This post is all about how to stop phone addiction.
You’ve probably noticed how your screen time says hours and hours long and you want to know how you can get that down. You’ve realized that all this screen time is taking away your productivity and your time for self-care.
So what do you do? You read posts like this about how to stop your phone addiction. Luckily for you, I used to be just like you and I eventually broke my phone addiction. Keep reading.
I remember when I would be on my phone during school, during lunches, on drives home (when I wasn’t driving yet), when I got home, literally everywhere.
I would be scrolling through social media to see what my friends were doing or looking for self-help advice. My phone never left my hands.
I have since broken this chain and I have my phone sound off 80% of the time (it bugs my boyfriend sometimes when I take forever to respond).
The main reason I keep my phone on me all the time is for emergency purposes such as a fire or a house break-in.
Other than that, my phone could disappear forever and I’d know that I’d still be okay. But it is nice to have a form of communication with you at all times… isn’t it?
This post is all about how to stop phone addiction.
Disclaimer
I am not an expert in phone addiction although I used to be addicted to my phone as well. So, everything in this post is my personal opinion. I have no intention of offending anyone so please read at your own risk. The information on this post should be used for informational purposes only and should not be taken too seriously. I will not be held responsible or liable for any consequences that arise should you decide to take my advice. There is no affiliation with any of the organizations mentioned below.
–
Let’s begin.
–
How To Stop Phone Addiction
1. Turn Off Lock Screen Notifications
I started turning off lock screen notifications not to prevent me from picking up my phone but to prevent people from reading my messages when I would get them. Don’t you get nervous that someone is going to text you something personal and are afraid someone else is gonna be around to look at it? Yeah.
So I turned off my lock screen notifications to prevent that. What I didn’t know at the time was that my screen time would go down significantly. I wouldn’t constantly be staring at my lock screen waiting for a response. I would have to wait for the sound notification which is pretty much the same as staring at your phone lock screen but it isn’t when you try it.
There are plenty of times when I won’t hear the sound either. So when you don’t hear the sound AND you don’t see any notifications on your lock screen, your screen time will automatically drop significantly. You won’t have that incentive to pick up the phone and react.
Another benefit of turning off your lock screen notifications is that you won’t get distracted from whatever task you’re doing. I follow the out of sight, out of mind, saying and it works for me when it comes to having a “notifications free” phone.
If what you’re waiting for is -that- important, then you can take the time to put in your password and unlock your phone. Other than that, you don’t need to be reacting to your notifications 24/7.
Just do your own thing and live your own life without it being interrupted or controlled by others.
2. Don’t Carry Your Phone While You’re Home
I know for certain that we all bring out phones with us everywhere we go, including the house. We take it to the kitchen, the bedroom, the bathroom. But why? What is so important in that phone for you to not live comfortably in your own space without connections to the outside world.
You probably have a TV to watch or a kitchen to fill your tummy up with yummy food. You don’t need your phone to do any of those things. If anything, your phone is taking your precious time.
For example, you might be having family quality time. As soon as you get an email or text notification, you’ll interrupt your family time, remove yourself from your family, and give your attention to someone that isn’t already with you. Can it not wait until after you have spent time with your loved ones at home?
You might also want to practice “me” time. There is no “me” time if you keep using your phone to interact with other people. When you’re always reacting to your phone, it shows that you value other people more than yourself. Why should you stop what you’re doing and what you want to do because of someone else’s action?
Unless they need serious life-threatening help or it puts your job on the line, you don’t need your phone when you’re home. Just leave it in one designated area.
3. Moderate Your Social Media Usage
To moderate your social media usage, I suggest you delete all social media apps on your phone and only access them through a computer. I am certain that a majority of our phone usage is for social media alone.
This laptop tip may be a little weird at first because it’s so much easier to scroll through social media on a phone. With a phone, you can lay in bed and have it in your hands to mindlessly scroll.
With a laptop, you’ll have to turn it on, get it loading, search up the social media app, log in, and it’s just so many steps. But that’s what makes this tip work for trying to stop phone addiction. You won’t want to go on social media at all because of how much work it is. You already have it deleted on your phone so you can’t go on social media on your phone either.
Obviously, this tip only works if you have serious self-restraint and are aware of your phone usage. Don’t be tempted to redownload those apps or else your phone usage will never get better.
You might also like Why You Need To Delete Social Media Right Now.
4. Do Activities Outside of the House
If you want to stop phone addiction, leaving the house is a good first step.
Whenever most of us are home, we like to relax, sit on the couch or lay in bed, and then we get on our phones to go through social media apps like Instagram or YouTube. But if you leave the house, you won’t have that relaxing feeling and you’ll do something new and adventurous.
You could try a new restaurant. You can walk around shopping outlets and go to new stores. There are plentiful activities for you to do.
There will be moments where you have a break period whether it’s waiting in lines or not knowing what else to do, but try to refrain from using your phone. Instead, talk to the people you’re in line with. If you’re trying to think of something else to do, then yes you can use your phone for research, but that’s it!
To make your time out of the house even more enjoyable, you should consider bringing some family members or friends along so that you have someone to talk to everywhere you are. Having people you know would also prevent you from using your phone to pass the time.
5. Pursue Old + New Hobbies
In my opinion, the people that heavily use social media are the ones that don’t have hobbies of their own. They’re more interested in what other people like and what other people do instead of making a life for themselves and doing their own hobbies.
So, if you want to get rid of your phone addiction, you should think about hobbies you used to pursue before social media became popular or you can try a new hobby that you think about trying but still haven’t yet.
I want to be clear that hobbies can include social media. It just depends on how you use social media.
The addiction we have is mindless scrolling and not doing anything for ourselves. Some may say “I’m finding inspiration for what I want in life” but finding inspiration is different than acting on it. You can find inspiration all you want but if you don’t apply yourself to do what you want, you’re just scrolling on your phone.
Be a creator, not a consumer.
If you want social media to be your hobby, you need to create content instead of consuming content. Sure, get ideas from others but don’t only get ideas.
I’m writing this blog post on my phone but I’m creating, not consuming others’ creations. Do you see the difference?
Do these inspirational ideas and start creating.
6. Avoid Texting Your Friends About Everything
I know you know what I’m talking about. You saw this cute top. Gotta show it. You bought 10 clothing items for less than $100. Gotta show it.
When you’re spending your time showing and texting your friends about what’s going on in your life about everything, it removes you from the moment. When you look back on this memory, you might not be thinking about how you found these pieces or how much money you saved. You’ll only be thinking about your friends’ reactions to what happened to you.
So are you doing all these things for your friends? Or for yourself.
If you really want to tell them about it, you can wait until you’re away from the area and out of the moment. Maybe when you get home and settle down.
Just don’t be on your phone while you’re out and about interacting with the real world.
7. Have No Phone
*gasps* Have no phone? Yes! I said it.
There was a time when people didn’t have phones to communicate 24/7. And they survived!
Sure, having a phone makes everything so convenient within our reach but the purpose of a phone is to communicate with others. If you need to make a call, you can go to a local shop or store that has a phone and use theirs.
Of course, you’ll need to have phone numbers memorized or written down which isn’t a bad idea either. (You should already have important phone numbers memorized such as your emergency contacts in the event that you don’t have your personal phone anyway.)
Without a phone, you won’t have to worry about losing it, someone stealing it, or anything.
If you use your phone for school or work purposes, why not invest in a laptop? Phones can be limiting and laptops have larger screens and can be just as portable as a phone. You’ll probably be more productive with a laptop anyway because of the lack of entertainment apps.
Just think about what it would be like if you didn’t have a phone at all. Your phone addiction would be guaranteed to be gone.
Ending Note
Phones are so widely used nowadays that it’s difficult to not get addicted to your phone. It’s going to be challenging for you to make the transition but trust me, you’re going to be so happy that you let go of it.
I hope you like this post and comment on how you plan on breaking your phone addiction. Have a great day!
This post was all about how to stop phone addiction.
According to Chren says
While I need to have a phone, I’m trying to limit usage, especially when reading or watching TV.
Lily-Anne says
Me too, I thought about reading e-books but my schooling online is already causing me eye strain.
Lauren says
These are some good suggestions to help you take time away from your phone. I make sure I take time away from my phone and be present with family, partner and friends. Thank you for sharing your tips!
Lauren – bournemouthgirl
Lily-Anne says
I’m glad you think so! Thank you for reading. ❤️
Jenny in Neverland says
I literally couldn’t not not have a phone as I rely on it heavily for work but I do want to cut down my usage when I’m not working and find some more activities to do away from a screen x
Lily-Anne says
Good idea! I’ve started taking more time to make my food. Presentation, flavor, the cheesy love, etc. 😂