Thursday, April 11, 2024

How To Stop Phone Addiction

Tips To Free Yourself From Smartphone Habits

How to Stop your phone addiction in 3 steps?

· Bring awareness to how youre using your phone and set up what Price calls mental speed bumps for example ask yourself as you got to use it what for? why now? And what else?

· To support this use code instead of a thumb swipe to open it

· Turn the screen to a less appealing black and white display screen

· Turn off notifications that are not essential and instead trust yourself to consciously choose a time to check these

· Allocate a time each day or time limit it to monitor the hours spent and/or use apps that control when you can access your phone to check messages

· Turn it off during selected activities such as driving or eating meals

· Turn it off at night and put it away somewhere

· There is a suggestion to have coping strategies for the existential malaise that Price suggests may arise in response to being without this distraction. It can be very challenging to be fully present with our experience. However, simple pleasure principle can help this

· Play the phone stack game. Spending time with other smartphone addicts? Play the phone stack game. When youre having lunch, dinner, or drinks together, have everyone place their smartphones face down on the table. Even as the phones buzz and beep, no one is allowed to grab their device. If someone cant resist checking their phone, that person must pick up the check for everyone.

What Is Phone Addiction

Phone addiction is the obsessive use of a smartphone. The behavioral addiction is often dubbed as nomophobia, or the fear of being without a mobile device. There are over 3.8 billion smartphone users in the world. Research published by Virgin Mobile discovered that those billions of smartphone users receive 427% more messages and notifications than they did a decade ago. They also send 278% more texts. The rise in phone use seems like a natural necessity for modern life, but its also causing concern. The heavy use of these devices has consumers questioning their cellular habits. According to Google Trends, since 2004 searches for cell phone addiction have been rising.

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

Also Check: How To Manage Food Addiction

Turn Off As Many Push Notifications As Possible

You don’t have to be interrupted by every “like” that your latest Instagram picture receives or with the message that your favorite podcast just released a new episode.

An incredibly simple way to cut down on distractions is to turn off push notifications for as many apps as you can. Just head to Settings > Notifications to control your preferences. Personally, I only left notifications on for email, chat app messages, my calendars, and utility apps such as Lyft or GetAround, which only activate when I’m using them.

Why People Used Their Phones:

Stop Phone Addiction ( )
  • WhatsApp – 22%
  • Lock screen check – 17%
  • Instagram – 16%
  • Email – 6%

Although group chats were considered a âsource of distressâ, users said the messages contained within them were largely unimportant.

Emails were ranked as the most important notification for participants in the study.

Users also spent less time on their phone when with other people, and the longest interactions took place on public transport or at home.

Don’t Miss: How To Stop Masterburate Addiction

Causes And Effects Of Smartphone And Internet Addiction

While you can experience impulse-control problems with a laptop or desktop computer, the size and convenience of smartphones and tablets means that we can take them just about anywhere and gratify our compulsions at any time. In fact, most of us are rarely ever more than five feet from our smartphones. Like the use of drugs and alcohol, they can trigger the release of the brain chemical dopamine and alter your mood. You can also rapidly build up tolerance so that it takes more and more time in front of these screens to derive the same pleasurable reward.

Heavy smartphone use can often be symptomatic of other underlying problems, such as stress, anxiety, depression, or loneliness. At the same time, it can also exacerbate these problems. If you use your smartphone as a security blanket to relieve feelings of anxiety, loneliness, or awkwardness in social situations, for example, youll succeed only in cutting yourself off further from people around you. Staring at your phone will deny you the face-to-face interactions that can help to meaningfully connect you to others, alleviate anxiety, and boost your mood. In other words, the remedy youre choosing for your anxiety , is actually making your anxiety worse.

Here Are Some Statistics On Teen Mobile Use:

  • 59 percent of parents feel their teens are addicted to their mobile devices
  • 78 percent of teens check their mobile devices at least hourly
  • 72 percent of teens feel an urgent need to immediately respond to texts
  • 44 percent of teens believe they spend too much time on their cell phones
  • 77 percent of parents feel their teens get distracted by their cell phones. For example, they fail to pay attention to other people at family events
  • 30 percent of both teens and parents claim to argue about mobile devices and cell phones on a daily basis
  • 44 percent of teens use their mobile devices at the dinner table.
  • Mobile devices are the primary information and communication hub for teens. Text messaging is now the most common way that teens communicate.

    Given this reality, its not surprising that teenagers spend so much time on their cell phones. When does this shift from a preferred form of communication to a possible technology addiction?

    You May Like: What Is The Best Treatment For Addiction

    Keep Your Phone Literally Away

    Its easier to forget about checking your phone when its physically out of sight and reach. After coming home, I just leave the phone in my bag and put it in the cupboard. Nothing terrible ever happens. Ill hear an urgent call or notification, and at the same time, I can cope with most of the sudden urges to check my phone. Who wants to get up and walk to the other part of ones apartment all the time?

    The same trick can help you at work, school, and family dinners. When theres no phone on the table in front of you, its much easier to focus on the things you need to do, be it finishing some work or chatting with your loved ones.

    Quitting And Handling Withdrawal

    8 Strategies to Stop Phone Addiction | How to Use Your Phone Less
  • 1Stop the addictive behavior as planned. When the big day arrives, keep your promise to yourself and quit. Those first few days are going to be hard. Keep yourself busy and stay positive. You’re on your way to an addiction-free life.
  • 2Fill your time. If you need distractions, try exercising, taking up a new hobby, cooking, or hanging out with friends. Joining a new club, sports team, or another kind of community group will help you make new friends and start a new chapter of your life in which addiction is not a part of. Positive social interactions can stimulate the release of neurochemicals which elicit feelings of happiness and satisfaction without the need for drugs.
  • Exercise releases endorphin chemicals like the ones released in addiction, which is why sometimes you’ll hear the term “runner’s high”.XResearch source Exercise could open a lot more windows for new and improved health and could lessen the blow of withdrawal by giving you something else to feel good about.
  • 3Keep clear of your triggers. Stay away from the people, places, and things that make you want to go back to your old habits. You might need to construct a completely new routine for a while until the edge wears off a bit.
  • Common rationalizations include the idea that “it’s a free country” or “we all have to die sometime.” Resist taking on this defeatist attitude.
  • Visit support groups and your therapist each time you feel in danger of relapsing.
  • Also Check: Can You Get Addicted To Nicotine

    Understanding Teen Cell Phone Addiction

    Cell phone addiction is a modern phenomenon. It puts many traditional assumptions to the test. In the past, addiction meant something different to parents. Parents worried about about cocaine or heroin or nicotine. Today, the addiction landscape has shifted. Teens tethered to their smartphones for seven hours on average each day.

    Do you allow your child to watch three to four hours of television every night? Is it healthy to be so occupied by screens? The reality is, no, its not. And smartphones are so ubiquitous that managing the behavior is problematic.

    Going On A Cell Phone Diet

  • 1Monitor your cell phone use. According to one study, college students may spend 8-10 hours per day on their cell phones. XResearch source Tracking your cell phone use such as adding up how many times per hour you check your phone can increase your awareness about your problem. XResearch source If you are aware of the extent of your problem you can begin to identify goals and possible solutions.
  • Try downloading an application that tracks your cell phone use like Checky, App Off Timer, or QualityTime.XResearch source You can use this information to set a specific goal of how many times per hour or day you allow yourself to check your phone.
  • 2Create a plan for your phone use. Limit your cell phone use to certain times of the day. You can set an alarm on your phone to alert you when you have reached your maximum time. For example, you can allow yourself to use your phone only from 6pm-7pm. You can also set up specific times not to use your phone, such as while you are at work or school. XResearch source
  • Write your plan and goals down to make them more concrete. Keep a log of which goals youâve met and ones you are still working on.
  • 4Start slow. Instead of going cold turkey and completely eliminating your cell phone use , begin by progressively reducing the amount of time you spend checking your phone. XResearch source For example, start by limiting the amount you check your phone to once per 30 minutes, then once per 2 hours, as so on.
  • Recommended Reading: How To Leave An Addict

    Set Your Phone To Grayscale

    Make it less attractive to pick up your phone by setting it to grayscale. It reduces the colors and inputs you get throughout the day.

    While I dont have my phone currently set to grayscale, it helped me in the past.

    You can spend less time on your phone by turning off push notifications, delete the most distracting apps, set app limits, leave your phone in your bag, and set your phone to grayscale.

    Cellphones can be wonderful and helpful tools used for a variety of purposes. When you find yourself mindlessly scrolling through your phone, they become a distraction rather than an addition.

    Set Limitations On The Usage Of Tiktok On Android Device Or Tablet

    Unplugged  Stop Your Phone Addiction by Cam

    To set limitations on Android device or tablet, you can install mobile monitoring app on your device. PanSpy is a smartphone monitoring tool that designed for parental control and mobile monitoring. It helps you track all kinds of activities on the target device and put restrictions on the device usage. Here are the steps:

    Step 1: Create a PanSpy account.

    First of all, to start with the service, you need to create an account. Go to PanSpy official website and click SIGN UP on the upper right corner to create your account. You need to use a valid Email address and will receive the confirmation email, you may need to check junk or spam folder to find it. Simply click on the link to activate your account. And then you can sign in the account to continue.

    Step 2: Install PanSpy on your smartphone.

    Once you successfully sign in your account on the console, you will see the setup wizard to walk you through.

    Select Android and set a name& age on the page, and then it will ask you to download PanSpy app on your device. So enter on the browser address bar, download and install PanSpy app. Open it and sign in your PanSpy account, then you need to authorize the app. All Important permissions need to be authorized, and the Optional permissions are according to your own needs.

    Step 3: View all activities on the console.

    Step 4: Put restrictions on the device usage.

    Also Check: How To Talk To Addict In Denial

    Delete Your Most Addictive Apps

    Were not saying you cant use Insta, Snapchat, or Twitter at alljust that you may have to check them on your laptop. Okay, fine: Delete just one or two of them from your phone. It might hurt a little, but this will help short-circuit the dopamine loop youre stuck in by reducing the number of triggers at your fingertips. The goal: Make your phone so boring that you resort to thinking deep thoughts in the pharmacy line instead of posting about your mascara purchase.

    Strategy : Become Aware Of The Urge To Distraction

    How often does this happen to you? Youre in the midst of a busy day filled with back-to-back meetings, emails and pressing deadlines. Then, out of the blue, you have a short, unexpected gap in your day. And then, without even thinking about it, you pull out your phone and dive into email, Facebook, news or some other distraction.

    This urge is even more damaging when were at home. Its what causes us to respond to our childs request to play by saying, Just a minute, as we stare blankly at our device. Its what causes us to interrupt a conversation with a friend, a meal or an important event with occasional surreptitious glances down at our phone.

    What we now know from the science and practice of mindfulness is that the best response to this urge is to simply become aware. When you feel like you just have to check that score, stock price or text, become aware of the experience of craving. Notice what it feels like. Notice the thoughts that arise.

    Related: The 6 Signs of Cell Phone Addiction

    Then make an actual choice as to whether or not you will indulge the urge. Even if you do end up on Facebook or Instagram, this micro-moment of awareness changes everything. It breaks you out of autopilot. It gives you back the ability to choose how best to spend your time.

    Don’t Miss: How To Get Rid Of Smoking Addiction

    Considering Alternatives To Using Your Cell Phone

  • 1Understand your triggers to phone use. Triggers are your feelings and thoughts about a situation that leads to a certain behavior . Learning why you are urged to use your cell phone can help you develop alternative options.XResearch source
  • Are you on your cell phone because you have a strong desire to be social and connect with others? If so, you can fulfill your needs in ways that last longer such as face-to-face contact.
  • Are you simply bored? Boredom can be a huge trigger for individuals to engage in addictive behaviors. If you are often bored, it may be time to develop hobbies or other activities that sustain your attention.
  • 2Engage in other mood-boosting activities. Using your cell phone has been linked to increases in mood, which positively reinforces cell phone use. XResearch source Instead of using your phone to feel better, engage in alternative activities such as exercise/sports or creative activities such as writing or drawing.
  • 3Keep busy! If you have a specific plan for each day and you are focusing on your responsibilities, you will have less time to spend on your phone. The bonus is that you will spend more time focusing on your goals and being productive.
  • If you are not employed you can apply to jobs or volunteer at a local organization.
  • Try taking up a new hobby like knitting, sewing or playing an instrument.
  • Spend more time doing things that need to be finished, whether it’s chores or parents wanting a family day or time together.
  • Distract Your Attention From Tiktok

    How I Broke My Phone Addiction? / How to Stop Phone Addiction for Students?

    To come out of TikTok addiction, you need to pay your attention more to other activities so that you won’t let TikTok run in your brain. The following remedy you can try:

  • Find out other things you are interested in and distract yourself from TikTok so that you won’t take much time on it.
  • Go out to meet your friends more often and do things together.
  • Go to gym to do body building and sports or take a Yoga Course.
  • Spend more time with your family in your spare time.
  • Try to leave your phone and TikTok app for a certain time each day.
  • You should note that it’s always challenging to get rid of any kind of addiction, because you need to fight against your mind and force yourself to leave the comfort zone. You should acknowledge that and make up your mind to try the things above. Always be patient, try to make it gradually.

    Read Also: How To Encourage An Addict To Get Help

    - Advertisement -spot_img
    Popular Articles
    Related news