Do you often text, surf the internet, send email, use apps and play games? Depending on how much time and effort is put into the situation, you may have a problem with excessive cell phone use. Excessive use of cell phones can reduce daily productivity and the quality of personal relationships.
Step
Part 1 of 3: Going on the Phone Diet
Step 1. Monitor your phone usage
According to a study, college students can spend 8-10 hours each day using cell phones. Monitoring your phone usage (such as by adding up how often you check your phone each hour) can increase your awareness of these issues. Once you are aware of the extent of the problem, you can begin to identify targets and possible solutions.
Try downloading an app that can track phone usage like Checky. You can use this information to determine the target number of times you check your phone every hour or every day
Step 2. Make a plan for your phone usage
Limit your phone usage to certain times only. You can set an alarm on your phone to warn you when you reach the maximum time. For example, you can use your phone only at 6-7 pm. You can also set specific times not to use your phone, such as at work or school.
Write down the plans and targets set to make them more concrete. Record which targets have and have not been achieved
Step 3. Reward yourself for reducing the time you spend on your phone
This concept is called positive self-reinforcement and is used in therapy to teach a person positive behavior through a reward system. For example, if you reach your goal of using your phone for one day, you can reward yourself with a favorite food, a new object, or an activity.
Step 4. Start slowly
Instead of doing it suddenly and completely eliminating cell phone use (which can trigger anxiety), progressively reduce the amount of time spent checking your phone. For example, start by limiting the number of times you check your phone to once every 30 minutes. Then, increase it to once every two hours, and so on.
- Count how many times you check your phone every hour.
- Use your cell phone only for emergencies or essential communication purposes.
Step 5. Keep your phone away
Store your phone where you won't see it. Use your phone on silent mode while working, studying, or any other activity, so you don't get distracted.
Step 6. Take a break from using your phone
Eliminate cell phone use completely from your life for short periods of time, such as weekends.
- Go on vacation or camp in a place that is not covered by a mobile operator signal. This will force you not to use your phone.
- You can tell your friends and loved ones that you will be out of contact for a while. This can be done easily on social media.
Step 7. Change your phone settings
There's a setting on your phone that lets you know every time you receive an email or Facebook notification. Make sure to turn it off. That way, besides being able to reduce the time to turn off the phone or set it in vibration mode, these notifications will also not appear.
Use a "pay-as-you-go" plan as a last resort. "Pay-as-you-go" is similar to a portable payphone and calling card combined. To use the phone for a few minutes, you have to pay an amount that corresponds to the amount of time used. The phone will be unusable when you reach its maximum time limit
Step 8. Change your thinking about cell phones
Changing mindsets can help change emotions and behavior. In other words, if you change your thinking about your phone, you will feel better and use it less.
- Remind yourself that whatever you want to check on your phone isn't important and can wait.
- When you feel compelled to use it, pause and think, "Do I really have to call/text that person now or can it be postponed until another time?"
Step 9. Focus on the present
Mindfulness, the art of being aware, can help you become balanced and can reduce the impulse to use your cell phone. Try to be in the present by focusing, including your thoughts and reactions, on what is happening.
Part 2 of 3: Considering Cell Phone Alternatives
Step 1. Understand the triggers that make you use your phone
Triggers are feelings and thoughts about a situation that trigger certain behaviors (in this case using a cell phone). Learning about the urges that make you use your phone can help you develop alternatives.
- Do you use your cell phone because you really want to socialize and connect with other people? If so, you can meet those needs in more durable ways, such as meeting other people in person.
- Are you bored? Boredom can be the main trigger for a person to develop addictive behavior. If you feel bored often, find a hobby or other activity that can grab your attention.
Step 2. Do other activities that make your mood better
Cell phone use has been associated with improved mood, which also corroborates increased cell phone use. Instead of using your phone to make you feel better, do alternative activities like sports or activities that require creativity like writing or drawing.
Step 3. Stay busy
If you have a specific plan for each day and focus on the responsibilities at hand, you will have less time to use your phone. In addition, you will also spend more time focusing on the goals you have and become a productive person.
- If you are not already employed, you can apply for a job or volunteer for a local organization.
- Try finding a new hobby like knitting, sewing, or playing a musical instrument.
- Spend more time doing the work that needs to be done, whether it's homework or hanging out with your parents.
Step 4. Direct your attention to doing something useful
Whenever you feel like using your phone, try doing something else useful. Focus on achieving the goals and objectives you set for the day. Make a to-do list that doesn't involve your phone. Whenever you feel like checking it out, stop and focus on your responsibilities.
Step 5. Complete social tasks in different ways
Much of the desire to use cell phones stems from a natural drive that humans have as social beings. However, socialization can be done in many ways that are more useful and good for the long term.
- Instead of texting, write a letter or invite a friend over for coffee or a meal.
- Instead of showing off your photos on Instagram, invite family members to your home and show them the memories you have in person. This type of relationship can improve the quality of intimacy.
Step 6. Change your habits
Think of every reason why you use your cell phone (gaming, texting, calling). Some of these habits may be important for work and daily life (like work-related emails, etc.). However, there are also habits that can interfere with your life by preventing you from completing responsibilities and carrying out normal interactions. Try turning each of these distracting habits into a more productive, social, and quality experience.
- If one of your problems is playing too many games on your phone, look for alternatives to solve the problem such as playing board games with friends.
- If you spend too much time looking at other people's social media profiles, meet up with a close friend or family member and ask them how they're doing (instead of reading it off the internet).
Part 3 of 3: Seeking Support
Step 1. Tell someone else about your problem
Social support is an important component of mental health. Having a positive social network produces feelings of security and intimacy. These components are important when considering restrictions on the use of mobile phones, as their use may be related to social relationships (such as texting, social applications). Although it may feel positive, the use of cell phones will actually limit and cover us from intimate relationships.
- Tell your family and friends that you think you're using your phone too much and are trying to cut down on it. Explain that their support in this process will be appreciated. In addition, you can also give them specific suggestions and include them in your plans. For example, ask them to text or call you only at certain times.
- Ask for advice. Family members know you deeply and may be able to help you design a specific plan to reduce cell phone use.
Step 2. Ask for understanding from others
Let your family and friends know that you may not be responding to texts or emails and calling them back because you are trying to reduce your cell phone usage. If they knew the situation, they would likely understand and not be disappointed.
Step 3. Plan an in-person meeting
Instead of getting social support from your phone, you should engage yourself in a personal and intimate relationship. This will only really work if it's done in a face-to-face meeting.
Plan activities with family or friends. Spend your limited time on your phone researching and planning this event. That way, your energy will be used in a productive and meaningful way
Step 4. Give your phone to someone else
This can be especially helpful when you really want to use your phone, such as when you come home from school, at dinner, and on weekends.
Step 5. Consider taking medication
Even though cell phone addiction isn't widely considered a disease, you can still seek help. There are treatment and counseling centers that specialize in this type of problem. If your cell phone addiction problem is so severe that it interferes with your daily activities and life, mental health counseling or medication may be helpful.
- Some of the signs that you may need help are when you can't complete your responsibilities (work, school, home), or if your social relationships are severely affected (negatively) by cell phone use.
- Cognitive behavioral therapy (CBT) is a type of treatment used for a variety of addictions and ailments. The goal of this therapy is to change your thinking so that your feelings and behavior change too. CBT can be a solution option if you decide to seek treatment to overcome your addiction to cell phones.
Tips
- Use a regular phone or browse the internet on a computer.
- Focus on your personal responsibilities.
- Disconnect the wireless internet connection (Wi-Fi) on your phone temporarily.
- Take a book with you whenever you go. Set a reminder on your phone to read a book every now and then as an alternative to distract yourself from your phone.
- Try not to think about cell phones. Go outside, leave your phone at home, and turn off your Wi-Fi.
