How to break cell phone addiction / 15 ways to overcome smartphone addiction Article for your best option to prevent a mobile phone or smartphone addiction.
Mobile Dependence is presently the biggest problem. This problem isn’t only in youthful children or youthful people but also in numerous grown-ups. According to a check, three out of every fiveU.S. mobile druggies can not have their mobile phone checked for further than 60 twinkles.
In addition, students spend an average of 10 hours each day browsing the Internet and exchanging messages on their mobile phones. 72% of Americans believe that mobile addiction exists among them.
Mobile addiction at the present time is being considered a special form of mental illness. Mobile addiction is considered to be the main reason behind the poor test results of many students.
Besides, mobile addiction is being considered the main cause of many problems including socialization and illness. Now the question is, are you also addicted to mobile?
You can also check if you are addicted to mobile through some of the following tests. E.g.
Teenage cell phone addiction symptoms / teenage cell phone addiction are given below
1. Do you check your phone at least 100 times a day or at least once every 10 minutes?
2. Do you spend at least 6 hours every day on your mobile?
3. Doesn’t the thought of wasting your time come when you use your mobile?
4. Are you really angry when you call or text someone but don’t respond quickly?
5. Always put your hand in your pocket, to see if you have a mobile?
6. Sleeping with the phone next to the pillow while sleeping?
7., Do you occasionally check your phone in the middle of the night?
8. Do you prefer spending time on your cell phone rather than chatting with others?
9. Do you use your mobile for other activities, even while eating?
Maybe you are one of these addicts or someone around you is addicted? However, the following 15 ways can save you from using extra mobile.
How to break cell phone addiction / 15 ways to overcome smartphone addiction
1. Set a specific time each day to use the phone
If you really want to reduce your phone usage, you need to make a deal with yourself. Convince yourself that you will only use your phone at certain times of the day. That could be gaming, social media, etc. Strictly follow the allotted times.
You can also give your phone to a trusted friend, coworker, or parent and pick it up later if needed. However, these tips are much more effective while studying.
2. Refrain from using mobile at certain times
Needless to say, you must use your phone less. Also, refrain from using your mobile while eating, when you are reading, resting, watching TV, or especially talking to friends. And refrain from keeping the phone in your bedroom.
3. Turn off notifications
Most people get confused when they get endless notifications from Facebook, Twitter, Instagram, Spotify, or other apps. These minute-by-minute notifications make you more interested in mobile. So if you want to refrain from using your mobile, you must turn off the notification on the phone.
4 Delete certain apps
Smartphones are needed for many important tasks. All you can do is turn your phone into a stupid phone and use it to make calls and calls. If possible, delete all applications that you spend the most time with. As well as gaming and texting applications, social media applications such as Facebook, Instagram, etc. are the most confusing. To disable them from your phone to cure your mobile addiction.
5. Keep the screen locked with long and annoying passwords
Most mobile users keep their mobiles with password lock or pattern lock. If you keep your password too long or difficult. But it will make it painful to enter every time. This will naturally prevent you from checking the phone every minute.
6. Do not use your phone as an alarm clock
Many people keep their mobile phones with them under the pretext of the alarm clock. But this has led to an increase in mobile addiction. So use a real alarm clock, not a mobile alarm clock.
7. Use a wristwatch
Often people find out the time using their mobile. Use a wristwatch to know the time so that you do not have to check your mobile for time. This will prevent you from relying on mobile.
How to break cell phone addiction / 15 ways to overcome smartphone addiction
8. Refrain from using more apps
The more apps you use, the more addicted you will be to mobile. Mobile apps are made in such a way that people are attracted to them. So be careful using mobile apps. To limit mobile usage, limit app usage.
9. Keep your phone at least 10 feet away before starting work
Eric Altman, a professor of psychology at Michigan State University, discovered that just a 2.7-second interval doubles your work error rate. So keep your phone at least 10 feet away before starting work.
10. Turn off the phone before going to bed
Don’t forget to use your mobile before going to sleep. And keep your phone off to get rid of messages or calls etc.
11. Reply to messages only three times a day
The more messages you exchange, the more your time and mobile addiction will increase. So, please exchange messages at a certain time of the day.
12. Archive or delete unnecessary chats
Messages from the past can make you eager to exchange messages again. To delete or archive old messages.
13. Mute group chats
Group chat is the biggest waste of time on mobile or social media. So keep the group chats muted.
14. Delete all the social media apps on your phone
Hopefully, that doesn’t need to be explained. If you take a look at yourself, you will find that most of your time is wasted on social media. So, delete your social media apps now.
15. Close your eyes and take a deep breath
If you still want to check or use your phone after taking so many steps, close your eyes and take a deep breath.
How to break cell phone addiction / 15 ways to overcome smartphone addiction
Some important information in this regard
Experts say that in their recent research, many have followed in their footsteps. This has reduced their mobile phone usage time. Even the mobile phone addiction of many has decreased. As a result, sleep has been better.
Researchers say mobile phone addiction has been on the rise around the world for over a decade. A recent research article on the subject was published in the International Journal of Mental Health and Addiction. In it, researchers say, combining different behavioral strategies is a possible and effective way to reduce cell phone use.
In the current digital age, many people have made mobile phones their daily companion. And that’s why they can’t live without a cell phone at present. It is important to reduce the addiction to these mobile phone to stay healthy. Extensive research has been done on this. In the light of that research, researchers have listed 15 simple strategies to overcome mobile phone addiction.
Researchers at McGill University in Canada say that small but effective changes can eliminate cell phone addiction as well as mental health problems such as depression. In addition, it eliminates loneliness and sleep problems. If you follow this simple strategy, you can easily stay away from mobile phone addiction.
Last word
If you do not take the initiative on your own, it is impossible to get rid of mobile addiction. So harden your mind and implement the above ways in your life. You will see that gradually you will get rid of mobile addiction.
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Q: I have my phone with me at all times and check it hundreds of times a day. Are there any proven ways to treat screen addiction?
Our work, social lives, and entertainment have become inextricably tied to our devices, and the pandemic has made matters worse. One Pew Research Center survey conducted in April, for instance, found that among the 81 percent of adults in the United States who used video calls to connect with others since the beginning of the pandemic, 40 percent said they felt “worn out or fatigued” from those calls, and 33 percent said they’ve tried to scale back the amount of time they spent on the internet or on their smartphones.
Not all smartphone use is bad, of course. Sometimes, smartphones “make us happier, enriched and connect us to other people,” said Adam Alter, a marketing and psychology professor at New York University’s Stern School of Business. But many people want to cut back, and experts say there are effective ways to do it.
Is it really possible to be addicted to a smartphone?
Smartphone overuse can manifest in many ways. Maybe you regularly stay up late scrolling through Instagram or TikTok. Or the allure of your smartphone makes it difficult to be fully present for yourself, your work, or those around you.
Phone or screen overuse isn’t officially recognized as an addiction (or a substance use disorder, as experts call it) in the American Psychiatric Association’s official manual of mental disorders. But “there is a growing number of mental health specialists who recognize that people can get addicted to their smartphones,” said Dr. Anna Lembke, an addiction expert and a professor of psychiatry and behavioral sciences at Stanford University.
Dr. Lembke noted that addiction is partially defined by the three C’s:
Control: Using a substance or performing a behavior (like gambling) in ways that would be considered out of control, or more so than intended.
Compulsion: Being intensely mentally preoccupied with and using a substance (or performing a behavior) automatically, without actively deciding to do so.
Consequences: Continued use in spite of negative social, physical, and mental consequences.
Many of us can recognize some of these behaviors in our own phone use.
Dr. Alter, on the other hand, doesn’t consider smartphone or screen overuse as a true addiction, and both he and Dr. Lembke noted that there is disagreement within the health community about this. “I don’t think it rises to the level of a medical addiction,” Dr. Alter said. “To me, it’s more of a cultural malady than anything.
Thank you for your patience.