Did you know that there are many cell phone addiction tests you can take in order to know if you are, well, addicted to your Smartphone? Cell phone addiction is being considered a form of mental illness. Many students are known to be unable to avoid using their phones as a result of which their studies and grades suffer. Some people even start considering their phone as their best friend and, as a result, lose face time with their real friends. This leads to social awkwardness. Some of the other phone addiction symptoms include:
- Spending more than 6 hours on the phone daily- checking the phone at least 100 times in a day or once every 10 minutes!
- Not realizing the passage of time when using the phone.
- Getting angry when one’s phone does not respond quickly; even throwing or destroying it in the process.
- Always putting one’s hand in the pocket where the phone is kept.
- Sleeping with the phone next to one’s pillow.
- Suffering from Nomophobia (extreme fear of being without one’s phone)
Here are some easy ways to avoid using the phone too much:
Table of Contents
- 1. Set aside a fixed time daily to use the phone
- 2. No phone usage at certain times
- 3. Turn notifications off
- 4. Practice deep breathing
- 5. Delete certain apps
- 6. Go away to no signal zones
- 7. Archive and delete old chats
- 8. Take up a hobby
- 9. Set an annoyingly long screen lock password
- 10. Be efficient with messaging
- 11. Do not use your phone as an alarm clock
- 12. Keep your phone in the next room
- 13. Use apps to track your usage
- 14. Use a real watch
- 15. Get help
1. Set aside a fixed time daily to use the phone
If you truly wish to avoid using your phone too much, you should make a pact with yourself. Say firmly to yourself that you will use your phone only at certain times of the day, whether it is for gaming, checking texts or social media etc. Adhere to those set timings strictly. You can even give your phone to a trustworthy friend/colleague or parent and ask them to hide it from you at other times. This is an easy way to stop using your phone while studying.
2. No phone usage at certain times
Apart from telling yourself that you will use your phone less, also set strict rules for no phone times such as during meals, or when you are reading, using the restroom, or watching TV or especially when with friends or on a date. Also keep the phone out of your bedroom.
3. Turn notifications off
The main reason why we are distracted by our phone and compelled to check it is owing to notifications of new messages or even offers on various applications. So turn these off if you wish to stop using your phone while studying.
4. Practice deep breathing
If the urge to check your phone becomes very strong, take a mental break. Practice some deep breathing by closing your eyes for 10-15 minutes or hit the gym. Exercise is one of the best ways to overcome addiction of any kind including your phone addiction.
5. Delete certain apps
There are many benefits of not having a smartphone- avoiding distraction is the most important one. But we also need the phone for many important things. What you can do is turn your phone into a dumb phone and use it just for making and receiving calls. If possible, delete all applications that you spend the most amount of time one. Gaming and texting apps as well as social media apps like Facebook, Instagram etc are the most distracting. So disable them from your phone in order to cure your Smartphone addiction.
6. Go away to no signal zones
From time to time, take a break just by going away to an area with limited cellphone signal. This is the easiest way to detoxify the mind from everyday routine and especially from news, media and Smartphones. Do this weekly if possible. You need not go too far- just go away somewhere where you do not take your phone. Be practical though and keep emergency contacts handy as well.
7. Archive and delete old chats
Another great way to avoid excess Smartphone usage is to archive or delete old chats. You can even mail the chats to your email first in case you want to save important messages. This process will take a few minutes but it will be time well spent which can go a long way in overcoming Smartphone addiction by reducing time you spend on the phone, contacting old contacts etc.
8. Take up a hobby
When you live your life with passion and do something that you love, you will have no time for addictions of any sort. So take up a hobby you have always loved but have not had much time for. Just spend 10-15 minutes daily on this hobby-be it reading, dancing, painting or gardening. You can also take up some courses to enrich yourself. When you are busy, you won’t need any nomophobia treatment.
9. Set an annoyingly long screen lock password
Most people with a Smartphone addiction have shorter passwords that are easy to remember. Instead set one with at least 10-12 characters in upper/lower case, numbers and special characters etc. This will make it harder for you to not only remember it but will be might painful to enter it each time. Also set a lock to your phone screen for every few minutes of inactivity. This will deter you from checking the phone umpteen times in an hour.
10. Be efficient with messaging
Many people do business using their Smartphones. For them, it can be very tough not checking it from time to time. However, this is no excuse for developing phone addiction symptoms. Instead, try to be efficient with how you handle things. Resolve to check and reply to messages just three times a day-morning, noon and finally once before bedtime. This is a surefire way to overcome Smartphone addiction.
11. Do not use your phone as an alarm clock
Many people leave their phone on all night and use the excuse that they want to use it as an alarm clock. Invest in a proper alarm clock and switch the phone off at night. You can always use a landline phone for emergency contact to loved ones living away.
12. Keep your phone in the next room
An easy way to stop using your phone while studying or working is to keep it at least 10 feet away from you. Whatever you do, avoid keeping it near your workstation. This is the number one mistake people make that causes an addiction.
13. Use apps to track your usage
Many Smartphone apps are available to help you track your usage. Use these to know if you are addicted and break away from this addiction.
14. Use a real watch
Often people use their Smartphone or tablets to tell the time. The next thing they are doing is texting or replying to messages or playing the game they are addicted to. So wear a real watch to avoid this. This is an easy way to overcome and cure Smartphone addiction.
15. Get help
If you are still unable to keep your phone away, it is time you speak to someone about it. Start with friends and family members. If they cannot help cure your addiction, seek professional help.
Try these 15 easy ways to cure Smartphone addiction.