Addicted To Your Phone? Follow These Tips To Overcome Phone Addiction

Phone addiction is a behavioural dependency on smartphone usage that interferes with daily life, productivity, and mental well-being. It occurs due to the excessive stimulation provided by social media, notifications, instant gratification from texts, and the dopamine rush triggered by likes, shares, and messages. The fear of missing out, boredom, anxiety, or the habit of constantly checking the phone can also contribute to this addiction. While phone addiction can negatively impact sleep, relationships, and focus, it is possible to overcome it through conscious efforts such as setting boundaries, using apps to monitor screen time, engaging in offline activities, and practicing mindfulness. In this article, we share a list of tips you can follow to overcome phone addiction.

10 Tips to overcome phone addiction

1. Set screen time limits

Use built-in phone features or apps like Digital Wellbeing (Android) or Screen Time (iOS) to track and restrict your usage. Setting daily limits on social media or gaming apps prevents excessive screen time and helps develop healthier habits.

2. Turn off non-essential notifications

Constant notifications create a sense of urgency, making you check your phone frequently. Disable non-essential alerts from social media, emails, and shopping apps to reduce distractions and minimise compulsive checking.

3. Establish phone-free zones

Designate areas where phone use is restricted, such as the dining table, bedroom, or workplace. Keeping your phone away from these spaces encourages more meaningful interactions, better sleep, and increased productivity.

4. Replace phone time with offline activities

Engage in hobbies like reading, exercising, cooking, or painting to reduce reliance on your phone. Developing new interests can provide the same mental stimulation and satisfaction without digital distractions.

5. Use the 20-second rule

Make phone access inconvenient by placing it at least 20 seconds away from reach, such as in another room or in a drawer. This extra effort discourages unnecessary usage and helps break impulsive checking habits.

6. Set specific usage goals

Define when and why you use your phone. For example, schedule social media checks only twice a day or limit phone use to 30 minutes before bedtime. Having a clear purpose prevents mindless scrolling.

7. Practice digital detox days

Set aside one day per week to go completely phone-free or drastically limit usage. This helps reset your habits, improve mindfulness, and allow more time for face-to-face interactions.

8. Use the greyscale mode

Switching your phone's display to greyscale reduces its visual appeal and makes apps less engaging. Without vibrant colours, scrolling through social media or watching videos becomes less stimulating, reducing usage time.

9. Keep your hands busy

Many people check their phones out of habit rather than necessity. Keep your hands occupied with activities like knitting, doodling, or stress balls to reduce the urge to reach for your phone.

10. Prioritise real-life interactions

Make a conscious effort to spend quality time with family and friends without digital distractions. Engaging in deep conversations and face-to-face interactions helps rebuild real-world connections and reduces dependency on virtual validation.

By implementing these strategies, phone addiction can be effectively managed, leading to a more balanced and mindful lifestyle.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.