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10 Easy Ways to Reduce Cell Phone Addiction


Ever since smartphones hit the market and became affordable in recent decades, people do everything with their cell phones. In fact, people are so reliant on cell phones that they are at risk for cell phone addiction. This may sound ridiculous, but when you have a device that can replace every other device in your life (television, computer, camera, flashlight, etc.), it is not difficult to get addicted to it.

Cell phones have made modern life so much more convenient, but that convenience comes at a cost. Many people can’t seems to work without using a cell phone for much of your day. If you’re one of those people (or you know one), here are ten easy ways to break a cell phone addiction that you can try.

10 New Habits That Help End Cell Phone Addiction

Try replacing your mobile device habit with these new behaviors.

1. Put the phone away.

“Out of sight, out of mind.”

You’ve probably heard this old saying before. This works wonders when you are trying to get kids to focus on important tasks instead of toys and video games. It is also supported by cell phones.

If you leave your cell phone out of sight and out of reach, you will be less likely to use it constantly. Of course, you’ll need to turn it off or on to vibrate, so you’re not distracted by phone calls, messages, and other notifications.

By doing this, you are essentially removing the temptation from your life. That is the best way to learn to trade without it. It will be difficult at first, but the more you try to keep the phone away from you, the easier it becomes.

2. Read books, real books.

The explosion of book reading on smart devices has been exponential. It is very convenient to access any book in the world at the touch of a button. In fact, access to a better variety and quality of information has enriched the lives of many people and increased the efficiency of education for many children who do not have access to modern books.

Unfortunately, the downside is that accessing books in this way keeps you more on your mobile device, strengthening your cell phone addiction. There is also strong evidence in the research community that reading on mobile devices negatively affects learning skills. Plus, studying on your mobile device makes it too easy to switch to a game or social app where you’ll end up wasting your time.

Until you can control your cell phone addiction, it may be wise to go old school and check out books from your local library.

3. Do activities that do not include cell phone use.

Remind yourself that there is life outside of your cell phone it is a great way to break addiction. Try scheduling activities with your friends or family that require you to put down the phone. Sports, exercise, camping, fishing, baking, crafts, and cycling are great examples of activities you can do that require both hands and your full attention.

When you participate in these types of activities, you will have so much fun that you won’t even think about your mobile device. Of course, if the device constantly beeps in the middle of everything, this will be a distraction. It would be better if you left your phone silent until you are done.

4. Address any underlying concerns.

Some researchers suggest that one of the causes of cell phone addiction is that people suffer from some other underlying concern. Instead of solving the underlying problem, they compensate for it by constantly using their cell phone.

For example, someone may be worried about keeping up with too many tasks on their hectic schedule, so they constantly check their email, calendar, voicemail, and more. The real solution would be to prioritize their tasks and delegate some of them to others if possible, but instead, they use their smartphone to juggle everything.

5. Remove unnecessary applications.

Sometimes the phone itself is not the problem. It is the content that is on the phone. Most people have unnecessary apps that can be very distracting. Some examples are games and social media apps.

These apps are not necessarily bad. In fact, they can be a great way to take a short break and relax your mind when you have a stressful day. However, for some people, they can quickly become addictive.

Have you ever started using an app on his phone, and when he finally looks up, he wonders where the time went. If this has happened to you, it is likely that you are addicted to the application and it is better that you delete it.

6. Change your notifications.

Sometimes you can focus on your priorities and then … thing! A notification breaks your train of thought and you are searching for your phone. After all, that is the purpose of notifications. They are supposed to grab your attention so that you focus on the corresponding application.

Notifications have become more attractive as mobile phones have evolved. They can grab your attention with fun sounds, repeating sounds, your favorite music, and more. You should be aware that these notifications are literally designed to distract you.

You can curb your cell phone addiction by changing the sound and frequency of your notifications. However, turning them off completely is the best option. Take a moment of the day to review your notifications on your own (without the attractive sounds) and you will see that your cell phone use will be drastically reduced.

7. Create a zone or time without a phone.

One way to curb an addiction is to ban your cell phone. It doesn’t have to be a permanent ban, but restricting the device is a strong and authoritative way to break addiction. For example, you could turn your family room into a no-phone zone, or you could decide not to use your phone for three hours. before bedtime.

You choose the method that suits you best. The point is that you are restricting your cell phone use and eventually it will become a habit. Once it becomes a habit, your addiction will naturally be controlled.

8. Post visual notes to yourself.

You may have heard of the idea of ​​putting affirmations on your wall or even your computer screen to keep positivity in your life. Posting messages for visual use is the same idea. The messages should make you wonder why you are about to use your phone.

For example, if you’re at your desk, try writing this on a little post-it note: why are you checking? Attach the sticky note to your cell phone, so you see it every time you pick up your phone. A better way to do this is by putting the question on your phone’s screen saver if possible.

9. Be patient and considerate of yourself.

Don’t expect to break your habit right away. Rome was not built in a day. You’re going to screw it up, and it’s okay.

The important thing is that you progress and keep working on it. As long as you can see small improvements, you are going in the right direction. Give yourself some credit for the little successes you’ve had in trying to curb your addiction.

Remember not to be too hard on yourself if you get caught up in using your cell phone at the wrong times. Once you’ve recognized that the cell phone has caught your eye, put it away and keep it moving. Over time, you will get into the habit of not letting the phone distract you.

10. Try therapy.

When all else fails, you may need professional help with your addiction. It could be that, as mentioned above, some underlying cause is keeping you hooked on your phone. This is nothing to be ashamed of because an incredible number of people are suffering the same infliction.

It doesn’t matter if it’s a cell phone. An addiction is an addiction.

There are many methods of help you can seek, depending on your level of addiction. You may need to have a good conversation with someone close to you or you may need to seek help from a licensed therapist. Whatever the case, you will take important steps to break the habit.

Final thoughts on how to end a cell phone addiction

As Munia khan He once said in one of his books: “A smartphone is an addictive device that traps a soul on a lifeless planet full of lives.”

It is no wonder that mobile phone addiction is a growing problem. Above 56 percent of Americans own smartphones, and of these, the average American spends at least five hours a day on their phone. It seems that mobile phones are becoming an integral part of people’s lives.

While the convenience of these phones makes life much more manageable and entertaining, the downside, cell phone addiction, is interfering with people’s intellectual abilities and social interactions. If you suffer from a telephone addiction, there is nothing to be ashamed of. Using the tips found in this article can help you curb this addiction until you can control your cell phone use.


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