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What to do if you think you have a phone addiction
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Are you constantly scrolling through social media, texting friends, and surfing the web? Do you feel an overwhelming amount of dread if you can’t use your phone? If so, you might be experiencing phone addiction. Phone addiction or “nomophobia” is the fear of being without your smartphone, and it can negatively impact your mental health, relationships, and daily life. But luckily, there are ways to break out of the habit of overusing your phone. Keep reading to learn what you can do to stop your phone addiction today.
How do you stop being addicted to your phone?
- Schedule when and how long you can use your phone.
- Turn off notifications for apps and social media.
- Put your phone somewhere you can’t access it.
- Replace phone habits with new hobbies or constructive activities.
- Ask your loved ones for support to keep you accountable.
Steps
Section 1 of 4:
The Best Ways to Manage Phone Addiction
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Monitor your cell phone use and identify your triggers. A study found that college students may spend 8 to 10 hours per day on their cell phones. [1] X Research source Tracking when and why you use your phone can help you determine where your addiction comes from. Maybe you doom scroll every evening out of boredom or reach for your phone to know the latest news. Knowing when and how long you use your phone can help you find ways to curb the habit. [2] X Research source
- Download apps that track your cell phone like App Off Timer or QualityTime . Then, set a specific goal of how many times per hour or day you allow yourself to check or use your phone based on the given data.
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Schedule when to use your phone. Work on limiting your cell phone use to certain times of the day. Set an alarm on your phone to alert you when you have reached your maximum time. For instance, you might limit yourself to using social media from 6 PM to 7 PM. You can also set up specific times not to use your phone, such as while you are at work or school. [3] X Research source
- Start slow. Instead of going cold turkey and completely eliminating your cell phone use, progressively reduce the amount of time you spend on your phone. For example, start with checking your phone once every 30 minutes, then once every 2 hours, and so on. [4] X Trustworthy Source Harvard Business Review Online and print journal covering topics related to business management practices Go to source
- Write your plan and goals down to make them more concrete. Keep a log of which goals you’ve met and ones you are still working on.
- Break your schedule and limitations in an emergency where you must contact somebody or look up something. Your safety is most important.
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Reduce the number of notifications you get. Wellness expert Tiffany Douglass recommends changing your phone’s settings so that you receive fewer notifications, so it’s not as tempting to look at your phone unless it’s truly important. For example, knowing that someone followed you on Facebook isn’t as urgent as getting a text from a parent. Go to your phone’s general settings, click “Notifications,” and disable anything that isn’t vital.
- If you’re unsure what’s vital and what’s not, disable everything but video, text, and phone call alerts.
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Put your phone away. Keep your phone out of sight and out of mind! Put your phone somewhere not easily in reach, so it’s not tempting to grab it, like a high shelf or cabinet. Make sure it’s on silent so any buzz or ding won’t tempt you. [5] X Research source
- Try taking a “cell phone holiday.” Cut cell phone use out of your life for a short period of time. Go on a camping trip where there’s no cell service, or go to a movie or show.
- If you don’t trust yourself not to keep your phone out of reach, give it to someone else or lock it in a phone time safe .
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Focus on replacing your phone habits. Work on distracting yourself with mood-boosting or constructive activities. Instead of using your phone for a quick mood booster, focus on doing things that’ll improve your mood long term. Try taking up a new hobby like knitting, sewing or playing an instrument , or focus on personal goals and objectives to help you achieve something tangible. [6] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
- Make a list of tasks that don’t involve your phone, and any time you have the impulse to check your phone, stop and gently redirect your attention to your responsibilities.
- Keep busy by doing chores around the house or tackling a project.
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Practice mindfulness. Focusing on the here and now can help you feel more at ease and reduce the impulse to reach for your phone. Mindfulness, or the art of being aware, helps you become more centered. [7] X Research source Try to be in the present moment by focusing on what is currently going on, including your own thoughts and reactions. [8] X Research source
- Be more mindful by paying attention to your thoughts and feelings. It’s okay if you’re bored! You don’t need to reach for your phone for immediate entertainment. Instead, focus on why you may be feeling what you’re feeling and what you need in the current moment to feel better in the long run. [9] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
- Life coach Wes Pinkston recommends “closing your eyes and allowing yourself to hear all the sounds around you” to be more present.
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Schedule face-to-face interactions. While your phone can help you chat with friends, it isn’t the only way to catch up! Try doing social tasks a bit differently. Plan to meet a friend in person for coffee, catch a movie together, or take a walk around the park. [10] X Trustworthy Source Harvard Business Review Online and print journal covering topics related to business management practices Go to source
- Instead of texting, mail a letter .
- Instead of blasting your photos on Instagram, invite a family member over and physically show them your memories.
- Instead of playing games on your phone, invite a friend over to play a board game.
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Ask for support from friends and family. You don’t have to go through this alone; getting support from those you love can be a huge help! Talk to those closest to you about your phone addiction and goals to beat it. They can help keep you accountable and be there to offer support when things get tough. [11] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
- Even if you’re not looking for advice, notifying those you communicate with frequently before you start lessening your phone use is a good idea. This way, they won’t be startled by your sudden disappearance or interactions online.
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Reward yourself for spending less time on your phone. Some positive self-reinforcement can help you stick to healthier habits and beat phone addiction! When you meet a goal of limiting your phone use, treat yourself to something nice. Make your goals and rewards ahead of time so you have something to aim for and look forward to. [12] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
- For instance, for using social media for only 7 hours a week, you could see a movie or buy a shirt you’ve wanted.
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Tips
- If you’re struggling with addiction, use SAMHSA’s National Helpline (1-800-662-4357) to find support and help at any time. [20] X Trustworthy Source Substance Abuse and Mental Health Services Administration U.S. government agency whose mission is to reduce the impact of substance abuse and mental illness on America's communities. Go to sourceThanks
- Consider getting a phone that only allows you to call and text. This way, you won’t be tempted to use the internet or scroll social media.Thanks
Tips from our Readers
The advice in this section is based on the lived experiences of wikiHow readers like you. If you have a helpful tip you’d like to share on wikiHow, please submit it in the field below.
- If you’re uncomfortable giving your phone to someone else, set it on Do Not Disturb and then ask another person to set a passcode on your phone. That way you can still have it without being able to use it.
- Give your phone a “bedtime” and a place to “sleep.” That could mean at 8pm you put your phone in a special drawer. Try not to sleep with or near your phone.
- Log out each time you leave a social media app so it’s more difficult to reopen it. You may be able to stop yourself during the time it takes to log in.
- If you have specific times you don’t want to use your phone, turn it on Do Not Disturb, Airplane Mode, or shut off your mobile data.
- Delete all of your apps and just use your browser to access sites.
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References
- ↑ https://news.web.baylor.edu/news/story/2014/cellphone-addiction-increasingly-realistic-possibility-baylor-study-college
- ↑ http://www.eomega.org/article/how-to-recognize-deal-with-emotional-triggers
- ↑ https://www.cnbc.com/2018/01/03/how-to-curb-you-smartphone-addiction-in-2018.html
- ↑ https://hbr.org/2018/10/i-ran-4-experiments-to-break-my-social-media-addiction-heres-what-worked
- ↑ https://www.unr.edu/public-health/degrees/online-mph
- ↑ https://www.helpguide.org/harvard/benefits-of-mindfulness.htm
- ↑ https://www.psychologytoday.com/basics/mindfulness
- ↑ https://www.entrepreneur.com/living/4-ways-to-break-your-phone-addiction-so-you-can-focus-on/313942
- ↑ https://www.nhs.uk/mental-health/self-help/tips-and-support/mindfulness/
- ↑ https://hbr.org/2018/10/i-ran-4-experiments-to-break-my-social-media-addiction-heres-what-worked
- ↑ https://www.helpguide.org/mental-health/addiction/smartphone-addiction
- ↑ https://www.helpguide.org/articles/addictions/smartphone-addiction.htm
- ↑ https://www.addictioncenter.com/behavioral-addictions/phone-addiction/
- ↑ https://www.helpguide.org/mental-health/addiction/smartphone-addiction
- ↑ https://www.addictioncenter.com/behavioral-addictions/phone-addiction/
- ↑ https://www.addictioncenter.com/behavioral-addictions/phone-addiction/
- ↑ https://www.butler.org/blog/phone-affecting-your-mental-health
- ↑ https://www.columbiapsychiatry.org/research/research-areas/child-and-adolescent-psychiatry/sultan-lab-mental-health-informatics/research-areas/smartphones-social-media-and-their-impact-mental-healthM
- ↑ https://www.helpguide.org/articles/addictions/smartphone-addiction.htm
- ↑ https://www.samhsa.gov/find-help/national-helpline
About This Article
Article Summary
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If you want to overcome a cell phone addiction, reduce the temptation to look at your phone by turning off your email or Facebook notifications so it doesn't vibrate as much. Alternatively, turn your cell phone on silent when you're studying or at work so it doesn't distract you, or hide it somewhere you can't see. Additionally, try timing how often you check your phone so you can gradually increase the length of time. For example, you could start by looking at your phone every 30 minutes and work towards only doing so every 2 hours. For tips on how to understand what triggers your phone use and how to get support to reduce it, read on!
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Reader Success Stories
- "This article has helped me to understand the reasons why I might be using my phone and why I have come to rely on it too much. It has given me a variety of ways in which I can cut down my usage: setting a particular time to look at the phone is a good one; as is making sure that people know I'm trying to change so they stop expecting an instant response and don't become upset. Thank you, I really think the advice in here will help me to reduce my phone time." ..." more
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"This article has helped me to understand the reasons why I might be using my phone and why I have come to rely on it too much. It has given me a variety of ways in which I can cut down my usage: setting a particular time to look at the phone is a good one; as is making sure that people know I'm trying to change so they stop expecting an instant response and don't become upset. Thank you, I really think the advice in here will help me to reduce my phone time."
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"After I read this wikiHow, I went to a student counselor and told her about my problems. She set up a goal sheet for me, which was 2 hours on the phone at the most a day. I also rewarded myself for less time on my phone by an extra 10 minutes of TV. Thank you, wikiHow! "
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"Being a student, this article it helped me to overcome my addiction. By following the simple instructions mentioned above, I'm able to connect with the world in a much better way. I remain stress-free and am way more social now. Thank you."
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"I am extremely addicted to my mobile. As a teenager, it disrupts my study schedule. This article helped me identify the severity of my addiction and helped me stay away from my mobile. Thank you!"
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"I was looking for ways to break my phone addiction, but didn't know how to. I would love to try a few methods described here. I hope it works. Thanks in advance."
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