How to Break a Smartphone Addiction

Do you feel compelled to check your smartphone at all times of the day? Do you get anxious when it’s not with you? Does the constant stream of notifications frustrate you even though it’s hard to resist checking every time? If you answered “yes” to any of these questions, you may have a smartphone addiction.

While it may sound overly dramatic, it’s true. In our high-technology, fast-paced society, cellphones have become so ingrained in our lives that we often feel incomplete without them. In extreme cases, they can even start affecting our ability to function and establish meaningful connections in daily life. So how do you overcome a smartphone addiction and take back command of your time?

The Impact of Smartphones

Before learning how to cure smartphone addiction, it’s important to understand just how it impacts us and why it’s so powerful. A smartphone puts the whole world at our fingertips. Today’s mobile devices allow us to access information instantaneously. Notifications, endless social media feeds and addictive apps make it easy to spend hours surfing the web and checking for updates.

Some research has shown that smartphone habits reward us in a way that’s similar to the feelings we get from things like delicious food and a job well done. Checking your phone can release dopamine in the brain, which makes you feel good and serves as a motivator to check again — and again. While phone use may not be a dangerous clinical addiction in the way that we classify drug or alcohol abuse, it’s still a habit that can lead to unhealthy behaviors.

For instance, smartphone addiction studies have found that high phone usage is linked to depression, anxiety and sleep deprivation in young adults. Some evidence even suggests that up to 25% of young people feel anxious when they’re denied access to their devices.

This dependence hardly comes as a surprise considering the average public scene in America today. You can see people walking down the street using their phones, scrolling through social media in waiting rooms and texting their friends on buses. If you have a mobile device at your side almost 24/7 that acts as a resource for everything, it only makes sense that you would develop a dependence.

On the bright side, there are a few cellphone addiction solutions that can help you kick the habit and regain control if it’s starting to interfere with your life.

4 Cellphone Addiction Solutions

If you’re trying to break a smartphone addiction, here are a few methods to help you get started:

1. Track your phone usage: Sometimes, smartphone habits can become so ingrained that it’s easy to check a device or start scrolling without even realizing it. Keeping a record of your screen time each week can provide a better idea of whether your phone usage has become problematic. From there, you can start developing a plan to cut back.
2. Disable notifications: When you hear that device vibrate or ping, your first instinct is probably to check it. Smartphone notifications come in constantly, from social media, apps and text messages — and they make it challenging to put your phone away for long. Disabling notifications or putting your phone on “Do Not Disturb” at certain times can help you resist the urge to pick it up as often.
3. Take time away: While it’s okay to spend time on your phone throughout the day, it’s just as important to designate time away from it. You might commit to leaving your phone behind during dinner or waiting an hour after waking up in the morning to check it for the first time. By setting these types of boundaries, you’ll be creating a healthier routine and reducing your amount of screen time throughout the day.
4. Create a new bedtime routine: It probably gives you a sense of comfort and security to have the phone at your bedside each night. In reality, it can cause more harm than good. Using your device right before bed and having it nearby can tempt you to check it during the night or even make it harder to fall asleep. Consider putting your phone on the other side of the room or in a different room altogether if you have trouble sleeping.

Learning to set boundaries with your phone and walk away from it occasionally could help boost your productivity during the day and make you more attentive during real-time conversations. Once you’ve established a healthier relationship with your device, you’ll be better equipped to succeed in other areas of your life as well.

Learn More Today

Smartphones can be powerful tools when they’re used with intention and in moderation. Learn to control your phone usage by taking advantage of these tips and strategies. For more device-related topics or cellphone trade-in opportunities, reach out to The Whiz Cells today.