One researcher found that the mere presence of a phone in a work place tends to make people more anxious and perform poorly on given tasks. Using a smartphone for work often means work bleeds into your home and personal life. You feel the pressure to always be on, never out of touch from work.
This need to continually check and respond to email can contribute to higher stress levels and even burnout.
Dating cold turkey
Exacerbating attention deficit disorders. The constant stream of messages and information from a smartphone can overwhelm the brain and make it impossible to focus attention on any one thing for more than a few minutes without feeling compelled to move on to something else. Diminishing your ability to concentrate and think deeply or creatively. The persistent buzz, ping or beep of your smartphone can distract you from important tasks, slow your work, and interrupt those quiet moments that are so crucial to creativity and problem solving.
Excessive smartphone use can disrupt your sleep, which can have a serious impact on your overall mental health. It can impact your memory, affect your ability to think clearly, and reduce your cognitive and learning skills. A UK study found that people who spend a lot of time on social media are more likely to display negative personality traits such as narcissism. Snapping endless selfies, posting all your thoughts or details about your life can create an unhealthy self-centeredness, distancing you from real-life relationships and making it harder to cope with stress.
Spending a lot of time connected to your phone only becomes a problem when it absorbs so much of your time it causes you to neglect your face-to-face relationships, your work, school, hobbies, or other important things in your life. Trouble completing tasks at work or home. Isolation from family and friends. Is your social life suffering because of all the time you spend on your phone or other device? Have friends and family expressed concern about the amount of time you spend on your phone?
Concealing your smartphone use. Do you sneak off to a quiet place to use your phone? Do you hide your smartphone use or lie to your boss and family about the amount of time you spend online? Do you get irritated or cranky if your online time is interrupted? Having a fear of missing out. Do you get up at night to check your phone?
Feeling of dread, anxiety, or panic if you leave your smartphone at home, the battery runs down or the operating system crashes. Or do you feel phantom vibrations—you think your phone has vibrated but when you check, there are no new messages or updates? A common warning sign of smartphone or Internet addiction is experiencing withdrawal symptoms when you try to cut back on your smartphone use. There are a number of steps you can take to get your smartphone and Internet use under control.
While you can initiate many of these measures yourself, an addiction is hard to beat on your own, especially when temptation is always within easy reach.
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It can be all too easy to slip back into old patterns of usage. To help you identify your problem areas, keep a log of when and how much you use your smartphone for non-work or non-essential activities. There are specific apps that can help with this, enabling you to track the time you spend on your phone. Are there times of day that you use your phone more?
Are there other things you could be doing instead? The more you understand your smartphone use, the easier it will be to curb your habits and regain control of your time. Recognize the triggers that make you reach for your phone. If you are struggling with depression, stress, or anxiety, for example, your excessive smartphone use might be a way to self-soothe rocky moods.
Instead, find healthier and more effective ways of managing your moods, such as practicing relaxation techniques. Understand the difference between interacting in-person and online. Human beings are social creatures.
Tips for Breaking Free of Compulsive Smartphone and Internet Use
Socially interacting with another person face-to-face—making eye contact, responding to body language—can make you feel calm, safe, and understood, and quickly put the brakes on stress. Build your coping skills. Perhaps tweeting, texting or blogging is your way of coping with stress or anger.
Or maybe you have trouble relating to others and find it easier to communicate with people online. Building skills in these areas will help you weather the stresses and strains of daily life without relying on your smartphone. Recognize any underlying problems that may support your compulsive behavior. Have you had problems with alcohol or drugs in the past?
Does anything about your smartphone use remind you of how you used to drink or use drugs to numb or distract yourself? Strengthen your support network. Set aside dedicated time each week for friends and family. If you are shy, there are ways to overcome social awkwardness and make lasting friends without relying on social media or the Internet.
To find people with similar interests, try reaching out to colleagues at work, joining a sports team or book club, enrolling in an education class, or volunteering for a good cause. Think of it more like going on a diet. Just as you still need to eat, you probably still need to use your phone for work, school, or to stay in touch with friends. Your goal should be to cut back to more healthy levels of use.
If you need more help to curb your smartphone or Internet use, there are now specialist treatment centers that offer digital detox programs to help you disconnect from digital media. However, if you do not accept cookies, you may not be able to use some portions of our Service. Our Software collects Software product keys when users activate the software, including the number of times the product key has been used. Due to the nature of how our Software and our Service interact, we may also collect Service Usage Data when our Software displays the block page.
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