13 Reasons Breaking Your Phone Addiction is a Really Good Idea

Are you at dinner with family, and it seems everyone is more interested in their phones than in the conversation? Tech addiction has become an increasing concern over the past few years, with consumers pressuring technology powerhouses to address the issue. According to "The New York Times," Google and Apple have responded by providing “digital well-being” updates and reporting user screen time statistics, respectively. 

However, there are still concerns over how to deal with phone usage on a daily basis, especially since reports suggest links between overuse of digital media and mental health problems. A 2017 study in the journal "Clinical Psychological Science" looked at data from two nationally representative surveys of U.S adolescents and compared that to national suicide statistics and depressive symptoms. It found that adolescents who spent more time on social media and smartphones were more likely to report mental health issues. 

On average, American consumers check their smartphones 52 times each day, according to the U.S. edition of the 2018 Global Mobile Consumer Survey from Deloitte. That’s up from 47 times per day, according to last year’s study. Also in the study, 60 percent of U.S. consumers ages 18-34 admit to smartphone overuse, the highest of any age group. As technology becomes more available and more advanced, how can consumers prevent screen time overuse?

How to know if you're addicted to your phone.

Many smartphone apps, especially those that are ad-sponsored, are engineered to hit the same pleasure centers of the brain that alcohol and opiates do. Technology addiction is “a progressive disease that could potentially lead to death,” says Dr. Hilarie Cash, the chief clinical officer of reStart, a Seattle-area rehabilitation center that specializes in such disorders. 

It’s important to be conscious of signs that indicate phone addiction, so we can take steps to mediate it. According to HelpGuide.org, a mental health non-profit partnered with Harvard Medical School, smartphone addiction is often fueled by an Internet overuse problem. It’s rarely the phone itself that creates the compulsion, but rather it’s a vehicle for games, apps and online worlds. Generally, users should be aware of when compulsive use interferes with work, school and relationships. 

One example is consistently neglecting household chores or frequently working late because that designated time was spent online. Another is that your relationships begin to deteriorate because you’re checking your phone during conversations or you would rather connect with your online community than your friends. Or maybe you feel panic if you leave your phone at home or you feel phantom vibrations when you think your phone has vibrated but upon checking, there are no new messages. These are just some examples of phone addiction or the path to addiction.

13 tips to help you use your phone less.

Knowing the risks of cellphone overuse and addiction, it’s helpful to cut down on screen time. For most people, getting control over their smartphone usage isn’t a case of quitting cold turkey. It’s more parallel to going on a diet such that you slowly incorporate and build healthier methods into your routine so that it eventually becomes a habit. Here are some tips to help you use your phone less. 

1. Change your password(s). 

2. Use a website blocker. 

3. Designate phone time.

Set aside time to catch up on phone calls, texts and other apps so you know you have a goal time while you can focus on other important tasks, in the meantime. It also helps with the urge to see if others are trying to reach you.

4. Recognize triggers that make you reach for your phone. 

5. Replace your smartphone use with healthier activities. 

If you are bored, lonely or anxious resisting the urge to use your smartphone can be difficult. Have a plan for other ways to fill the time, such as meditating, reading a book or chatting with friends in person.

6. Turn off your phone at certain times of the day. 

7. Don’t bring your phone to bed. 

8. Play the “phone stack” game.

When you’re having lunch, dinner or drinks, have everyone place their smartphones face down on the table. Even as the phones buzz, no one can grab their device. If someone checks their phone, that person has to pick up the check for everyone. 

9. Remove social media apps from your phone. 

10. Limit checks. 

11. If you have a smart speaker, try it out. 

12. Turn off push notifications. 

13. Turn on your phone’s grayscale.

In our current technological climate, it’s difficult to completely disconnect. However, we can utilize technology in a way that doesn’t adversely affect our health and relationships. If you see signs of overuse or would like to curb technological addiction, there are useful tips to cut down. Be mindful that it’s hard to go from using an abundance of technology to a limited amount of screen time, so be patient, use different techniques and build as you master those habits.

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