Do you find it difficult to concentrate on a simple thing or find it almost impossible to sit quietly on a train, in a bar or even while watching TV without checking your phone?
Do you spend hours in a day on gaming? Do you suffer from Fear of Missing Out (FOMO) if you don’t check social media every few minutes?
These are all signs of a highly digital or a tech addiction, a fast and rapidly growing problem that has been linked to an unprecedented level of stress and isolation as well as sleep issues
Below are a few steps to tackle your growing obsession with mobile screens and digital devices
Remove all doubts
Take a minute to analyze and think about all the benefits that you can achieve by overcoming your phone addiction such as more time, quality moments with family and time for self-realization.
Once you get to know that these digital devices are doing nothing good for you, just making you addicted to them, you will then realize you have everything to gain and nothing to lose by quitting them
Forget Fear of Missing out (FOMO)
Fear of Missing out (FOMO) is the problem that you face when you are not present at any social event such as gathering or party and come to know about it later through social media.
You might think that your life is miserable and boring without being part of such networking events.
But in reality, it is the other way around.
The addiction to all these things reduces your ability to derive pleasure or excitement from anything.
Once you regain control of these digital devices back to yourself and you are not turning to these devices for emotional support.
So now the exposure to digital junk would not be a problem.
Your interest will automatically reduce in these devices and they can only hook you If you use them
Don’t Lie about Screen use
Be true to yourself about how much time you are spending on your device screens
Nearly no one accepts the fact that they are spending too much phone on a daily basis.
We all under-estimate our phone usage.
Especially in case of phone addicts, the under-estimation can be as much as half of the time of the total time usage
Pause and Pay attention
Whenever you go to look at your phone, pay close attention to what feelings you are going through and ask yourself “Do I need to check my phone now?” Is it that important?
What am I expecting to gain? Will it give me satisfaction?”
These questions allow you to pause and think that is it worth to do this mindless systematic scrolling of digital addiction.
Consider each app or group of which you are a member individually and decide how it makes you feel; Good or bad, stimulated or numb, satisfied or frustrated, distracted or focused.
Analyze this information and decide which app is useful or junk based on your feelings. This will help you to decide which app to keep and which app to get rid of.
Dump Push Notifications
All the apps send you some sort of ‘push’ notifications, irrespective of whether you are using the app or not. These push notifications are dangerous If not stopped.
These ‘push’ notifications are a valuable tool used by developers to keep you engage with the app in some or the other manner.
These notifications not only distract you but also tempt you to see who has sent the notification and what is there in the notification. As we accept something new everything our phone blinks.
In your phone just go to settings and disable these push notifications.
This will help you to get away with one of the most disturbing aspects of digital devices
Enjoy your happy hour
“Happy Hour” is the hour or 60 minutes before you go to sleep, which should be spent doing things other than looking at screens.
It will make you happy because it will help you to get a good night’s sleep
The blue light emitted by screens stimulates your brain and fools it into thinking it’s daytime, which potentially suppresses the sleep hormone melatonin.
If you spend time before going to bed by staring at your phone, your brain won’t be easily ready for sleep.
Making an hour before sleep as a happy hour will make a huge difference to your mental as well as physical well being
Use a watch
How many times do you check your phone just to know what’s the time? Use some old-fashioned technique and instead of the phone get a watch.
It is one of the best methods to avoid unnecessarily looking at your phone