthy companies, and it all starts with mindful smartphone use.

In the Netherlands, 86% of people already owned a smartphone in 2017. We are constantly connected. But connection doesn’t always mean true contact. Research shows that 81% of people keep their smartphones on 24 hours a day. Four out of ten adults even check their phone as soon as they wake up in the middle of the night. More than half of us spend more time on social media and email in the morning than on breakfast.

This constant smartphone use not only threatens our sleep but also disrupts our social interactions. A study by Baylor University in the United States revealed that people who constantly look at their screens tend to experience more conflicts with their partners. Moreover, frequent phone use decreases our empathy and deteriorates the quality of personal conversations.

But how can you change this? How do you ensure your phone no longer hinders your social interactions, but rather supports them? Lifeguard shares five concrete strategies for mindful smartphone use that will protect your relationships and energy.

Digital communication has skyrocketed since the advent of smartphones. However, this has led to a decrease in real, physical interactions, even though face-to-face conversations are crucial for our mental and physical well-being. Personal encounters make us feel better and reduce negative emotions. Whenever possible, always opt for in-person communication over a message or email. This not only strengthens your relationships but also boosts your well-being and energy.

Recognizable? You’re enjoying time with friends or in the middle of a business meeting, and suddenly someone reaches for their phone. This immediately disrupts the connection, blocks the conversation, and leaves the other person with an uncomfortable feeling. Research shows that 82% of people believe smartphone use in social situations negatively impacts relationships. Paradoxically, we continue to do it. Tip: set your phone to silent and leave it in your pocket or bag. This way, you remain consciously present in the moment and create meaningful connections.

Small conversations with strangers, like chatting with the cashier or a colleague, are surprisingly valuable for our social connection. By constantly looking at your screen, you miss these spontaneous moments of contact. Conscious smartphone use also means making space for unexpected, but valuable social interactions. Challenge yourself to start at least one conversation a day with someone you don’t yet know. You’ll notice that these small interactions have a significant impact on your daily mood and energy.

Our phones constantly demand attention through notifications, leading to ongoing distractions and restlessness. In fact, excessive smartphone dependence has now been recognized as a mental condition: nomophobia, or the fear of being without a phone. Fortunately, you can take control. Turn off notifications for apps and services that are not urgent. This allows you to stay in control and experience less stress. Be intentional about which notifications are truly essential for you.

We often think social media brings us closer together. However, research shows that passive use of platforms like Instagram and Facebook contributes little to our sense of connection. It’s active engagement—starting conversations, commenting, and participating in discussions—that strengthens relationships and feelings of social connectedness. When you’re online, get involved. Post a question, respond to others’ posts, and create meaningful connections.

t Lifeguard, everything revolves around energy as a strategy. Healthy social relationships directly contribute to your energy, vitality, and productivity. By using your smartphone more consciously, you choose better personal interactions and stronger relationships—both at home and at work.

Let technology support you, not distract you. Implement these five strategies today and experience how mindful smartphone use enriches your life. Enjoy real conversations, spontaneous encounters, and meaningful moments. Your relationships and your energy deserve it.