8 Ways to Help You Get Rid of Phone Addiction

Talking quite frankly, phone addiction is one of the most increasingly common problems that modern-day society is facing. Since smartphones, especially how we know them to be today, are relatively new in the grand scale of things, it’s rather difficult to understand what the long-term implications are for phone addiction, but scientists have a very clear idea.

It’s safe to say that this kind of addiction isn’t going to be entirely beneficial to a person’s well-being.

Not only is the risk of depression, stress and anxiety dramatically increased with exponential phone use, it quite simply gets in the way of us allowing ourselves to enjoy our lives, since we’re focused on solely checking our Facebook feeds, Instagram threads and checking in on the latest memes.

If you think ‘I’m addicted to my phone’, here’s everything you need to know.

get rid of phone addiction

Why You’re Addicted to Your Phone

As I mentioned above, phone addiction is a rather strange concept to talk about since it’s new and our generations are the guinea pig generations to see what happens. Although the first ‘smartphone’ was officially released back in 1992, smartphones like we know them have only been around for around ten years, with the first iPhone being released back in 2007.

Nowadays, the average person checks their phone around 110 times per day, with heavily addicted people averaging around 900 times a day (average of 37.5 times per hour). However, the question remains.

This is a very complex question that, of course, varies from person to person. The most obvious reason is that smartphones are designed to make us want to use them. From slick touchscreens, fast-loading times, stylishly curved corners and a heavy focus on designing the perfect user interface, our smartphones are designed to give us the best experience possible.

However, the cause goes deeper than this.

One idea is that our phones are actually considered by many to be an extension of ourselves. If you lose or drop your phone, do you feel a sudden jolt of panic or anxiety, even if it’s only a couple of seconds?

Another concept is that we believe our phones can help us to improve the caring relationships we have with people in our lives. From looking at photos to help invoke memories of some of the best times of our lives to daily chatting with the people we care about most, we believe our smartphones are able to help nurture and maintain our human relationships, a connection we all naturally crave.

As you can see, there are many reasons why phone addiction can affect our lives. Now is the case of trying to break it.

8 Ways to Getting Rid of Phone Addiction

To help you crack your possible ‘Am I addicted to my phone’ problem, here are eight ways you can try to combat it;

#1 - Set Up Time Limits

There’s no way you’ll be able to start cutting back on your phone if you have no idea how much you’re using in the first place. To start with, set time limits on your apps using software known as Spyzie. This is a phone monitoring solution where you can time app usage and consequently block app usage, so you can limit the amount of time you’re on your device.

However, Spyzie has a lot more features than just this. You can track and monitor your device, allowing you to see how often you’re texting and calling people, how often you’re playing games and on your social media feeds. This enables you to become aware of how much time you’re spending on your device.

phone addiction - Set Up Time Limits

#2 - Out of Sight, Out of Mind

The chances are that your phone is sitting right next to you on your desk, or in your pocket, which means that you’re subconsciously aware of its existence. By putting your phone in your drawer, or hiding it away somewhere in your office, you’re immediately removing that problem, making your naturally far less inclined to want to use it.

phone addiction

#3 - Change Your Mindset

When you say something like ‘I’m going to cut down my phone time by an hour a day’, this is a rather negative way of looking at the entire process. Instead, try to feel motivated and inspired by your attempt at a better life.

For example, you could say something like ‘I’m going to only go on my phone for two hours today’. This is setting yourself a goal and makes it feel like you’ve got something to aim for.

#4 - Use a Countdown Timer

What do you actually do when you go on your device? Is it a constant cycle of checking your emails, Facebook, Instagram, Snapchat and your favourite meme app and then back to the beginning? This is how slot machines work because they lull you into a comfort zone of just doing the same thing over and over again.

Instead, set a countdown timer on your phone for ten minutes, go on your apps for this amount of time and then put it down to focus on something else.

#5 - Get a Replacement Hobby

When I first started monitoring my own phone time, I found I was spending an average of four hours a day on my device. I instantly set the goal of cutting this down to just an hour a day which means I had already three hours a day to play with.

I could do anything from learning photography or new language to exercising more or spending more time with the people I love. Figure out what you what to achieve with your new-found time.

#6 - Stop Checking Your Phone in the Morning

What’s the first thing you do when you wake up in the morning? The chances are that it’s checking your phone. However, if this is the first thing you’re doing in the mornings, you’re setting yourself up for a day of phone usage.

Instead, try to avoid using your device for the first hour or so and concentrate on yourself and getting yourself ready for the day ahead.

addicted to my phone

#7 - Turn It Off

Much like Point #2, turning your phone off when you don’t need to use it is a great way to cut down on your phone usage while minimising the risk of temptation. For example, try turning your phone off when you get in the car since you shouldn’t be using it anyway.

This means when you arrive at your destination, you won’t be tempted to look at it as soon as you pull up and you can actually start to focus on the people and the environment around you.

#8 - Focus on Real Events

Hand in hand with the consideration above, it’s important that you start to pull your focus out of what people are posting on their Facebook, Instagram and Snapchat feed and rather focusing on what the people in front of you are doing with their lives.

Are you sitting next to someone on a bus or in a café? Why not strike up a conversation with them, even if they are a complete stranger.

While they may be on their phone and you might be reluctant to engage with them, perhaps out of fear of being rejected, remember that every single human being craves connections with others and, from personal experience, they’ll more than likely be happy with the chance to talk to somebody.

As you can see, there are many approaches you can take when you’re trying to deal with and address the problem of phone addiction.

Using Spyzie, you can quickly install this app onto your smartphone or tablet to start monitoring, tracking and restricting your phone usage so you can focus on the other considerations and potentially change your life for the better.

Not sure whether this is the software for you? Download your free trial version today to get started!

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