My First Legal Job: A Modern Slave to Two iPhones

When I began my career as a trainee solicitor, I received an additional device—a brand-new iPhone 7. Initially, I viewed this as a privilege, but soon realized my mistake. Partners, senior associates, and clients expected prompt responses, demanding I reply to messages within 15 minutes during work hours and within an hour on weekends.

Consequently, I was never truly offline. My schedule was so packed that I barely had time for rest or recovery. I spent two years in this cycle, living in a haze and missing out on meaningful interactions with friends and family. My iPhone 7 effectively became my master, and I served it day and night.

Seven Years Later: The Situation Worsens

Now, with the imminent release of the iPhone 16, I find myself as an in-house lawyer for a Fortune 500 tech company. The problem has only escalated. With the introduction of tools like Slack, Zoom, and various messaging apps, the expectation to remain constantly connected has intensified. Even during my off hours, my iPhone continues to dominate my existence, showcasing an alluring world through its vast screen.

I often find myself envious as I see others living seemingly perfect lives, while the deluge of negative news feeds my anxiety and distracts me from reality. My smartphone captivates my attention completely, overshadowing the world I inhabit.

Acknowledging Our Phone Addiction

Admitting to smartphone addiction involves recognizing the negative impacts it has on our lives. I realized I was dependent on my phone when I found myself constantly checking work messages, scrolling to fend off boredom, and reaching for my device during meals with loved ones.

You don’t need scientific studies to validate the adverse effects of phone addiction; simply look around. Beyond the physical issues related to eye strain and disrupted sleep, the phone distracts from life’s larger questions and diminishes real-world connections, leaving us feeling empty.

Strategies for Regaining Control of Your Phone

Awareness is the first step toward overcoming this challenge. Here are some proactive strategies I’m implementing to reclaim my life:

• Establish Boundaries: Set specific offline hours. If you don’t respect your own time, why should anyone else?
• Physical Separation: Keep your phone out of arm’s reach when focusing on work or spending quality time with others.
• Silence Notifications: Turn off alerts to reduce distractions; the world will continue to function without constant checks.
• Limit Apps: Retain only essential applications. Remove social media and work-related apps during personal time; the need to reinstall them provides a moment to reconsider their importance.
• Engage in Phone-Free Activities: Participate in activities like swimming that make phone use impractical, offering a sanctuary for your mind.

Taking Ownership of Your Phone and Life

Ultimately, your smartphone should serve you, not the other way around. It is merely a tool—if wielded wisely, it can enhance productivity and foster meaningful connections.

However, if you allow it to dominate, it will become a tyrant, reducing you to servitude. I, too, find myself slipping back into old habits at times; it's a continuous struggle against powerful companies vying for our attention.

Yet, reclaiming control over your time and focus—your most valuable resources—is a worthy endeavor.

My friends, I wish you all the best on this journey.