5 Ways to Break Your Smartphone Addiction

When was the last time you went to a casual setting and found people interacting with strangers? Whether you’re on the subway, in a classroom, or in a café; there is a lack of human interaction. Instead, you will find people utilizing their time to catch up with people that are miles away through their smartphones. 

A few statistics concerning smartphone addiction:

  • An average individual checks their phone for notification 110 times a day 
  • 75% of people check their phone first thing in the morning
  • 61% of individuals do not turn off their phones before going to bed

Telling Signs

Do you feel anxious when you’re separated from your phone? 

Do you text at the risk of your life? For example when you’re driving or walking down a busy street.

Do you lose track of time and place when you’re using your cell phone?

If you’ve answered yes to most of these questions, you should consider the possibility of harboring a smartphone addiction. These symptoms don’t come alone, they are accompanied by symptoms of withdrawal when you are distanced from your phone. You would have to fight off feelings of anger, frustration, and irritability in order to overcome your cell phone addiction.

We know your cell phones open up the world for you; they allow you to navigate through spaces and stay in touch with your friends and family. More than ever now cell phones are also becoming a means of income, so of course, we know cell phones are important. However, it’s easy for something so important to become a problem or an addiction. 

Why is it easy to become addicted to smartphones?

Research has shown that the addiction process is similar to taking drugs how our brain responds to a notification on your phone. You have your feel-good hormones known as dopamine and endorphins to thank for that. 

It’s like being addicted to your favorite sugary treat. You can try to cut it out of your diet but instead, you’ll simply end up taking it all in one go. 

Here are 5 steps you can use to help you break free:


  • Taking A Break Time From Your Screen Time


Incorporate a break time from any and all screen on your daily to-do list. Before you freak out, you can start with baby steps by adding break time from your phone on your weekly to-do list. When you’re ready you can think about making it a daily commitment. This step will help you see what’s truly important about your phone.


  • Keep It Far Away From Bedtime


It used to give me a minor heart attack when people used to say we turn off our cell phones an hour before bedtime. Although, I still haven’t mastered the act I have started to acknowledge the importance of it. A bedtime routine is just as important as an early morning I’m-about-to-be-late-for-work routine. It helps your body take on the necessary processes for a replenishing sleep cycle. If the fear of missing out hits you at the thought of leaving your phone in a different room before you sleep then:

  • You need this more than ever
  • Nothing that happens during the night is something that you can’t find out in the morning


  • Also, Far From Time Dedicated To Loved Ones


If you believe you have a smartphone addiction chances are you’re giving your attention more to your phone than the person in front of you. This can lead to various problems in your relationships along with feelings of frustration due to a lack of social connections. 

So, to overcome this, you can leave your phone home or you can download an app locker. An app locker prevents you from opening apps for a specified time period. 


  • Adopt A Hobby


Chances are you’ve forgotten the feeling of doing something that doesn’t involve scrolling. So this step is simple, find a hobby that gets you away from your phone. It can be anything swimming, cycling or going to the gym; anything to stop you from binging on sites like Instagram, Goto online shopping, Ali Express, Facebook or even something as simple as Pinterest. 


  • Assess Your Need


My last piece of wisdom to you would be, while you’re reaching for your phone, think about if it’s absolutely necessary that you have contact with your phone.

Do you have something better to focus on? Maybe the friend that’s sitting in front of you would feel better if you kept the attention on them instead of on your phone. 

Using these few steps, slowly but surely you’ll be able to see that you’re stronger than your addiction and will overcome it. 

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