How to Stop Phone Addiction? Where to Begin?

Smartphones have become an integral part of our lives. We use them to communicate, play games, watch movies, listen to music, and even make purchases. 

However, smartphones have become a major distraction for many people.How to stop pone addiction?  In fact, some studies show that smartphone addiction is becoming a serious problem among young adults.

According to a study published in the Journal of Clinical Psychiatry, excessive smartphone usage may lead to depression and anxiety disorders. People who spend long hours staring at screens experience changes in brain chemistry similar to those associated with clinical depression.

What Is Smartphone Addiction?

Smartphone addiction means using your phone excessively, even though you know it’s bad for you. You may feel anxious if you don't check your phone for long periods of time. 

Your friends might notice that you're spending less time with them. And you may find yourself checking your phone compulsively throughout the day.

Symptoms Of Smartphone Addiction

These are some common symptoms of smartphone addiction

Your phone is always on

You may not realize how often you check your smartphone throughout the day, but chances are you’re checking it at least once per hour. If you find yourself constantly checking your phone, try taking a break and doing something else for a few minutes. You might notice that you feel less anxious and have a clearer mind after a short break.

You spend time thinking about your phone

If you find yourself thinking about your phone even if you aren’t using it, then you could be suffering from what psychologists call “phubbing.” When people phub their phones, they tend to ignore their friends and family and focus on themselves instead. This can lead to feelings of loneliness and isolation.

You use your phone to avoid feeling alone

When we feel lonely, we often turn to our smartphones to distract ourselves. However, this only makes us feel worse since we end up spending more time on our phones than actually interacting with others. Instead, try talking to someone who isn’t on your phone.

You’ve lost track of time

It’s hard to tell whether you’re really busy or just don’t want to admit that you’re wasting time on your phone. Either way, you should make sure that you’re getting enough sleep each night. Lack of sleep can cause you to lose track of time and become easily distracted.

You’re afraid to leave your phone behind

We all know how much we love our smartphones, but sometimes we need to put them down and take a step back. If you find yourself becoming addicted to your phone, consider making a plan to cut down on your screen time. Try leaving your phone at home when you go out and keep it away from you while you’re sleeping.

You’re having trouble focusing

If you find yourself staring at your phone without realizing it, you could be suffering from “tech-induced tunnel vision.” This happens when you get so focused on your phone that you forget about everything around you. To prevent tech-induced tunnel vision, try setting aside some time each day when you won’t be able to access your phone.

You’re missing out on real-life experiences

The world is full of amazing things that you can experience right now. Don’t let your addiction to technology stop you from experiencing these moments. Take a walk outside, visit a museum, or attend a live concert. These activities will help you reconnect with the real world and give you a fresh perspective on life.

How do we get addicted to our phones?

The first step towards smartphone addiction is feeling compelled to use your phone. When you start to feel anxious without your phone, you know you've crossed over into the addictive stage. 

Next, you begin to spend more time on your phone than doing things that bring you pleasure. Finally, you begin to neglect other activities and relationships in favor of your phone.

Are smartphones good for us?

Yes! Smartphones allow us to stay connected to family and friends, access information, and keep track of daily tasks. But they can also distract us from important responsibilities, cause anxiety, and make us feel guilty about not being able to answer calls or texts.

Is smartphone addiction dangerous?

Yes. Excessive smartphone usage can lead to depression, anxiety, sleep problems, relationship issues, and poor academic performance. It can also increase feelings of loneliness and isolation.

What should I do if I'm addicted to my phone?

How to stop phone addiction?

If you think you have a problem with smartphone addiction, talk to someone you trust. Ask for help. Find a counselor who specializes in treating smartphone addiction. Or, consider joining a 12-step program.

Written By: Aniket Dubey