5 Ways to Break Your Smartphone Addiction

5 Ways to Break Your Smartphone Addiction

Technology has become a crucial part of our lives. We are so obsessed with gadgets like smartphones, laptops, desktop, and so forth. However, they are decreasing our productivity, but we cannot keep them away from our lives.

One of the significant reasons behind this is addiction. People feel anxious when they don’t check their mobiles after a few minutes or maybe seconds. So, how to deal with that pretty relax addiction? Very simple, by considering the top 5 ways that break your smartphone addiction.

Following are the ways to break your smartphone addiction:

1. Creating roadblocks:

You can only adopt good habits when you create roadblocks. By removing the most addictive app from the home screen and putting it in the folder. Or you can delete the most addictive apps altogether. In addition, to make your roadblock strategy effective, you can put your phone on the grayscale mode. You can also remove shortcuts like facial recognition and add strong passcode.

2. Reduce or eliminate notification:

Notifications work as pop-ups that encourage us to open the phone. Many people easily get distracted from their work when they see the notification. As a result, they spend their time on the phone rather than on work. So, notifications are one of the most prominent reasons people get addicted to their phones. They need to turn off the notifications if they want to work without wasting time.

3. Avoid using the phone when you wake up:

More than 80% of people check their phones when they wake up. Whereas, some of them spend their morning hours on checking a phone. When you are about to sleep, put your phone on Airplane mode. So, it will block all notifications. And after waking up, don’t go on the flight mode, until you finish your regular morning work.

4. Leave your phone behind when you talk with your family:

Nowadays we don’t have enough time for our family. And when we sit with them, half of the time we use our phones. It’s not a good habit and seems very mannerless. So, whenever you talk to your family keep all your focus on their words and leave the phone in your room. We assure you that, if you do so, you will definitely overcome the smartphone addiction.

5. Think about the actual use of the phone:

Phones are invented so people can talk or exchange information via message to anyone from anywhere. This useful gadget is only for communication whenever users feel it’s urgent. It is not developed for

staring or stalking someones’ profile. So, when you use the gadget in the right way, you won’t feel any type of addiction. Verbalizing phones every time is not a good thing. In short, always use the phone when required.

It’s no big secret that teens have a complex relationship with technology. They are expected to use technology both in and out of the classroom to make the grade, they manage their social lives through various apps and social media platforms, and they use technology to stay organized and on top of their many, many activities. Today’s teens face intense levels of pressure. Sometimes their phone use is tied to recreational activity and can help them relieve stress, but other times they use their phones to keep up with their busy lives. Ensuring that kids’ technology use doesn’t result in more stress for them isn’t an easy task; there’s no clean-cut way to delete stressful technology activity. So how can parents, let alone kids themselves, navigate the often stressful world of tech?

Although there isn’t a recognized “smartphone addiction” diagnosis, it’s natural for parents to wonder if a teen’s apparent obsession with a smartphone qualifies as addictive behavior. After all, it can be incredibly frustrating to attempt to hold a conversation with someone when they can’t peel their eyes away from their phone. 

Given that teens use their smartphones for a variety of reasons, both personal and academic (often simultaneously), it helps to focus less on counting the minutes of use and more on how they use their smartphones. Parents hear a lot about the importance of teaching balance, but part of evaluating for a healthy balance lies in understanding how teens actually use their phones and what purpose that use serves them. YouTube, for example, can be both recreational and academic. 

Using this model, potential symptoms might include the following:

  • Conscious use in prohibited contexts or potentially dangerous situations (e.g. texting while driving)
  • Excessive use that causes conflicts with family; withdrawing from family or shared events in favor of smartphone use
  • Negative effects on school, family, social, or emotional functioning
  • Continued excessive use despite negative effects
  • Impulsive, frequent, constant checking of phone, even in short bursts (feels strong need to check every few minutes)
  • Insomnia or sleep disturbances related to frequent checking
  • Excessive urgency or need to be connected
  • Increase in use to achieve satisfaction or counteract dysphoric (sad) mood
  • Need to respond immediately to messages and alerts
  • Increased anxiety and/or irritability if phone is not accessible
  • Feelings of unease when unable to use the phone

It can be difficult to distinguish between normal (or slightly elevated) daily use and problematic use. It helps to ask yourself the following questions:

  • Does my teen become angry, irritable, anxious, or even violent when the phone is taken away or unable to be used?
  • Does my teen skip or avoid social events or extracurricular activities to use the smartphone instead?
  • Is my teen’s personal care (hygiene), friendships, family relationships, or school work negatively affected by smartphone use?
  • Does smartphone use interfere with my teen’s normal sleep routine?
  • Are there any major changes in my teen’s eating habits that can’t otherwise be explained?
  • Are there any major changes in mood that can’t otherwise be explained? 

How to Help Teens Overcome a Smartphone Addiction

Believe it or not, smartphone use can be beneficial for teens. Teens use smartphones to connect with peers, seek help on school assignments, and they can even use apps to help them get organized. Although it might seem like teens are constantly connected, many use their devices within healthy limits.

It’s important to empower teens to take control of their own use of smartphones and create and maintain a healthy balance. This isn’t a one-time conversation. A few things you can do help provide guidance and support include the following:

  • Educate: Talk openly about the benefits and potential pitfalls of screen time. Lecturing rarely yields positive results, but asking your teens for input about the pros and cons can spark lively conversations. How does too much screen time affect us physically, emotionally, academically, and socially? What can we gain from using our smartphones responsibly?
  • Make a plan: Talk about setting healthy limits and boundaries for the family and what checks and balances you can use to stick to them, like not allowing phone use during dinner. Remember, teens aren’t the only ones prone to overuse. What happens if parents are pushing the family screen time limits?