While a smartphone, tablet, or computer can be a hugely productive tool, compulsive use of these devices can interfere with your daily life, work, and relationships. When you spend more time on social media or playing games than you do interacting with real people, or you can’t stop yourself from repeatedly checking texts, emails, news feeds, websites, or apps—even when it has negative consequences in your life—it may be time to reassess your technology use.
Modify your smartphone use, step-by-step
For most people, getting control over their smartphone use isn’t a case of quitting cold turkey. Think of it more like going on a diet. Just as you still need to eat, you probably still need to use your phone for work, school or to stay in touch with friends. Your goal should be to cut back to more healthy levels of use.
- Set goals for when you can use your smartphone. For example, you might schedule use for certain times of day, or you could reward yourself with a certain amount of time on your phone once you’ve completed a homework assignment or finished a chore, for instance.
- Turn off your phone at certain times of the day, such as when you’re driving, in a meeting, at the gym, having dinner, or playing with your kids.
- Don’t bring your phone or tablet to bed. The blue light emitted by the screens can disrupt your sleep if used within two hours of bedtime. Turn devices off and leave them in another room overnight to charge. Instead of reading eBooks on your phone or tablet at night, pick up a book. You’ll not only sleep better but research shows you’ll also remember more of what you’ve read.
- Replace your smartphone use with healthier activities. If you are bored and lonely, resisting the urge to use your smartphone to play games or check social media can be very difficult. Have a plan for other ways to fill the time, such as meditating, reading a book, or chatting with friends face to face.
- Spending time with other smartphone addicts? Play the “phone stack” game. When you’re having lunch, dinner, or drinks together, have everyone place their smartphones face down on the table. Even as the phones buzz and beep, no one is allowed to grab his or her device. If someone can’t resist checking their phone, that person has to pick up the check for everyone.
- Remove social media apps from your phone so you can only check Facebook, Twitter and the like from your computer. What you see of others on social media is rarely an accurate reflection of their lives—people exaggerate the positive aspects of their lives, brushing over the doubts and disappointments that we all experience. Spending less time comparing yourself unfavorably to these stylized representations can help to boost your mood and sense of self-worth.
- Limit checks. If you compulsively check your phone every few minutes, wean yourself off by limiting your checks to once every 15 minutes. Then once every 30 minutes, then once an hour. If you need help, there are apps that can automatically limit when you’re able to access your phone.
- Curb your fear of missing out. Accept that by limiting your smartphone use, you’re likely going to miss out on certain invitations, breaking news, or new gossip. There is so much information available on the Internet, it’s almost impossible to stay on top of everything, anyway. Accepting this can be liberating and help break your reliance on technology.
Content Originally Published By: Helpguide.com
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