The best ways to reduce your phone addiction

Nearly 50% of people feel addicted to their phone… here are ways to help

People report feeling anxious when they're away from their phone, spending more time staring at the screen, and neglecting other things at work, school, and home. These are all signs of phone addiction. And with the new smartwatches, the urge to constantly check for updates can be overwhelming. But it's bad for mental health and relationships. Here are the best ways to reduce your phone addiction.

It's crazy how the phone has become such an ingrained part of daily life. Nearly 47% of people admit to being addicted to their phone. The average person checks their smartphone 352 times a day. About 71% of people spend more time on their phone than with their partner. Nearly two-thirds of children spend four hours or more per day on their smartphone.

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This can have short- and long-term effects on relationships, work, and mental health. So how did you kick an ingrained habit? Here are the best ways to reduce your phone addiction.

Recognize that change is needed

It's important to recognize that you need to reduce the amount of time you spend on your phone. But you also need to realize that you can't stop immediately and completely. Even one day without your phone can cause tremendous anxiety, so try to take it slow at first and gradually reduce your smartphone usage.

Set a timer every 15 or 20 minutes to check all your apps and then place your phone face down somewhere in sight. Having the phone in sight can reduce anxiety and over time you will feel less of an urgent need to constantly check your phone. It also gives the brain time to develop new patterns of time use.

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Make your phone less attractive

Phones are designed to be attractive and tempting, but you can overcome their tricks with a few simple tricks. First, turn off non-essential notifications like messages, social media, etc. Next, change ringtones and text tones for important connections and make others wait until you're ready. If possible, turn on Do Not Disturb mode during important work or sleep times.

Also, be respectful when eating or around important people and put your phone away, which will allow you to engage mentally in other ways.

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One method to get you to check your social media apps regularly is to create folders for each app and place them on the last page of your screen. While this method makes your phone look clunky, it makes these apps harder to access. Another option is to delete social media apps and limit yourself to using the website version.

Also, consider “old-fashioned” alarm clocks so you don’t have to look at your phone in bed. Keeping your phone out of your sleeping area is another way to reduce addiction and ensure better sleep.

Develop other hobbies

Having different habits will mean you'll spend less time on social media or scrolling. Consider alternating between using your phone and watching a TV show, baking, exercising, or pursuing a hobby that doesn't require a phone. It won't be easy at first, but you'll feel great afterward.

Calm your mind

Photo by Eli DeFaria via Unpslash

Every time you get a notification from Facebook, Twitter, etc., your brain gets a dose of dopamine, which is why it's so hard to stop. This endless loop of stimulation keeps your brain constantly on edge, so it's helpful to try calming practices like meditation, yoga, and regular exercise, all of which are natural and more consistent sources of dopamine.