How To Break A Phone Addiction: Mindful Living In The Digital Age

After a long day of work, do you find yourself ‘revenge scrolling’ or ‘doomsurfing’ on your mobile phone, to get a sense of ‘me time’? Does a single notification or vibration make you want to check your phone immediately? Do you feel restless or uneasy when you don’t have access to your phone, even if for a brief period? Do you find it difficult to put your phone down even when you’re tired and in dire need of a break?

These are clear indications of phone addiction. 28% of adults report feeling addicted to social media and their phones, which can have adverse effects on their mental and physical health.

We present to you #BeAQuitter, a 15-day program till 19th January 2024, specially curated to help you create a healthier and happier new year for yourself. Learn from experienced mental health, fitness, and nutrition experts how to quit unhealthy habits and adopt a healthy lifestyle in the new year. In this blog, mental health expert Shreeya Ghag from Mpower, an initiative by Aditya Birla Education Trust will guide you on how to quit mobile addiction.

What you need to know:

Understanding mobile addiction
Impact of phone addiction
Strategies to overcome mobile addiction

The world is at the tip of our fingertips, quite literally. The biggest evidence is how we are always glued to our phones.

Understanding mobile addiction

Smartphones have made our lives easier, convenient, and seamless, as everything is available and accessible at the drop of a hat (or by the tap of a button). But we have taken this liberty for granted and developed an obsession with our phones, which has become a full-blown addiction. This behavioral addiction is termed nomophobia, which is the fear of being without a cell phone device.

Impact of phone addiction

Some symptoms of mobile phone addiction can be observed as follows:

The constant need to check notifications
Feeling restless without a phone
Spending excess time on the phone as a boredom resolution and without any fixed purpose

Mobile phone addiction has branched into various mental, physical, social, and emotional health issues, such as the following:

A disturbed sleep cycle
Dry eyes because of the constant screen time
The blue light emitted from the mobile phone affects the eyes
Headaches and migraines
Neck pain
‘Smartphone pinky’ or supporting the phone on your pinky finger can cause carpal tunnel syndrome (marked by numbness or tingling in the hand), finger cramping, or joint deviation if you have arthritis
Decreased physical activity, bordering on leading a sedentary lifestyle
Studies and work taking a back seat, thereby impacting productivity
A sense of loneliness without the phone
Addictive behavior
Goldfish attention span because of constantly switching from one application to another
Lesser quality time with family and friends, leading to isolation
Lack of connection owing to spending excess time on social media platforms
Insecurity, drawing comparisons, and a sense of low esteem that arises from excessive social media usage
Fear of missing out
Depression, stress, and anxiety

Strategies to overcome mobile addiction

In this modern day and age, it is nearly impossible to survive without a cell phone device. However, it is crucial to exercise control over our usage.

Setting usage boundaries

Reset the settings of your social media apps and turn off the notifications. When your phone stops continuously pinging, it will eventually stop the urge to check your phone messages every now and then. There is also a feature to set a limited screen time for applications, after which the app shuts down, and you can operate it only the following day. However, it also depends on your willpower and determination to adhere to the set screen time. There are also digital well-being apps to track your app usage.

Understand your triggers to phone use

Understand what triggers your cell phone usage. Is it the desire to be social, or are you simply bored? In the former case, face-to-face contact and conversations are always better than tapping away on the screen. In the case of the latter, develop alternatives such as working out, participating in a creative hobby, keeping yourself busy with household chores – anything that takes your mind off your phone.

Practising mindfulness and distraction techniques

Still wondering how to quit mobile addiction? Follow these practises:

Create a plan for your phone usage or set specific periods between which you will use your mobile.
Turn off your phone or give it to a trusted family member while working or studying so your concentration level is not disturbed.
Make it a norm to keep all cell phones away while having any meal and spending time with your kith and kin.
Avoid using your phone for the first hour in the morning after you wake up.
Keep all your smart devices away for at least 2 hours before sleeping.
Set a few hours aside every week for a complete digital detox. Spend that time pursuing an activity or a hobby of your interest.
Reward yourself for spending less time on your phone by treating yourself to a food item or giving yourself an extra 30 minutes of screen time.

Start slow to achieve your target goal successfully, so you can eventually quit your mobile phone addiction.

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