Addiction to phone

Sometimes, people pay dearly for the convenience and comfort provided by technology – for example, with new dependencies (as if the old ones were not enough for us, right?). And here it is, a “fresh” new addition – dependency on gadgets or nomophobia (“no mobile phobia”). Millions of modern people are affected by this “disease”. So, you can imagine the scale of the epidemic…

Here are the signs of nomophobia. You…

… check social networks every 5-15 minutes

… find yourself looking at FB (Instagram, TikTok, etc. ) even though you were planning to work or study.

… feel anxiety if you left your phone at home (or did not take it to the bathroom, or forgot where you put it, etc.)

… check email constantly clicking “refresh”, even though you are not expecting any new messages.

… almost panic if you see that your phone charge is low or there is no reception.

… buy pretty accessories for your phone, always get the latest model, or constantly download new apps.

… keep your smartphone by your bed (or even under the pillow).

If the above is familiar to you, you probably have this addiction and you practically do not part with your favorite gadget. Since any addiction is an evil that gradually “consumes” your life little by little, you need to get rid of it.

So, you do not believe that gadget addiction can negatively affect your life? Here are some research-proven consequences:

– insomnia.

– increased anxiety, restlessness, nervousness.

– lost attention, inability to concentrate on any task or work;

– inability to live offline: you lose the ability to enjoy the moment, enjoy experiences. It is as if you see “the world through the lenses” – you become an observer, not a participant.

How to get rid of this addiction? We suggest starting with the analysis of the time spent on the phone.

1. Analyze how much time you spend on your phone every day, how many times you open this or that app. Various special apps can help with this. Rate the result.

2. Start by trying to reduce these numbers. The following tricks can help with this:

– turn off WI-FI and mobile Internet when you do not plan to use the phone.

– turn off notifications and pop-up windows of apps so as not to be distracted by them.

– use the apps that “block” highly addictive experiences, such as the Instagram feed.

– set a timer when you start using, for example, TikTok, FB, or whatever app draws you in the most.

– Reduce the number of apps and the time you use them by 50%. Not immediately, but, say, over a week, gradually.

3. At home, leave the phone in one specific place, preferably not easily accessible (in a kitchen cabinet on the top shelf? in the closet?). Stop carrying it with you to the kitchen and the bathroom. Make sure your phone has a “restful night” too – just not next to your bed, but in another room.

4. Remind yourself that you can choose how you spend your time. Is your hand reaching for the phone? Ask yourself these questions: “I want to take the phone now – for what purpose?” or “Am I sure this is what I want?” And try to answer this question to yourself as honestly as possible. The answer to the first question may be: “To distract from anxiety” or “Because I’m bored”, and the answer to the second: “No, I do it on auto-pilot.” And then you can choose to do an exercise to reduce anxiety or select any other activity.

At first, it can be difficult – after all, a habit has formed, an addiction. And when the stimulus is removed, unpleasant sensations are almost guaranteed. But it is worth enduring them – you will see a very specific benefit and even feel liberated. And without shackles, even electronic ones – you can breathe more freely!

If you notice that you feel too anxious, take our “Plaid” course right now. “Plaid” will help you get rid of unnecessary anxiety and master the art of self-control. You can find the course here <link>