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How To Stop Being Addicted To Your Phone ㅡ 4 Most Powerful Strategies

How To Stop Being Addicted To Your Phone ㅡ 4 Most Powerful Strategies

According to a study by the research firm dscout, a typical cell phone user touches his or her phone 2,617 times a day. And that's just the average user — the study found that extreme cell phone users touch their phones more than 5,400 times a day.

You've also probably heard that the urge to pick up our devices is similar to other forms of behavioral addiction. Like gambling or shopping addiction, it releases a small amount of dopamine in our brains, making us feel excited, motivated, and happy.

Smartphone addiction can also have a negative impact on your life. Research shows that excessive use of smartphones can lead to poor sleep, low self-esteem, memory problems, and ADHD in teens. Dependency on mobile phones can also cause irritation, frustration, and impatience when they cannot be used.

Here are the four most powerful strategies to get rid of phone addiction:-

1. Make your phone password long and complex.

By making your password really long and complex, while also deleting other ways to access your phone (e.g. fingerprint, face recognition, PIN or a pattern, etc.) you can just put that second thought in your head when you pick up your phone, Is that really worth it? 

You can't check your phone if you can't get on your phone. So, set your phone to lock immediately, and make your phone password really long and complex by Including both uppercase and lowercase letters, numbers, and special characters.

2. Turn off notifications.

Notification tags are a further source of distraction. It's hard not to tap the app icon when you see the red number on it. That's why, it's important to turn off the notification wherever possible.

The phone is designed to often capture your attention, pick it up, and check it out. Do this too often, though, and it becomes a habit to check, even if there is no notification. So turn them off for everything apart from the most essential Emails, Messages, or apps.

If you turn off the notifications, you're not going to be tempted to check another notification. Simply, No notifications ― no reason for checking your phone.

3. Schedule your use of the phone and schedule phone-free periods.

You can limit yourself to time, and you can also limit yourself to the situation. Put your phone off when you're busy with something else. For example, you may not check your phone while you're eating, in the bathroom, watching TV, or spending time with your family and friends. Challenge yourself to have a non-smartphone conversation with friends and family for an hour or more. Lock it away if you feel you might be tempted to use it in one of these situations.

4. Try to avoid phone during bedtime.

Studies show that using your smartphone in bed is not good for your health, because the blue light from your phone may have an impact on your ability to sleep. The phone beside your bed means it's within touching range so you're likely to check it out before you go to bed or as soon as you get up.

So putting away your phone will not only help you get less addicted, but it will also help you to fall asleep quickly and wake up easily in the morning. The first few nights will be tough but eventually, you'll adapt to it.

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