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Imagine looking in your pockets and not finding your phone. What kind of feeling would you go through at that moment? This is how dependent we are on our phones.
We rely on them for everything, whether it’s reaching out for maps or calling an Uber to take a ride back home. This constant reliance on our phones is fueling phone addiction, enslaving our minds and bodies to the constant need for stimulation and connection that our phones provide.
Phone addiction is becoming a big worry nowadays because more and more people are getting really attached to their smartphones. A study found that on average, people check their phones every 12 minutes and spend about 3 hours and 15 minutes on them every day.
Did you know that 82 out of 100 Americans use their phones while talking to others? And on average, people look at their phones almost 100 times every day!
Is Your Phone Your Boss?
We all love our phones. They’re cameras, entertainment centers, and ways to connect with friends and family. Have you ever stopped to think if your phone is taking over a bit too much of your life?
Here’s a quick quiz to see if your phone might be your boss. Be honest, there are no wrong answers here!
- Do you wake up and instantly reach for your phone?
- Do you feel anxious or worried when you can’t use your phone?
- Do you bring your phone with you to the bathroom (admit it, we all have the answer to this one!)
- Do you ever walk into a room and forget why you’re there because you were scrolling?
- Can you chat with someone without checking your phone?
- Do you ever feel the need to take pictures of your food, coffee, or everyday activities to share on social media?
- Do you panic when your phone’s about to die, or you forget your charger?
- Do you compare your life to what you see online and feel down?
- Ever dream about your phone or social media?
- Would you consider a phone-free vacation? ️
If you answered YES to 7 or more, your phone is controlling you! It’s okay, it happens to a lot of us. But don’t worry, there are ways to break free and take back your time.
How Social Media Hacks Your Happy Chemicals for Likes and Scrolls
There are certain chemicals released from our brains when we use smartphones, one of which is dopamine. It’s highly addictive. When you try to break the habit of leaving your phone, the dopamine-craving side of your brain will just try to delay the process. This is the ultimate argumentative tactic of resisting force to get you on a better way. Moving on, how is social media contributing to this?
Train Your Brain from Anywhere
How Phone Addiction Can Negatively Impact Your Life
- Sleepless Nights: The blue light emitted from phone screens disrupts your natural sleep cycle, making it harder to fall asleep. This can lead to fatigue, decreased concentration, and even mood swings.
- Attention Deficit The constant bombardment of notifications and information overload from our phones can shorten our attention spans and make it difficult to focus on tasks that require sustained attention.
- Social Disconnect While phones connect us virtually, constant phone use can actually lead to social isolation. Face-to-face interactions often get neglected in favor of scrolling, weakening real-life relationships.
- Mental Health Woes Studies have shown a correlation between phone addiction and depression and anxiety. Comparing yourself to the seemingly perfect lives portrayed on social media can take a toll on your self-esteem and mental well-being.
- Pain in the Neck (Literally) Hunched posture while looking down at your phone for extended periods can lead to neck and back pain, headaches, and even eye strain.
Impact of Social Media on Cell Phone Addiction
On social media, we see things that we can’t have all the time, and that too daily. Seeing others’ perfect lives makes us vulnerable to our insecurities. A recent study found that people are currently using social media for around 3 hours a day. This means that we are losing out on doing other things that we are passionate about, such as reading books or practicing other hobbies. For a lot of us, that time is consumed in scrolling feeds. This unconscious habit creates a fundamental disconnection between our minds and bodies. But is this going to be our forever destiny, or is there still a way back?
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Double-Edged Sword of Technology
Technology is the culprit that created these problems, but at the same time, this technology comes to the rescue to save the cause. These bad habits are born out of convenience, but breaking them with some inconvenience can lead us to a more natural route, without any fancy apps or motivational videos. Not that they won’t help, but the ideal route is always organic.
The book Atomic Habits says that sometimes success is about making good habits easy and more about making bad habits hard to get. Cell phone addiction is a real concern, and researchers typically agree that big companies like Apple and Google are the only ones capable of making any substantial difference in how we use our phones. But all of us know that relying solely on them to change the system is a dead end. We have to start by changing our habits.
You can start by using productive apps and browser extensions that will block social media on phones or desktops. The iPhone even has a focus mode which limits the amount of time you spend on certain apps per day.
How Can You Use Your Home Screen to Help Reduce Phone Usage?
The home screen plays a major role in optimizing the phone. Set your home screen to a boring black one. This conveys that nothing is exciting happening here so your brain can move past it. Also, consciously putting a screen timer on the home screen keeps you aware of the time spent on a particular app. This way, you can always be confronted with the facts of the matter.
To further combat phone addiction, you can customize your phone to make frequently used apps less accessible by moving their icons away.
Another great idea is to customize your phone to serve the usage limit by moving icons away from the home screen. The new iOS version of the iPhone helps you do that. Every single step that you take towards making an app difficult to reach will keep you away from it.
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What Applications Should You Focus On?
If an app causes you to waste time, simply delete it. If you see yourself getting pulled to that application constantly, this is how you’ll increase friction between yourself and that app. Downloading it when you want to go there will help you spend less time.
You can also set limits for certain apps that are consuming your time by simply going to settings and putting the hour mark on it.
Also, turning off all notifications except the ones that are important enough helps massively. You will feel so much free without these little nudges. Even if you think these notifications don’t bother you, just give it a try and you’ll know what’s up.
Train Your Brain from Anywhere
How Else Can You Optimize Your Phone?
Using Siri on your phone helps you spend less time on it, and trust me, it works. There’s not much now that you can’t do by dictating your phone. For instance, if you want to call up a friend without getting into a run on social media, you can tell Siri to make a call for you without even touching your phone. In addition, using wireless headphones is the best way to use your phone while it’s not in your hands. Also, using your phone while standing up makes you more attentive, so try that.
The Power of a Screen-Free Morning
Moving on, to curb your morning phone addiction, Don’t reach out for your phone first thing in the morning. Instead, go a little lighter and start a habit of reading anything in the morning so that your brain can adapt to that thought for the rest of the day.
Alongside that, you should also avoid using your phone at night. The negative effects of blue light and using a screen before you go to bed are massive and make sleep worse, making you wake up tired the next day.
Why Scrolling Through News is a Bad Habit?
Also, people have this extremely damaging habit of scrolling through the news. Why does someone even do that to themselves? It’s mostly a subconscious decision made while either walking down a parking lot or waiting for a doctor’s appointment. This fills up your head with extra information that you don’t need to be aware of.
Awareness of this habit will help you quit, along with getting the news app off your phone. Another thing that might seem great but isn’t really that productive is having a to-do list on your phone. It makes you anxious to do stuff at the moment, and if not done immediately, you’re going to forget it later.
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The Power of the Pen and Paper
The power of pen and paper in combating phone addiction lies in its ability to provide a tangible and effective solution to excessive smartphone use. Engaging in analog activities, enhances creativity, productivity, and overall well-being.
Writing down ideas, to-do lists, or journaling on paper can help declutter the mind, improve focus, and reduce reliance on smartphones for various tasks. This shift to analog methods can offer clarity, reduce distractions, and provide a much-needed break from digital screens,
Do You Want to Watch Reels During a Lunch Break?
Go for it. But the default state of your phone is logged out. Is this the best way out there? Though you might be thinking that there can actually be an even better solution to this, like leaving your phone across the room or even deleting some apps from your phone altogether, yes, these methods are more effective. But if you already use them or that’s how you think, then you’re already on the right track.
However, there are a majority of people who struggle with phone addiction and can’t get themselves to uninstall these apps in the first place. Therefore, they keep mindlessly scrolling with a hint of guilt.
The solution of logging out is the first step for those people who are starting on their journey to overcome phone addiction. The solution basically caters to the majority because it doesn’t make you miss out on anything. Your phone’s still with you along with the app, but it’s that introduction to the habit with a little bit of friction and inconvenience that makes all the difference.
Going to open an app to put in the extra 30 seconds of logging in creates a barrier for that unconscious impulse to get on the app right away. This is a very similar idea to the Netflix documentary “Cooked,” which talks about loss in diet. It has this famous piece of advice that tells the viewers to eat all the junk food they want as long as they cook it themselves.
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Why is Phone Detoxing so Important for Us?
Taking one day a week and not checking your phone at all can help you get out of that online hustle and bustle and do something you enjoy. But until those changes happen, experts agree that people should focus on developing habits that get them away from their phones for a few hours every day. Throw the phone in the drawer when you ask her to cook.
If this trick works for you – embrace it because at stake here are our social relationships, our romantic relationships, our lasting physical and psychological well-being, and our ability to exercise, relax, and find time to do the activities we love. Which brings benefits. Happiness and meaning to us beyond our screens. Limiting the period within which we use our devices is becoming less of a regular thing for good.
Also, Read – Stepping Out of Your Comfort Zone is the Key to Growth
