Content

• Steps
• Advice
• Warning

Have you noticed that you often text, surf the web, send email, use apps and play games on your phone? Depending on how much time and effort you put into this process, you might be having problems with excessive cell phone use. Phone abuse can impair the quality of personal relationships and the productivity of everyday life.

Steps

Part 1 of 3: “Abstain from” Mobile Phone Use

1. 

   Monitor phone usage time. According to one study, college students can spend 8-10 hours a day with their cell phones. Tracking your phone usage, for example, by summarizing how many times you check your phone per hour can increase your awareness of the problem. If you are aware of the magnitude of the problem, you can begin to define goals and solutions to deal with.
   • Download an app that tracks your phone usage like Checky. You can use this information to set specific goals for how much time you allow yourself to check on your phone each day.

2. 

   
   
   Plan to use your phone. Limit phone use to certain times of the day. You can set your phone alarm clock to notify you when you have used up the maximum allowed time. For example, you can allow yourself to use your phone between 6 - 7 pm. You can also set up specific times when you don't use the phone, for example, when you are at school or work.
   • Write down your plans and goals so that they are more specific. Take notes on goals that you have accomplished and goals that you are still working on.

3. 

   
   
   Reward yourself as you can reduce your cell phone usage. This concept is called positive self-reinforcement and is used in therapy to guide someone in performing positive behaviors through the reward system. For example, if you fulfill your cell phone usage time goals, you could reward yourself with a favorite food, a new item, or an activity. there.

4. 

   
   
   Start slowly. Instead of immediately stopping using your phone altogether (which can provoke anxiety), start by gradually reducing the amount of time you spend checking your phone. For example, you can start by limiting the number of phone usage to 1 time in 30 minutes, then to 2 hours, and so on.
   • Write down the number of times you use your phone per hour in your journal.
   • You should only use your phone when you really need to contact someone or in an emergency.

5. 

   Store your phone elsewhere. You should keep your phone where you cannot see it. Set your phone to silent mode when you are at work, school or anywhere else so it doesn't distract you.

6. 

   Take a break from using your phone. You can take the phone out of your life completely for a short period of time such as a weekend.
   • Travel or camping to places out of phone coverage. This method will force you to give up your phone.
   • You can notify your friends and loved ones that you will not be using the phone for a short period of time. You can easily do this on social media.

7. 

   Change phone settings. Your phone may already be set up to remind you every time you receive an email or Facebook notification. Remember to turn them off! This will help reduce the number of times your phone rings or vibrates. This way, it won't bother you every time you receive any notifications.
   • Use the "pay-to-use" approach as the last resort. This is similar to having a mobile pay phone and a calling card in one device - to be able to use it for a specified amount of time, you need to pay the most. concentration. When you exceed the allowed number of calling minutes, your phone will disconnect.

8. 

   Change the way you think about your cell phone. Changing your way of thinking can help you to correct your emotions and behavior. In other words, if you change your mind about your phone, you will feel better and use your phone less.
   • Remind yourself that whatever makes you want to check on your phone is not that important and it can wait.
   • Next time you want to use the phone, stop and think "Do I really need to call / text this person now or can I wait a little longer?".

9. 

   Focus on the present moment. Mindfulness, the art of awareness, can help you stay focused and help reduce your urge to use the phone. Try to live in the moment by focusing on what's going on, including your own thoughts and reactions. advertisement

Part 2 of 3: Review of Alternatives to Phone Use Action

1. 

   Understand what makes you crave to use your phone. Triggers are your feelings and thoughts about a situation that leads to a particular behavior (cell phone use). Finding out why you feel this urge can help you develop another alternative.
   • Are you on your phone because you crave to chat and connect with others? If so, you can satisfy your needs with more permanent methods such as face-to-face meetings.
   • Are you just feeling depressed? Depression can be a powerful contributor to other people engaging in addictive behavior. If you are often bored, you may want to develop a hobby or engage in another activity that holds your attention.

2. 

   Participate in other mood enhancement activities. Phone use has been linked with emotional improvement, and it may be the reason people want to do this. Instead of using your phone to feel better, get involved and do other alternative activities such as exercise / sports or creative activities such as writing or drawing.

3. 

   Keep busy! If you have a specific schedule for each day and you focus on your responsibilities, you will have less time to spend on your phone. The advantage of this is that you will spend more time focusing on your own goals and in turn, will be more effective.
   • If you are not working, you can sign up to volunteer at many organizations in the area.
   • Try to take on a new hobby such as knitting, sewing or playing an instrument.
   • Spend more time on your to-do tasks, whether it's chores or spending time with family.

4. 

   Redirect your attention by doing something constructive. When you feel the urge to use your phone, try to act in a constructive manner. Make a task list unrelated to your phone and whenever you want to check on your phone, stop and focus on your task.

5. 

   Complete social tasks in a different way. Much of our desire to use a cell phone stems from our innateness and our evolutionary efforts to become a social being. However, there are many options for socializing that can be beneficial and satisfying in the long run.
   • Instead of texting, write letters by hand, or go out for coffee or eat with friends.
   • Instead of constantly posting your photos on Instagram, you can invite loved ones over to your home and let them know about your memories through casual activities. This type of connection can help increase intimacy.

6. 

   Replace habits. Think about each of the reasons you want to use your phone (gaming, texting, calling). One of these habits can be quite essential in your work and daily life (perhaps work email, etc.), while a few others can disrupt your life. if they remove your usual interaction and responsibilities. You should try to replace them with more productive, social, and quality experiences.
   • If one of your problems is using your phone for excessive gaming, think about an alternative such as inviting a friend over and playing a board game.
   • If you spend too much time reading other people's posts on social media, you can meet close friends or family and ask them about what's going on in their lives (instead of just simply read about them online).
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Part 3 of 3: Seeking Support

1. 

   Let everyone know about your problem. Social support is a very important ingredient in your mental health. Having a positive social network provides a sense of security and connection. These are important factors when you are trying to limit your phone usage, as it is actually partly based on social connection (such as texting, using social apps). ). While using a cell phone can feel positive, it will limit us and draw us off from an intimate relationship.
   • Just tell your family and friends that you think you are using your phone too much and that you are trying to minimize it. Explain that you would appreciate it if they supported the process. In addition, you can also offer specific suggestions and invite them to participate in your plan. For example, you can ask them to only call or text you at a specific time of the day.
   • Asking for advice. Your loved one knows your personality best and can help you formulate a plan to limit your cell phone use.

2. 

   Call for sympathy. Let your family and friends know that you probably won't text, call, or email them back immediately as you are working to cut down on your phone usage. If they are aware of the situation, they will be able to sympathize easily and will not be upset with you.

3. 

   Plan face-to-face meetings. Instead of focusing on seeking support over the phone, engage in activities that are personal and informal. And this can only be achieved through face-to-face meetings.
   • Make an activity plan with family and friends involved. You can spend your limited cell phone time researching and planning the event. In this way, you are using your energy in a productive and meaningful way.

4. 

   Give your phone to someone else. This method is especially useful during times when you feel a strong urge to use the phone including after school, after dinner, and on the weekends.

5. 

   Consider getting treatment. While cell phone addiction is still largely undiagnosed, it doesn't mean that other people can't help you. There are many treatment centers and counselors that have been individually trained for this. If your problems are serious and disrupting your daily life and responsibilities, mental health counseling or treatment can be quite helpful.
   • Some signs that you may need professional help are when you are incapable of fulfilling your responsibilities (at work, school, home), or if the relationship Your people are being significantly negatively affected because of your phone usage habits.
   • Cognitive Behavior Therapy (CBT) is a treatment that is widely used for many different health conditions and addiction types. It focuses on changing your thoughts so that you can alter your emotions and behavior. CBT can be a very helpful option if you decide to seek treatment.
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Advice

• You can use your regular desktop phone or browse the web on your computer.
• Focus on your personal mission.
• Turn off WiFi on phone for a period of time.
• Take books anywhere! Setting up a mobile reminder for an occasional reading would be a great alternative to your phone!
• Try to stop thinking about your phone, go out and leave your phone at home. Also, make sure to turn off WiFi.

Warning

• If you think the problem of using your phone is quite serious, you should seek advice from a mental health professional.