How to Overcome Your Cell Phone Addiction

Have you noticed that you frequently text, surf, email, use apps, and play games on your phone? Depending on the time and effort you have put into this process, you may be experiencing problems with excessive cell phone use. Phone abuse can reduce the quality of personal relationships and productivity in daily life.

Table of Contents

“Abstain” from Using Mobile Phones

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/1/1e/Beat-an-Addiction-to-Cell-Phones-Step-1-Version-4.jpg/v4-728px- Beat-an-Addiction-to-Cell-Phones-Step-1-Version-4.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/1/1e/Beat-an- Addiction-to-Cell-Phones-Step-1-Version-4.jpg/v4-728px-Beat-an-Addiction-to-Cell-Phones-Step-1-Version-4.jpg”,”smallWidth”:460 ,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}

Monitor phone usage time. According to a study, college students can spend 8-10 hours a day with their phones. ^{[1] X Research Source} Tracking phone time, such as by summarizing the number of times you check your phone in an hour, can increase problem awareness. ^{[2] X Source of Research} If you know the extent of the problem, you can begin to identify goals and solutions to deal with.

Get a phone-monitoring app such as Checky. ^{[3] X Research Resources} You can use this information to set specific goals for how much time you allow yourself to check your phone each day.

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/7/76/Beat-an-Addiction-to-Cell-Phones-Step-2-Version-4.jpg/v4-728px- Beat-an-Addiction-to-Cell-Phones-Step-2-Version-4.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/7/76/Beat-an- Addiction-to-Cell-Phones-Step-2-Version-4.jpg/v4-728px-Beat-an-Addiction-to-Cell-Phones-Step-2-Version-4.jpg”,”smallWidth”:460 ,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}

Plan to use the phone. Limit phone use to certain times of the day. You can set your phone’s alarm to alert you when you’ve used up the maximum allowed time. For example, you can allow yourself to use your phone from 6 to 7 pm. You can also set specific phone-free study times, such as when you’re at school or work. ^{[4] X Research Sources}

Write down your plans and goals to make them more specific. Take note of the goals you’ve accomplished and the goals you’re still working on.

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/d/d5/Beat-an-Addiction-to-Cell-Phones-Step-3-Version-4.jpg/v4-728px- Beat-an-Addiction-to-Cell-Phones-Step-3-Version-4.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/d/d5/Beat-an- Addiction-to-Cell-Phones-Step-3-Version-4.jpg/v4-728px-Beat-an-Addiction-to-Cell-Phones-Step-3-Version-4.jpg”,”smallWidth”:460 ,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}

Reward yourself every time you can cut down on your phone usage. This concept is called positive self-reinforcing and is used in therapy to guide someone to perform positive behavior through a reward system. ^{[5] X Source of Research} For example, if you complete the time goal you have set for using your phone, you can reward yourself with your favorite food, a gadget. new, or a certain activity.

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/7/70/Beat-an-Addiction-to-Cell-Phones-Step-4-Version-4.jpg/v4-728px- Beat-an-Addiction-to-Cell-Phones-Step-4-Version-4.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/7/70/Beat-an- Addiction-to-Cell-Phones-Step-4-Version-4.jpg/v4-728px-Beat-an-Addiction-to-Cell-Phones-Step-4-Version-4.jpg”,”smallWidth”:460 ,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}

Start slowly. Instead of immediately stopping using your phone altogether (which can trigger anxiety), you should start by gradually reducing the amount of time you spend checking your phone. ^{[6] X Research Resources} For example, you could start by limiting phone usage to 1 time in 30 minutes, then 2 hours, etc.

Write down the number of times you use your phone per hour in a notebook.
You should only use your phone when you really need to contact someone or in an emergency.

READ More: How to Raise Tadpoles

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/5/57/Beat-an-Addiction-to-Cell-Phones-Step-5-Version-4.jpg/v4-728px- Beat-an-Addiction-to-Cell-Phones-Step-5-Version-4.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/5/57/Beat-an- Addiction-to-Cell-Phones-Step-5-Version-4.jpg/v4-728px-Beat-an-Addiction-to-Cell-Phones-Step-5-Version-4.jpg”,”smallWidth”:460 ,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}

Store your phone elsewhere. You should keep your phone where you can’t see it. Set your phone to silent mode when you’re at work, school, or anywhere else so it doesn’t distract you. ^{[7] X Research Sources}

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/f/f9/Beat-an-Addiction-to-Cell-Phones-Step-6-Version-4.jpg/v4-728px- Beat-an-Addiction-to-Cell-Phones-Step-6-Version-4.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/f/f9/Beat-an- Addiction-to-Cell-Phones-Step-6-Version-4.jpg/v4-728px-Beat-an-Addiction-to-Cell-Phones-Step-6-Version-4.jpg”,”smallWidth”:460 ,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}

Take a break from using the phone. You can completely remove the phone from your life for a short period of time such as a weekend. ^{[8] X Research Sources}

Travel or go camping to places that are out of phone coverage. This method will force you to give up your phone.
You can notify your friends and loved ones that you will not be using your phone for a short period of time. You can easily do this on a social networking site.

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/1/1e/Beat-an-Addiction-to-Cell-Phones-Step-7-Version-4.jpg/v4-728px- Beat-an-Addiction-to-Cell-Phones-Step-7-Version-4.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/1/1e/Beat-an- Addiction-to-Cell-Phones-Step-7-Version-4.jpg/v4-728px-Beat-an-Addiction-to-Cell-Phones-Step-7-Version-4.jpg”,”smallWidth”:460 ,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}

Change phone settings. Your phone may have been set up to remind you every time you receive an email or Facebook notification. You should remember to turn them off! This will help reduce the number of times your phone rings or vibrates. This way, it won’t be able to disturb you every time you receive any notifications. ^{[9] X Research Source}

Use the “pay-as-you-go” method as a last resort. This is similar to having a pay mobile phone and a calling card in the same device – to be able to use it for a specific length of time, you need to pay a certain amount. determined. When you exceed the allowed number of calling minutes, your phone will stop connecting.

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/8/8a/Beat-an-Addiction-to-Cell-Phones-Step-8-Version-2.jpg/v4-728px- Beat-an-Addiction-to-Cell-Phones-Step-8-Version-2.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/8/8a/Beat-an- Addiction-to-Cell-Phones-Step-8-Version-2.jpg/v4-728px-Beat-an-Addiction-to-Cell-Phones-Step-8-Version-2.jpg”,”smallWidth”:460 ,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}

Change the way you think about mobile phones. Changing the way you think can help you modify your feelings and behaviors. ^{[10] X Research Source} In other words, if you change your mind about your phone, you’ll feel better and use your phone less.

Remind yourself that whatever makes you want to check on your phone doesn’t matter and it can wait. ^{[11] X Research Source}
The next time you want to use the phone, stop and think, “Do I really need to call/text this person right now or can I wait a little longer?”.

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/9/98/Beat-an-Addiction-to-Cell-Phones-Step-9-Version-2.jpg/v4-728px- Beat-an-Addiction-to-Cell-Phones-Step-9-Version-2.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/9/98/Beat-an- Addiction-to-Cell-Phones-Step-9-Version-2.jpg/v4-728px-Beat-an-Addiction-to-Cell-Phones-Step-9-Version-2.jpg”,”smallWidth”:460 ,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}

Focus on the present moment. Mindfulness, the art of awareness, can help you become more focused and help reduce the urge to use your phone. ^{[12] X Research Source} Try to live in the present by focusing on what’s going on, including your thoughts and reactions. ^{[13] X Research Source}

Consider Alternatives to the Act of Using the Phone

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/a/ab/Beat-an-Addiction-to-Cell-Phones-Step-10-Version-2.jpg/v4-728px- Beat-an-Addiction-to-Cell-Phones-Step-10-Version-2.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/a/ab/Beat-an- Addiction-to-Cell-Phones-Step-10-Version-2.jpg/v4-728px-Beat-an-Addiction-to-Cell-Phones-Step-10-Version-2.jpg”,”smallWidth”:460 ,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}

Understand what makes you want to use your phone. Triggers are your feelings and thoughts about a situation that lead to a particular behavior (phone use). Finding out why you feel this urge can help you develop alternatives. ^{[14] X Research Source}

Are you using your phone because you are desperate to chat and connect with others? If true, you may be able to satisfy your needs with more permanent methods such as meeting the other person face-to-face.
Are you just feeling depressed? Boredom can be a huge trigger for others to engage in addictive behavior. If you often feel bored, perhaps you should develop a hobby or engage in another activity that will sustain your attention.

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/6/6b/Beat-an-Addiction-to-Cell-Phones-Step-11-Version-2.jpg/v4-728px- Beat-an-Addiction-to-Cell-Phones-Step-11-Version-2.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/6/6b/Beat-an- Addiction-to-Cell-Phones-Step-11-Version-2.jpg/v4-728px-Beat-an-Addiction-to-Cell-Phones-Step-11-Version-2.jpg”,”smallWidth”:460 ,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}

Engage in other mood-boosting activities. Cell phone use has been linked to improved emotional well-being, and it may be the reason people want to do this. ^{[15] X Research Resources} Instead of using your phone to feel better, you should engage in an alternative activity such as exercise/playing a sport or a creative activity such as writing or draw.

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/8/82/Beat-an-Addiction-to-Cell-Phones-Step-12-Version-2.jpg/v4-728px- Beat-an-Addiction-to-Cell-Phones-Step-12-Version-2.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/8/82/Beat-an- Addiction-to-Cell-Phones-Step-12-Version-2.jpg/v4-728px-Beat-an-Addiction-to-Cell-Phones-Step-12-Version-2.jpg”,”smallWidth”:460 ,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}

Keep yourself busy! If you have a specific plan for each day and you focus on your responsibilities, you will have less time to use your phone. The advantage of this is that you will spend more time focusing on your own goals and from there, will be more effective.

If you don’t work, you can sign up to volunteer at many organizations in your area.
Try to develop a new hobby such as knitting, sewing, or playing an instrument.
Spend more time on tasks that need to be done, whether it’s housework or family time.

Seeking Support

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/f/f1/Beat-an-Addiction-to-Cell-Phones-Step-16-Version-2.jpg/v4-728px- Beat-an-Addiction-to-Cell-Phones-Step-16-Version-2.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/f/f1/Beat-an- Addiction-to-Cell-Phones-Step-16-Version-2.jpg/v4-728px-Beat-an-Addiction-to-Cell-Phones-Step-16-Version-2.jpg”,”smallWidth”:460 ,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}

Notify everyone about your problem. Social support is a very important ingredient for your mental health. ^{[18] X Research Source} Having an active social network provides a sense of security and connection. These are quite important factors when you are trying to limit your phone use, because in fact, the process is also partly based on social connections (such as texting, using social apps, etc.) ). While using the phone can feel positive, it limits us and makes us withdraw from intimate relationships.

You just need to tell family and friends that you think you use your phone too much and that you are trying to reduce it. You could explain that you would appreciate it if they supported the process. Alternatively, you can also make specific offers and invite them to participate in your plan. For example, you can ask them to call or text you only at a specific time of day.
Asking for advice. Your loved one knows your personality best and can help you form a specific plan to limit your phone use.

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/9/91/Beat-an-Addiction-to-Cell-Phones-Step-17-Version-2.jpg/v4-728px- Beat-an-Addiction-to-Cell-Phones-Step-17-Version-2.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/9/91/Beat-an- Addiction-to-Cell-Phones-Step-17-Version-2.jpg/v4-728px-Beat-an-Addiction-to-Cell-Phones-Step-17-Version-2.jpg”,”smallWidth”:460 ,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}

Call for sympathy. Let your family and friends know that you probably won’t be texting, calling, or emailing them right away because you’re working to cut down on your phone time. If they are aware of the situation, they will easily empathize and will not be upset with you.

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/8/8a/Beat-an-Addiction-to-Cell-Phones-Step-18-Version-2.jpg/v4-728px- Beat-an-Addiction-to-Cell-Phones-Step-18-Version-2.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/8/8a/Beat-an- Addiction-to-Cell-Phones-Step-18-Version-2.jpg/v4-728px-Beat-an-Addiction-to-Cell-Phones-Step-18-Version-2.jpg”,”smallWidth”:460 ,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}

Plan face-to-face meetings. Instead of focusing on seeking support over the phone, you should engage in activities that are personal and intimate. And you can only achieve this through face-to-face meetings. ^{[19] X Research Source}

Plan an activity that involves family and friends. You can use the limited phone time you have set aside to research and plan the event. In this way, you are using your energy in a useful and meaningful way.

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/f/f2/Beat-an-Addiction-to-Cell-Phones-Step-19-Version-2.jpg/v4-728px- Beat-an-Addiction-to-Cell-Phones-Step-19-Version-2.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/f/f2/Beat-an- Addiction-to-Cell-Phones-Step-19-Version-2.jpg/v4-728px-Beat-an-Addiction-to-Cell-Phones-Step-19-Version-2.jpg”,”smallWidth”:460 ,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}

Give your phone to someone else. This method is especially useful during times when you feel a strong urge to use your phone including after school, after dinner, and on weekends.

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/9/96/Beat-an-Addiction-to-Cell-Phones-Step-20-Version-2.jpg/v4-728px- Beat-an-Addiction-to-Cell-Phones-Step-20-Version-2.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/9/96/Beat-an- Addiction-to-Cell-Phones-Step-20-Version-2.jpg/v4-728px-Beat-an-Addiction-to-Cell-Phones-Step-20-Version-2.jpg”,”smallWidth”:460 ,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}

Consider initiating treatment. Although phone addiction is still not widely diagnosed, it doesn’t mean that other people can’t help you. There are quite a few treatment centers and counselors who have been trained specifically for this problem. ^{[20] X Research Resources} If your problem is quite severe and disrupts your daily life and responsibilities, mental health counseling or treatment can be quite helpful.

Some signs that you may need professional help are when you are not able to fulfill your responsibilities (work, study, family), or if your relationship Your relationship with people is being significantly negatively affected by your phone habits.
Cognitive-Behavioral Therapy (CBT) is a widely used treatment for many different health conditions and addictions. It focuses on changing your thoughts so that you can modify your emotions and behaviors. CBT can be quite an option for you if you decide to seek treatment.

Advice

You can use your regular desktop phone or browse the web on your computer.
Focus on personal tasks.
Turn off WiFi on the phone for a period of time.
Take books with you anywhere! Setting up reminders on your phone to read from time to time is a pretty good alternative to your phone!
Try to stop thinking about your phone, go out and leave your phone at home. In addition, you should also remember to turn off WiFi.

Warning

If you think your problem with using your phone is quite serious, you should seek counseling from a mental health professional.

Steps

“Abstain” from Using Mobile Phones

Consider Alternatives to the Act of Using the Phone

Seeking Support

Advice

Warning

Related Posts