Smartphones are a great source of support, but they can quickly become an obsession when overused.
Some individuals mindlessly grab their devices even though they contribute to daily stress.
Quitting the addiction of using your smartphone does not suggest that you should cease using technology altogether; rather, it is about taking action to restore a sense of control, focus, and tranquility in your life through realistic actions over time.
1. Notice How Often You Reach for Your Phone
The initial step to create awareness is to observe when and how often you pick up your device without thinking about the reason.
When you pay close attention to how often you reach for your device, you become aware of the reasons behind it: boredom, anxiety, impulse, etc. Being aware of these tendencies allows for changing/improving this behavior.
There is no reason to criticize yourself or to feel guilty; simply becoming aware of your actions creates a space where you can learn more about them.
With time and practice, you can begin to interrupt the cycle of your patterns of using your phone as an emotional crutch.
2. Remove the Most Addictive Triggers
Social media and the news can cause high levels of email alerts, along with many other unwanted notifications. However, it can be beneficial to create boundaries around your notifications in order to reduce these temptations.
One way to avoid this temptation is to delete those applications from your home screen or limit access to them. These changes provide a way to break the habit of constantly using social media and news and ultimately protect your ability to concentrate on what is truly important.
Overall, having fewer triggers allows you to have fewer distractions from your phone, allowing it to become a useful tool instead of always being a distraction.
3. Create Phone-Free Moments Each Day
You don’t have to stop using your phone right away. You should take a break from your phone during certain times (for example, while eating, getting ready for the day, and an hour before bedtime).
The purpose of taking breaks is to give your mind a chance to reset, and initially these breaks may seem somewhat awkward, but they eventually get easier and allow for more peace and clarity.
The longer you stay off your phone, the more your body will learn that it’s possible to live life without it. What matters about these times is that you consistently take time away from your phone rather than just doing it once in a while.
4. Replace Scrolling With Something Physical
Scrolling sucks up time and doesn’t ever satisfy us. If you are addicted to scrolling, try replacing it with some type of physical action.
Walking, stretching, doing your hobbies, cooking, or cleaning (any type) can engage your body and mind positively and reduce feelings of restlessness while improving your mood.
Performing physical actions creates “presence” and can interrupt “looping thoughts.” The idea is you’re creating a better habit rather than just eliminating a habit, hence making it easier to quit altogether.
5. Set Clear Limits Instead of Vague Goals
“I will be using my phone less” hardly ever works. Instead, we should create rules for our app usage: Specify when and for how long you plan on being on specific apps. Set a timer if necessary.
Setting limits helps reduce the burden of having to make decisions. You’re not negotiating with yourself anymore; all you have to do is stick to your plan.
Having structure gives you greater freedom, and by having clear boundaries, you will feel less anxious and will increase your confidence that you are in control of your habits again.
6. Be Patient With Yourself
A slow build-up leads to the eventual decline of smartphone usage. It’s better to be patient on the mission than to expect perfection because the goal is progress, not perfection.
You will experience setbacks as you go along your journey, but it is important not to let them make you stop trying. With each newly learned skill of being present, there is also a decrease in anxiety.
Continue to be patient; it provides motivation to stick with your plan. You aren’t failing but learning to regain balance.
Born and raised in Bosnia and Herzegovina. Ever since I was a little girl, my imagination knew no bounds. I remember vividly how I’d scribble down short stories, each page bursting with adventures and characters conjured up from the whimsy of my mind. These stories weren’t just for me; they were my way of connecting with my friends, offering them a slice of my fantasy world during our playtimes. The joy and excitement on their faces as we dived into my fictional realms motivated me to keep writing. This early passion for storytelling naturally evolved into my pursuit of writing, turning a childhood hobby into a fulfilling career.