5 Steps to Overcome Phone Addiction
mobile phones have become our independent companions in
recent years - we use them not only to communicate with our loved ones and
colleagues, but also to read news about the world, know where we are, and enjoy
moments full of fun. as a result, it is not surprising that many people
discover that they are somewhat addicted to their phones, which can have
extremely negative effects on brain function, sleep quality, and mindset...
that is why we have created 5 steps to overcome the mobile phone addiction.
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What does "cell phone addiction" actually mean?
The term "mobile phone addiction" refers to the content offered by the phone, and eventually to what this content triggers from the digital world and social media: Emails, apps like Instagram and Facebook, or games that grab our attention and connect to our self-regulation mechanisms.
"An alcoholic is also not addicted to the bottle, but to its content and effect," says Ulm University Professor Dr. Christian Montag, Head of the Department of Molecular Psychology. Many functions have been delegated to this device.
This makes distinguishing between reasonable and excessive use difficult.Simply considering the time of use is insufficient. A traveling manager who writes emails on the fly and communicates through phone and apps can do so for several hours a day without being suspected of having a cell phone addiction problem.
Nonetheless, the sheer existence of a smartphone alters our attention and interactions with others. Studies back this up. "The quality of social interaction is perceived as less rewarding when the mobile phone is present," says Montag, a psychologist who has spent years studying mobile phone use and addiction. According to preliminary research, we become more inattentive in the presence of the devices."
After a given amount of time, the smartphone can become a buddy with greater power over its owner than vice versa. In 2018, the World Health Organization added "Gaming Disorder" to its list of ailments that require treatment. Computer game interference has since been recognized as an independent diagnosis.
The extent to which the criterion catalogue can be transferred to the problematic mobile phone use is debated. This is part of ongoing studies into cell phone addiction. "It may make more sense in the future to capture problematic use of social networks or computer games rather than just focusing on the device," Montag says.
5 Steps to overcome the mobile phone addiction
1- Turn off the phone in the evening
Phone searches are a common issue that even the manufacturers of these gadgets are aware of. As a result, most mobile phones have a "waiting time" option that prevents you from making calls, texts, emails, and other notifications.
We recommend that you set your phone's idle timer at night. Experts agree that using electronic devices before night is appropriate; one of the key reasons for this is the quality of our sleep. We offer quiet activities as an alternative: woodworking, listening to soft music, meditation...
2- Limit your app usage
The phone also allows you to timeout specific programs; for example, if you use it for 30 minutes, your device will notify you that it has expired. This is an excellent alternative for those who spend too much time on social media and lose track of time.
If you are used to spending a lot of time on social media, we propose that you begin a "detoxification" process gradually. There's nothing wrong with devoting a day to having a good time. It is only important that applications do not detract from your productivity and quality of life, whether they are Tik Tok, Facebook, or Instagram.
3- Don’t charge your phone next to your bed
Experts advise not using the phone, even if it is turned on. So you can not only disrupt a peaceful morning ritual, but also give your thoughts a sense of presence: This etwasdu are late can be felt even in the early hours of the day.
As a result, we recommend that you start your days with positive affirmations in the morning. Instead of experiencing it first thing in the morning, what's going on in the world or focusing their attention on what social networks are doing, you'll be filled with emotion and ready to face the day. Don't worry, you're not going nowhere.
4- Be present when you are in company
Many people are so accustomed to using their smartphones that he is never totally in his hands. As a result, it is critical to be in the company make a conscious decision that you will be phoning and then stop anytime you feel the need to use it.
In this approach, you will not only strengthen his interpersonal interactions, but you will also become more present in this time. They will be able to pay attention.They laughed them off as utterly out-of-the-box distractions devoted to their children's disturbed attention...
5- Do not use your phone one day a month
Experts recommend choosing a day of the month when you will not use your phone. This strategy was particularly beneficial in treating different sorts of addictions, allowing people to break free from the disease's continual freckles and overcome the anxiety associated with non-use.
We recommend that you ask one of your family members to call that day. Fill your agenda with enjoyable activities: a day without a phone will be much more difficult to manage if you spend it in length. As a result, it is a fantastic idea trip, and even visiting relatives, sporting activity..., if your workplace does not leave you inaccessible for 24 hours, we recommend you choose a shorter time motorhome and ask a family member to also on your attention.
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