How to get rid of smart phone addiction||Top 10 Ways

How to get rid of smart phone addiction?

The smartphone has become an integral part of our lives in our time. But what many of us do not know is that it has many psychological and social dangers that harm its users, and lead them to addiction and social isolation.

Recent studies have proven that some people can no longer live completely without their smartphone, and this is known as “ Nomophobia ” (the fear of losing a smartphone), which is the fear and intense psychological anxiety when it is broken or dispensed with.

The addicted person usually suffers from a low level of success, stress and lack of sleep, in addition to the possibility of experiencing some physical symptoms, such as: blurred vision, accompanied by itching and redness of the eyes, neck pain, headache, and fertility problems in men.

In this article, we will present to you 10 ways to get rid of smartphone addiction:

1. Turn off your phone an hour before bed

Studies have shown that using a smartphone in bed before bed or when waking up directly leads to many psychological and health problems, such as:  depression and poor eyesight; So in those times you should avoid checking your phone as much as possible and do anything else.

There are some things that are recommended to do before going to bed, such as reading, meditating, relaxing, and listening to some soft music.

2. Occupy your time with other useful things

The addicted person usually suffers from a lot of emptiness and boredom; So he resorts to using his smartphone extensively to fill that void and pass the time; Which negatively affects his mental health, and increases his sense of frustration, lethargy and despair. Therefore, you should practice daily useful alternatives to get rid of addiction, such as: practicing sports activities, which are one of the most important factors that help get rid of all types of addiction, and maintain proper mental activity and body health; In addition to filling free time with other things, such as: going out for a walk with friends, practicing different hobbies, and going to work.

3. Delete some junk apps

You should keep the important and necessary applications in your phone only, as the presence of a large number of applications is usually one of the most important causes of addiction; So you have to get rid of useless apps on your phone, which drain your time, energy and mental health.

Do not forget, dear reader, that using these applications not only reduces the quality of your performance in study or work, but also the quality and speed of your phone.

4. Put your phone out of reach

You can leave your phone in a bag, put it in a drawer, or within meters of you; Take care to set it to silent mode. This will reduce the intensity of your attention to its push notifications, and prevent you from getting distracted while you are doing other things.

It is worth noting that some people may consider the frequent checking of your phone while you are with them as a sign of disregard and lack of appreciation for them; So you should reduce your phone use, especially during outdoor meetings and outings with your friends.

5. Set aside certain times to use the phone:

You should monitor and reduce the hours you use the phone, as a person who is addicted or suffers from "nomophobia" - usually - spends more than 10 hours a day on the smartphone, which is equivalent to almost half of his day.

Nobody can do without their phone and simply ignore all calls and messages; So you have to set a specific time to respond to all of them, and then go back to doing your work; Don't do both.

Allocating time for your phone use is very important, especially during times of stress when you have to accomplish several tasks at the same time. You can also download an application on your phone that helps you reduce your use of it, by monitoring the time, and setting a certain period of time to use some applications.

6. Put your phone on airplane mode

There are times when you are not required to use the phone, such as during work; So turn off your phone, or put it on flight mode in case you need to use an app that helps you in your work, as all calls, messages and notifications are no more important than showing your competence while working, studying or attending an important lecture or seminar; This explains the low level of academic achievement, lack of competence and failure to work among many smartphone addicts or sufferers of "nomophobia".

7. Change your mobile phone settings:

You have to reduce the brightness or filter the blue color in your phone screen, as studies have proven that the bright blue light from the screen may cause damage to the brain and the cornea of the eye over time, especially for those who spend all their time on their phones; The screen in this position will also make you less inviting when you want to spend more time using your phone.

You can also turn off notifications from your phone, or turn on Do Not Disturb mode; To get rid of all notifications and alerts completely except for the alarm.

8. Get to know more people in real life

The addicted person usually suffers from loneliness, social withdrawal or fatal boredom, so he resorts to using his smartphone and social networking sites more frequently than others; This is to compensate for the shortage he feels, as he sees him have huge numbers of friends and followers on his account on Facebook, Twitter or Instagram, while he has very few friends in reality; So, dear reader, try to expand your circle of acquaintances, establish more friendships in reality, and go out to meet your friends face to face; So that you don’t have to talk to them at length on the Internet.

9. Avoid using your phone while driving:

A study revealed that the use of mobile phones while driving leads to distraction in motorists; A driver’s inattention may take his life and the lives of those with him in a matter of seconds; So you should turn off your phone while you’re driving, and give yourself a chance to get rid of your phone for good in the meantime.

Even if you’re not the driver, try not to use your phone while in the car, enjoy some music and people-watch, and take in the beautiful views from the window.

10. Use positive reinforcement.

Positive reinforcement is giving yourself or others a reward or praise for reinforcing the good behavior and increasing the likelihood that it will happen again. Here you can use this method to limit the times you or your child uses the smartphone. For example: set aside certain times for your use of the phone every day, and give yourself a reward when you accomplish the specified task, such as: buying your favorite food, going shopping, or going out with friends; You can also use positive punishment on the day you don’t get the task done, like doing some housework instead.

In conclusion:

Getting rid of smartphone addiction will not happen between day and night. Rather, it requires some patience, and gradually reduce the hours of its use. Do not forget that you have to live your life outside the screen of your smartphone, enjoy meeting loved ones, taking walks, and completing daily chores to the fullest; Life is so much better than it looks from behind a screen.