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How to break your smartphone addiction

by Forbesarticles
Smartphone addiction

Is your smartphone draining your time?

The research early evidence does suggest that frequent cell phone use has been found to reduce memory shorten attention spans and reduce cognitive ability.

Let’s be factual: app developers and social media experience experts have already admitted they design their apps to be addictive. If you’re feeling strapped for time and emotionally exhausted by the technology, yet catch for your phone whenever you need a distraction—well, you are not alone.

Millions of people have established the same habit. We’ll share how to break your smartphone addiction. Are you ready to break that bad habit? So are we. It doesn’t matter if you are a high school student or a doctor. We are trying to break our bad habits and implementing good ones.

Layers of behavior Change:

There are three layers of behavior change:

  1. Outcomes
  2. Processes
  3. Identity
  1. Moving your outcomes would be something like losing weight or break your smartphone addiction. It operates on the level of goals.
  2. The 2nd layer of changing your process would be something like implementing a new routine at the gym or to change the mobile password with a tough password so that you could feel tough again and again to open the mobile password. This applies to changes in your habits.
  3. Changing your identity is the third and inmost layer. If you believe you’re a right and athletic person or believe you’re well-matched to be a doctor, your results and behavior will follow. This applies to changes in your beliefs. Change your beliefs, moving your identity, and this is the most powerful gadget of change.

To demonstrate this point, take two people who are demanding to quit smoking. When presented with a cigarette, the 1st person says, “No thanks, I’m trying to quit.” But the second says, “No thanks, I’m not a smoker.” It is a minor and subtle transformation, but this power of language is unbelievable.

To achieve an A in English or consistently awaken up at 5 AM now results in cognitive dissonance, where your belief and behavior contradict one another, and people dislike contradicting themselves. This all sounds worthy, but how do I truly get my desired identity to stick? Okay, the more you repeat a behavior, the more you strengthen the identity connected with that behavior. Each experience in life adjusts your self-image. We don’t change in one second, but we change bit by bit, habit by habit, and day by day.

“The most practical way to change who you are is to change what you do.”

Improve 1% each day.

First, the basic principle that small, incremental changes can result in great results. Too often, we convince ourselves that great success requires excellent action. But, the compounding effect doesn’t apply to invest. Small 1% progresses in your life compound to create amazing things in your life.

E.g., if you improve 1% each day for a full year, you’ll end up 37 times better by the end. The more you tell yourself that you’re not moral enough, or worthless, or stupid, the more you’ll interpret life through that lens and instill it further and further.

If you’re facing trouble changing your habits, the issue isn’t you. The issue is your system. Goals are the results you hunger to accomplish. Systems are the processes that lead to those results.

Winners and losers have similar goals. You need to have followed the process. Next, understand that improvement is not an overnight event. You don’t just work out for one month and see a massive body transformation.

Adjusting your lock screen can keep your smartphone use in check.

Practicing mindfulness supports more deliberate and less obsessive use of smartphones. But habits can be tough to break, especially at first. If you find yourself getting for the phone without thinking about it, and attentively creating a lock screen, you can get back on the right path.

 One idea is to adjust your lock screen to a reminder that says, “What do you want to pay attention to today?” The reminder will reassure you to assess your behavior and decide if you want to be on the phone.

Another lock screen note to try is, “Why now? What else?” These pointed questions ask you to replicate why you want your phone and think about whether you are about to make a valuable investment of your time.

Smartphone addiction can negatively impact your life

  1. Increasing loneliness and depression.
  2. Increasing stress
  3. Exacerbating attention deficit disorders
  4. Decreasing your ability to focus and think deeply or creatively
  5. Disturbing your sleep
  6. Running anxiety
  7. Encouraging self-absorption

Tips how to break your smartphone addiction

  1. Don’t carry your phone everywhere
  2. Turn off notifications.
  3. Use “Do Not Disturb” and “Airplane” modes more often
  4. Switch off your phone at certain times of the day
  5. Don’t sleep near the smartphone
  6. Make a lengthy and complicated password on mostly using social media apps
  7. Delete all irrelevant apps
  8. Disconnect the internet at night
  9. Pay attention to your surroundings
  10. Schedule time for attending to important things online
  11. Don’t take it to dinner.
  12. Don’t take it to bed.

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