Has anyone pointed out to you that you spend most of your time chatting, surfing the internet, sending emails, using applications and playing games on your smartphone? Based on the amount of time and fervor you spend on these pastimes it is possible to determine if these habits of yours are turning into a problem. Cell phone abuse can jeopardize the quality of your personal relationships and induce poor productivity in your everyday life.
Steps
Part 1 of 3: Refrain from Using the Cell Phone
Step 1. Check your use of it
According to a scientific study, students can spend up to 8-10 hours a day using their smartphone. Keep track of how much and how you use it by noting how many times per hour you check for new notifications, how many times you use it to browse, play, etc. Doing so will help you become aware of any problem that ails you. Realizing the gravity of the situation will motivate you to find solutions and set goals that will help you overcome your addiction.
You can download an app that keeps track of the time spent using your mobile, like "Checky" for example. The data collected will help you determine how many times per hour or day you will be able to check or use your phone in the future
Step 2. Establish an action plan
Set limits on the daily use of your mobile, for example, you could set an alarm that tells you that you are about to exceed the maximum time you are allowed to use it. Depending on your daily schedule, you may want to allow yourself to use it for an hour a day, for example from 6 to 7 in the afternoon. In addition to that, you may decide to ban yourself from using it during certain parts of the day, such as when you are at school or at work.
To make your action plan and goals appear as concrete as possible, put them in writing. Regularly take note of the milestones you have achieved and those you are still pursuing
Step 3. Reward yourself every time you manage to limit the amount of time you spend using your mobile
This positive reinforcement strategy is used by therapists to induce new positive behaviors through a rewards system. For example, if you manage not to exceed the maximum daily time established, you can reward yourself by eating your favorite dish, giving yourself a new object or dedicating yourself to an activity you like.
Step 4. Take gradual steps
Instead of totally depriving yourself of your mobile phone overnight, with the risk of becoming very anxious, start reducing the time of use progressively. For example, start limiting the number of times you check for new notifications, you might initially check every half hour, then every hour, and so on.
- Count how many times you check your mobile within an hour.
- Use it only for emergencies or strictly necessary communications.
Step 5. Hide it from view
Store your cell phone in a place that prevents you from constantly having it in front of your eyes. While you work, study, or engage in any other activity that requires concentration, put it on silent mode to avoid distracting yourself.
Step 6. Take a vacation from cell phone use
Choose a short period of time to completely exclude it from your life, for example over the weekend.
- To make it easier for you, you can go to an area that is not reached by the telephone signal, for example by organizing a hike of a couple of days in the mountains. This way you will be forced not to use it.
- You can inform friends and loved ones that you intend to take a short break where you will be isolated from the network. Using social networks will be a breeze.
Step 7. Change the mobile phone settings
Thanks to the notification system you can be notified every time you receive an email or a message (on Facebook, WhatsApp, etc.). Disable each of these notifications. This will reduce the number of times the phone will ring or vibrate to get your attention. By turning off notifications you will not be notified every time something happens.
As a last resort, you can ask for a prepaid rate plan to be activated for you. In practice, whenever you want to use data traffic for a given number of minutes, you will have to pre-purchase them first. Once used, data traffic will be suspended forcing you to stop using your phone
Step 8. Change your way of thinking
Considering the mobile phone differently can help you alter emotions and behaviors. In other words, by changing the way you think about your phone you can be able to feel better, also reducing the time of use.
- Remind yourself that whatever you want to check on your mobile is not of vital importance, so it can wait.
- The next time you are tempted to pick him up, stop for a moment and answer the following question: "Do I really need to contact this person immediately or can I wait?"
Step 9. Focus on the present moment
Awareness, the ability to be in the here and now, can help you be more centered by helping you keep the urge to use your cell phone in check. Try to stay focused on what you are experiencing now, also paying attention to your thoughts and reactions.
Part 2 of 3: Using the Cell Phone Alternatively
Step 1. Understand what prompts you to use it
Think about what are the factors that arouse your need to start using your mobile phone. Understanding what prompts you to pick it up can help you develop workarounds.
- Do you want to use your mobile phone because you feel the need to communicate with other people? In this case, you can satisfy your desire to connect with others by organizing a face-to-face meeting with a friend.
- Are you just bored? Boredom is one of the main triggers of addictive behaviors. If you often feel bored, it may be time to find a hobby or activity that will help you to relax and have fun.
Step 2. Do something pleasant
Research results have shown a link between cell phone use and improved mood, which acts as a positive reinforcement. Instead of using your mobile phone to try to feel better, engage in an alternative activity, for example sports or creative, such as team play, painting or writing.
Step 3. Keep busy
By having a busy daily schedule to stick to, you will feel more responsible for your choices and have less time to spend on your cell phone. As an added benefit, you will pay more attention to pursuing your goals, becoming more productive.
- If you don't have a job, you can look for one or volunteer with a charity in your city.
- Try a new hobby, such as sewing, embroidering, or learning to play an instrument.
- Prefer urgent tasks, which need to be completed within the day.
Step 4. Redirect your attention to constructive activities
The next time you feel the need to use your cell phone, try doing something more useful. Focus on your personal and daily goals. Make a list of tasks that do not require the use of a mobile phone and consult it whenever you feel like using it. Focusing your attention on your responsibilities rather than constantly checking your cell phone will allow you to make huge strides in terms of personal development.
Step 5. Find alternative ways to stay in touch with others
In large part, the need to use the mobile phone is given by the human need to have social contacts. There are, however, many other ways to satisfy this natural need of yours.
- Instead of sending a message via chat, write a letter by hand or meet the person to chat while having lunch or coffee together.
- Instead of posting your photos on Instagram, invite a friend or family member to your home to personally show them your shots. This type of connection with others can allow you to create higher quality intimate bonds.
Step 6. Replace old behaviors with new, healthier habits
Think about the many reasons why you use your mobile phone (games, chats, phone calls). Some of your habits may be necessary to fulfill your work and personal obligations, while others may disrupt your daily life by distracting you from normal interactions and your main responsibilities. Try to replace these bad behaviors with new, more productive habits, which allow you to have higher quality experiences, even in social terms.
- If you are in the habit of spending a lot of time playing with mobile phone applications, try to have fun in an alternative way, for example by inviting friends over and brushing up on your old board games.
- If you spend a lot of time visiting the profile pages of friends and family on social networks, set up a meeting with a loved one to ask them openly what's going on in their life rather than just reading what they write on the internet.
Part 3 of 3: Getting Help
Step 1. Tell loved ones about your problem
Being able to count on the support of the people around you is crucial for your mental health. Having someone who positively supports you can make you feel safe and connected with others. These factors are very important while trying to limit the use of your mobile phone since, at least partially, you most likely tend to use it to always stay in touch with the outside world, for example through social networks or instant messaging applications. Although using it may make you feel temporarily better, in truth the mobile phone negatively affects your life and prevents you from having really intimate and quality relationships.
- Simply be honest in telling friends and family that you feel you are overusing your cell phone and therefore feel the need to commit to using it less. Explain that it would be important to be able to count on their support. You can also try to give them specific directions that will help you by involving them in your plan. For example, you can invite them to call or text you only at certain times of the day.
- Get advice. The people close to you know you well, so they may be able to help you create an even more effective action plan.
Step 2. Ask others to be understanding
Let friends, family and acquaintances know that you may not respond to phone calls, e-mails and texts quickly as you are trying to use your mobile phone less frequently. By being aware of your plan, they will show that they can be understanding, without showing regret.
Step 3. Arrange face-to-face meetings
Instead of limiting your social life to a frivolous presence on social networks, do what you can to maintain personal, intimate and direct relationships. Only when you meet someone in person can you establish a truly deep bond.
Plan an activity to do with friends and family. Spend the time allowed to use your cell phone by planning to spend a few hours with those you love. This is a great way to use your mobile phone in a useful and productive way
Step 4. Give your cell phone to someone else
This step can be particularly useful in times when the desire to use it becomes more pronounced, for example after school, after dinner or during the weekend.
Step 5. Consider seeing a therapist
Just because cell phone addiction isn't a widely recognized psychological disorder yet doesn't mean you can't get good help. Collect information to find out if there are centers or therapists specializing in these types of problems in the area where you live. If you feel that your addiction is quite serious, so much so that it negatively interferes with the normal course of your daily life, the help of a psychological could guarantee you considerable benefits.
- Some of the signs that you need help are the inability to carry out your homework responsibly (school, work, or personal) or to have healthy interpersonal relationships due to excessive cell phone use.
- Cognitive Behavioral Therapy (TCC) is a form of modern psychological therapy used to treat a wide range of conditions and addictions. The goal of therapy is to help the patient change their thoughts in order to also alter their feelings and behaviors. If you feel you need help, CBT may be a suitable solution.
Advice
- Use your home phone and surf the internet using your computer.
- Focus on your individual responsibilities.
- Temporarily disable your cell phone's Wi-Fi connection.
- Always keep a good book on hand. Set an alarm on your phone that reminds you to stop using it to devote yourself to reading.
- Try to distract yourself, go out and leave your cell phone at home. Also, turn off the Wi-Fi connection.
