9 Steps to Break your Phone Addiction

If you don’t know whether you’re addicted to your phone or not, here are 6 signs to look out for.

6 signs of phone addiction

Alright, here are 9 steps to break your phone addiction for good.

Step 1: Acknowledge that you have absolute control over your phone.

Phone is nothing but a device made for our convenience.

We made the phones. Not the other way around.

So keep that in mind.

Step 2: Use the power of intention whenever you pick up your phone.

Before you automatically pick up your device to see what shiny new notifications are there, I want you to  ask yourself,

Am I reaching out unconsciously or with a specific task in mind?

Step 3: Review and delete apps.

C’mon, be honest… do you really need 99 apps on your phone?

I doubt it!

Take sometime to do some review. Go through each one and ask,

How much time do I spend using this one?

Is this truly adding value to my life?

If you’re not sure, start by deleting it right now.

The less apps you have, lesser your phone usage will be.

Step 4: Turn off notifications.

You don’t need to know everything about everyone.

So turn off all app alerts that don’t truly need your attention.

In iPhone this is how you do:

  1. Settings->Notifications

2.Select the app

3.Turn off notifications and badges

This one little trick will significantly reduce your phone usage.

And am pretty sure Android phones also have these kind of features.

So if you’re using Android check that out right now before you go ahead.

Step 5: Exit the groups or at least mute it.

One of the most common reasons we check our phone is notifications from some group in either Facebook or Wechat which we joined years ago.

So exit the group where you’re getting no value and where you’re not required.

Here’s how to do👇

1.Open we chat and select the group

2. Click three dots on the top

3. Scroll down and click Delete and leave

If you must be in the group at least mute it. You can check your group once a day.

 

Step 6: Make a list of no-phone-things which you love to do.

Make a list of activities you truly love and enjoy and substitute them for phone time.

Reading a book. Journaling. Walking the neighborhood. Deep Thinking. These are some of mine.

Step 7: Kick FOMO out and Install JOMO.

Fear Of Missing Out – FOMO

The fear that there’s stuff out there that you’re missing out on and leads you to check just one more time to see what’s new.

Fear of missing out gives you the sense of security but creating greater insecurity in long run

The only thing you get from chasing an end to FOMO is a sense of instant gratification for being “know it all” or “never left out.”

That chase, however, has no end.

It’s exhausting.

Try the alternative – JOMO ( Joy Of Missing Out).

JOMO kicks in when you're clear about what you want

Step 8: Set a wind down alarm.

At 10 pm, my phone tells me it’s time to “wind down.”

Here’s my wind down routine:

Listening to soothing music. Stretching or yoga. Meditation. Reading.

What’s your routine looks like?

Don’t have one? Create it and practice it daily.

Step 9: Take mini-phone vacations.

Turn your phone off and put it in a drawer for an evening, or a day. Tell people you’re taking a phone break and they’ll know not to disturb you.

After a while, you’ll start to notice a return to the natural human state of contentment.

“The more you practice the longer you can go without it.”

Key Takeaway:

These are the 9 steps to break your phone addiction for good.

1: Acknowledge that you have absolute control over your phone.

2: Use the power of intention whenever you pick up your phone.

3: Review and delete apps.

4: Turn off notifications.

5: Exit the groups or at least mute it.

6: Make a list of no-phone-things which you love to do.

7: Kick FOMO out and Install JOMO.

8: Set a wind down alarm.

9: Take mini-phone vacations.

When you escape from your phone, Life can be either a challenge or a daring adventure that you embrace fully with presence and an open heart.

You can tell which side I’m on.

Where do you stand? Let me know in the comments below.

And let’s help others by sharing this post, shall we?

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Posted by

Personal development geek,Investor,Medical student and a Blogger :)

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