Turning Off Your Phone While Going To Bed
This might seem familiar. You wish to go to sleep, you get into bed and, ten minutes later you are on your phone. This is not an uncommon sight and, it is one that is worrying. This is a sign of smartphone addiction. To combat this, one can take a very easy step of turning off your smartphone before going to bed.
This will be very helpful to you in the long run in more ways than one. First, turning off your smartphone leads to better sleep, which will have many health benefits for you in the long run. Second, if you do not use the smartphone while trying to sleep, it will be a help to your eyesight as well.
Usually, when one goes to bed, they are not wearing their glasses. Using a phone without your glasses might result an increase in the power of your glasses, which is something that no one likes. By eliminating the use of a smartphone whilst in bed, you can avoid getting glasses or increasing the power of your spectacles.
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Powerful Ways To Curb Smartphone Addiction
Smartphones are being used a lot as our work and academics revolve around these, considering how most things have moved online due to a global pandemic. This has led to more number of people getting addicted to smartphones. This is a major problem. To fix this issue, we list out the ways to De-addict from your smartphone.
- Smartphone addiction is a major problem that has accelerated in 2020
- Here we discuss the ways to de-addict from smartphones and claim back your life
- Follow these steps to curb your smartphone addiction
2020 has resulted in an increase in smartphone usage, considering how most tasks have moved online. For example, before 2020, parents would scold children for looking at smartphones, even if it was for 20 mins, but, nowadays, hours of usage go unnoticed. This however is not good, considering too much of anything is harmful.
A lot of people might be battling this issue, so, we thought about listing out six ways to De-addict yourself from smartphones.
Let Technology Help Solve Your Problem
What you may need now is a little hair of the dog. First, acknowledge the irony that you might need apps to help protect you from apps. It seems weird to use technology to help with technology, Price says. I just see it as a tool thats helping you live up to your intentions.
Theres a whole industry of apps to help people monitor screen time , block apps or schedule sessions with them , or schedule social media posts so it looks like youre online when youre not . Since last year, iPhones even have settings to track and curtail your screen time.
As for the phone itself, some people go back to using a so-called dumb phone, or one that has limited internet capabilities. A less drastic approach is to tinker with your settings to convert your screen to black and white. Smartphones are a lot less appealing when they look like an old-timey television instead of a bowl of candy.
FollowPrices handle on Instagram to act as your internet conscience. Nothing kills the buzz of a social media spiral like reading, Childhood goes fast. I hope youre enjoying what youre doing on your phone, over the image of an adorable girl. Its like a cold shower. The Screen/Life Balance website offers free lock-screen downloads that say things like, What do you want to pay attention to?
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Figure Out What Youre Feeling
The emotional component is something we dont give enough attention to, Price says. Reaching for our phones is an efficient way to not feel unpleasant emotions. But they also muffle the happy moments in life if youre too busy scrolling to notice the world around you.
So, get mindful about your phone use. Take a breath and ask yourself why youre picking it up in the first place. Are you bored, anxious, curious, happy? When youre done using it, do you feel better or worse? Thirty minutes dinking around on Instagram instead of going to sleep at night is probably going to feel disorienting and vaguely depressing.
Get Rid Of Unnecessary Apps
Social media apps like Facebook and Twitter are not absolutely essential on smartphones. This may sound like an impossible idea, but you can really do without them.The list of unnecessary apps is endless. This not only frees up time that can be utilized better, but also releases the devices storage.
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Avoid Using A Cell Phone
Whenever you see your mobile, which is the first thing that emerges in your mind. Definitely it will be I should see the notifications. When you start seeing them it takes a long time. You cant even realize that you have spent many hours in this. WhatsApp, Facebook, Twitter, Instagram, etc are really making you a mobile addict. Excess socializing is rusting your capabilities. Even it could change all functions and time clock of your body. So, avoid using a cell phone excessively.
Lets take an example, you are going for night sleep. But you checked your mobile to see the quick notifications. After some time you cant sleep well why? Because you have changed your natural sleep plans. Mobile addiction is not a one-day problem. With the passage of time, you start relying on it. And beating this scenario is also not easy but you can do this! We are going to share a few tips that will definitely help you to avoid using cell phones.
Excessive use of cell phones make you addicted. Thus avoid using cell phones too much- Blurbgeek
Simple Steps To Overcome Phone Addiction
First of all, you should answer honestly the question « why you need to conquer your phone addiction? » the more you realize the dark side of this addiction the more you will be committed to overcome it. Set clear goals on how you will do it, and write them on a notebook as you will be more motivated to achieve them.
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Reconnect With Your Smartphone Gradually
To consistently be able to stop looking at your phone, your phone will have to become a tool again instead of a temptation.
Of course, why we use is they do a lot of things wonderfully, James Roberts of Baylor University says. But we over-adopted.
After people break up with their phones, they often slowly reintroduce some apps as long as they are able to use them responsibly. The process can involve some trial and error.
Habits do take a while to form and to break, Roberts says. Dont beat yourself up if you slip. If you spend too much time on a website, thats okay. Go back, reorganize and start again.
Rachel Saslow is a writer based in Portland, Oregon. Her work has appeared in the Washington Post and Portland Monthly.
Modify Your Smartphone Use Step
For most people, getting control over their smartphone and Internet use isnt a case of quitting cold turkey. Think of it more like going on a diet. Just as you still need to eat, you probably still need to use your phone for work, school, or to stay in touch with friends. Your goal should be to cut back to more healthy levels of use.
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Dont Use Your Phone First Thing When You Wake Up
For years now, Ive been putting my phone in flight mode before I retire to sleep. First, it reduces the amount of radiation Im exposed to while asleep and, more importantly, flight mode serves as a roadblock for using my phone first thing when I wake up.
If you use your phone as an alarm clock, and if you dont currently have the self-discipline to refrain from switching off flight mode while still in bed, replace your phone with an alarm clock, and place your phone in another room during the nighttime.
Feeling extra-ambitious? Only switch your phone off flight mode once youve completed the most pertinent and productive activities upon waking.
Dont Use Your Phone In Bed
Studies show that using your smartphone in bed is not a great idea to begin with, because the blue light messes with your sleep hormones. So the first step to kicking your smartphone addiction is to make your bed a phone-free zone. Seriously, for your health. The first few nights will be hard, but eventually you will go from the above picture to this:
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What Is Smartphone Addiction
While a smartphone, tablet, or computer can be a hugely productive tool, compulsive use of these devices can interfere with work, school, and relationships. When you spend more time on social media or playing games than you do interacting with real people, or you cant stop yourself from repeatedly checking texts, emails, or appseven when it has negative consequences in your lifeit may be time to reassess your technology use.
Smartphone addiction, sometimes colloquially known as nomophobia , is often fueled by an Internet overuse problem or Internet addiction disorder. After all, its rarely the phone or tablet itself that creates the compulsion, but rather the games, apps, and online worlds it connects us to.
Smartphone addiction can encompass a variety of impulse-control problems, including:
Information overload. Compulsive web surfing, watching videos, playing games, or checking news feeds can lead to lower productivity at work or school and isolate you for hours at a time. Compulsive use of the Internet and smartphone apps can cause you to neglect other aspects of your life, from real-world relationships to hobbies and social pursuits.
Try Turning On Your Phone’s Grayscale
One of the most jarring ways to curb the time you spend on your smartphone is to make its screen much less desirable to look at.
Time Well Spent, a nonprofit focused on changing our relationships to technology, recommends switching your phone to grayscale to remove the “shiny rewards” that colorful icons give you every time you unlock.
I found this trick incredibly effective for keeping me off apps such as Facebook and Instagram, though I did end up turning it off several times when I needed to use Maps or take photos.
You can turn on grayscale by digging around in the “Accessibility” category of your phone’s settings. On an iPhone, find “Display Accommodations” and then turn on “Color Filters.” On a Samsung device, find “Vision” and then scroll down to “Grayscale.”
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At What Point Does Reliance On And Use Of Cell Phones And The Internet Turn Into An Addiction What You Can Do To Help Your Kids Avoid Developing An Addiction
Its no big secret that teens have a complex relationship with technology. They are expected to use technology both in and out of the classroom to make the grade, they manage their social lives through various apps and social media platforms, and they use technology to stay organized and on top of their many, many activities. Todays teens face intense levels of pressure. Sometimes their phone use is tied to recreational activity and can help them relieve stress, but other times they use their phones to keep up with their busy lives. Ensuring that kids technology use doesnt result in more stress for them isnt an easy task theres no clean-cut way to delete stressful technology activity. So how can parents, let alone kids themselves, navigate the often stressful world of tech?
Although there isnt a recognized smartphone addiction diagnosis, its natural for parents to wonder if a teens apparent obsession with a smartphone qualifies as addictive behavior. After all, it can be incredibly frustrating to attempt to hold a conversation with someone when they cant peel their eyes away from their phone.
Avoid Uploading On Social Media
The more you upload on social media, the more youll be curious to know the engagement and interactions received on your posts, stories, or status updates. This will make you check your phone more often than usual. Not only that, add the time required in entertaining everyones comments and queries.
In the screenshot above, you can see my average daily activity on Instagram. Notice the massive increase in time spent on Thursday and Monday- these were the days when I posted the most on my profile and ended up wasting more than double the time I usually spent on Instagram. So yeah, always try to keep yourself from posting on social media, unless and until its very important.
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Put A Hairband Around Your Phone
In one of the most thoughtful personal stories Ive ever read on how to overcome cell phone addiction, Brad Soroka recommends placing a hairband around your cell phone. When placed in the middle of the phone, the hairband allows users to answer phone calls easily, but makes other uses of the phone more difficult .
In his words, Every time you want to use your phone, this brings about a mindfulness exercise and makes you ask what is my intention? If you really want to use the phone, set your intention for why, and remove the hair band.
The hairband trick is not about making your phone impossible to use. The practice is about bringing greater mindfulness to each specific use of it as opposed to mindlessly unlocking your phone every 3 minutes.
When used as a collection of tools to improve my work, health, parenting, and life, cell phones are wonderful and bring countless benefits. But when used mindlessly and unintentionally, they become a distraction from the things in life that matter mostin addition to the negative effects listed above.
Learning how to use our smartphones effectively may be one of the most important life skills any of us can learn.
About Joshua Becker
Pause To Think Before Picking Up Your Phone
Every time you’re about to unlock your phone, take a moment to think about why you are doing this right now. Do you need to perform a particular task like scanning a document or texting your boss? Then, fulfill this task and put your phone away.
But sometimes the reasons for checking your phone are much deeper than you think. For example, Im not great at networking and feel uncomfortable in a large room of unfamiliar people. Instead of starting small talk with someone, I just stare at my phone pretending Im busy. When I realized this habit, I decided to attend more meetups to improve my networking skills while intentionally keeping my phone away.
Heres how you can analyze the true reasons behind picking your phone:
When I feel or want to X, I take my phone to Y so I can Z.
For example, When I feel lonely, I grab my phone to check Instagram so I can feel connected with my friends.
When you find the real reason behind checking your phone, its easier to control yourself. If you feel lonely, you can call your family or have a chat with a colleague. If you feel bored, you can go for a short walk or read a book. Theres a lot of things to do besides staring at a screen!
If youd like to learn about how apps become addictive, Hooked: How to Build Habit-Forming Products by Nir Eyal is a great read.
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How To Help Teens Overcome A Smartphone Addiction
Believe it or not, smartphone use can be beneficial for teens. Teens use smartphones to connect with peers, seek help on school assignments, and they can even use apps to help them get organized. Although it might seem like teens are constantly connected, many use their devices within healthy limits.
Its important to empower teens to take control of their own use of smartphones and create and maintain a healthy balance. This isnt a one-time conversation. A few things you can do help provide guidance and support include the following:
Disadvantages Of Using Too Much Cell Phone:
There are lots of adverse effects of mobile phone addiction on health. Thats why we must avoid the excessive use of cell phones. Here a few disadvantages of mobile phone usage are mention that will help you to make up the mind to quit its addiction
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