Reduce Your Phone Addiction: Here’s How
Do you feel like your phone is controlling you? Try these practical steps to reduce phone addiction.
Here is a quick question: How much time do you think you spend on your phone each day? Take a minute to guess, then check your device’s screen time report. Did you overestimate or underestimate?
While there is no single estimate for screen time statistics globally due to varying methodologies, DataReports suggests that the average person spends 6 hours and 37 minutes online daily. Social media platforms such as TikTok, Instagram, Snapchat, etc. significantly contribute to that number. Adding offline activities like playing games would surely increase it further.
With over half the global population now having access to smartphones, concerns about addiction are rising. This article will dive deeper into this issue and outline ways to overcome addiction effectively.
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What Is Phone Addiction?
Phone addiction, also known as cellphone or smart addiction, can be described as the excessive and compulsive use of one’s phone. Individuals find it difficult to control the use of their devices despite being aware of their negative effects on their well-being.
According to experts, adolescents and young adults are the age groups that are at the highest risk of developing phone addiction. As a result, there is a plethora of psychological research that focuses on this population.
However, newer accounts suggest that adults, especially older adults, are more hooked on smartphones. This shows us that regardless of age, individuals who currently own a smartphone are at risk of developing phone addiction.
Signs You Have a Phone Addiction
As of 2024, there is no official diagnosis for phone addiction, or, in other words, there are no clinical criteria to determine whether or not you are addicted to your phone. However, experts have a consensus regarding some signs of phone addiction, which include:
a. The strong urge to check your device regularly or be preoccupied by it.
b. Withdrawal from social and family events due to your phone usage.
c. Experiencing irritability when unable to use.
e. Feeling guilty when you are not able to return calls or messages.
f. Phone use impacts your work performance, social life, and relationships.
g. Turning to your phone to avoid or cope with difficult and negative emotions.
However, if you are concerned about your phone usage or the phone use of someone you care about, you ought to explore techniques to help you build healthy phone habits.
How to Reduce Phone Addiction
Technological devices, including our phones, occupy so much of our day-to-day activity, making it difficult for us to recognise the difference between regular and problematic use. As we explored in the previous section, phone addiction can manifest in several ways, impacting your daily life negatively. This section provides five practical suggestions for developing healthy phone habits and cultivating a more balanced relationship with your phone.
1. Reduce Your Usage
While reducing smartphone usage can be challenging, becoming aware of your current habits can be a crucial first step to reducing your dependence.
Built-in apps like Screen Time on Apple and Digital Wellbeing on Android track your usage and identify areas for improvement. Armed with this information, gradually decrease your screen time.
For instance, aim to cut down to 15 minutes per week. If you currently spend 2 hours daily on Instagram, reduce it to 1 hour 45 minutes in week one, then 1 hour 30 minutes in week two, and so on. Additionally, you can consider setting app timers for specific apps to strengthen your commitment.
Lastly, turning off notifications can be beneficial. Experts suggest these notifications trigger dopamine release, making constant phone checks rewarding. By disabling notifications, you can break this cycle and reduce your dependence.
2. Set Boundaries
Setting firm boundaries is crucial for curbing smartphone overuse and regaining control over your time and well-being. To achieve this, designate specific times, such as family meals or commutes, to be device-free. Use this time to connect or simply to relax.
Avoid using your phone or any screen before bed. Research suggests that the blue light emitted from your devices can suppress the production of melatonin, a hormone that regulates our sleep-wake cycle. This can result in insufficient sleep, which is consequently associated with health risks such as cardiovascular diseases, diabetes, and depression. If you, however, must work at night, consider wearing blue-blocking glasses or adjusting your device settings to reduce blue light exposure.
3. Take Up Fulfilling Hobbies
Instead of spending countless hours mindlessly scrolling through your phone, prioritise filling your spare time with activities that bring you joy and satisfaction. Consider revisiting an old hobby or discovering a new one entirely. Studies link engaging in hobbies with improved health, increased life satisfaction, and overall happiness. This shift yields positive results beyond breaking the pattern of your smartphone usage.
To maximise the benefits, explore a variety of activities that cater to different aspects of your well-being. Engaging in pursuits like walking, singing, or painting can address diverse psychological needs, ultimately leading to a more fulfilling life and a healthier relationship with your phone.
4. Find An Accountability Partner
Combating smartphone addiction can be easier with a supportive partner by your side. Find someone you trust, whether it is your friend, family, or someone from a support group, who will encourage you and also hold you accountable. By frequently checking in and providing positive reinforcement for positive behaviour, this person will help you move forward.
Beyond support, this individual can be a sounding board for your frustrations and offer clarity on the triggers that trigger your phone usage. Their unbiased perspective can assist you in gaining an objective understanding of your patterns, paving the way for sustained change.
5. Seek Help
Have you found it challenging to implement the steps we described above consistently? And is your phone usage hindering your home and work life? If so, seeking professional help would be ideal.
A therapist can help you become more conscious of your phone habits and develop a systematic plan to change your behaviour patterns. This could include a digital detox, mindfulness techniques, or cognitive behavioural therapy (CBT). A therapist in a trusting and supportive atmosphere can help you develop a more harmonious relationship with technology.
While phones hold undisputed advantages for connection, learning, and growth, their appeal can easily lead to excessive use, affecting both our well-being and the lives of those around us. By implementing mindful strategies to manage our phone usage, we can reclaim control and ensure technology complements, rather than dictates, our lives. This mindful change allows us to embrace the benefits of phones while still protecting our health and cultivating meaningful connections in the real world.
If you are interested in diving deeper into this topic, check out Dr Justin Romano's insightful talk:
References West, K. E., Jablonski, M. R., Warfield, B., Cecil, K. S., James, M., Ayers, M. A., Maida, J., Bowen, C., Sliney, D. H., Rollag, M. D., Hanifin, J. P., & Brainard, G. C. (2011, March). Blue light from light-emitting diodes elicits a dose-dependent suppression of melatonin in humans. Journal of Applied Physiology, 110(3), 619–626. https://doi.org/10.1152/japplphysiol.01413.2009 |
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