5 APPLICABLE STEPS THAT WILL HELP YOU END SMARTPHONE OR INTERNET ADDICTION

 

 

Now that we’ve conquered the first step, admitting there’s a problem, it’s time to fight this thing. Follow these steps to enjoy a life that’s complemented, not ruled, by your smartphone.

 1. Turn off your cell phone at least an hour before bed
Give your brain a chance to unwind and commit to turning off your phone an hour before bedtime. That means off, not just on silent. Those vibrations and blinking lights are still harmful, as is knowing that you’re just one reach away from seeing the latest. Remember, nomophobia never sleeps and neither will you. 
No wonder so many of us are always tired, huh?
If you have a legitimate reason for keeping your phone on — your daughter is out with friends or your parents are elderly and you don’t have a landline — turn your phone on “do not disturb” and place your phone on the other side of the room. In this mode, your phone will silence all notifications, but allow you to enable exceptions, such as a phone call from a specific number.
Remember: Seeing how many “likes” your last Instagram post received is not a legitimate reason.
“But I use my phone as my alarm clock,” you say. “I need it nearby!” To that I respond….
2. Stop shacking up with your phone
Get a real alarm clock (yes, you can still find these Stone Age relics). Not only will this allow you to turn off your phone completely overnight (again, unless you need to stay on alert for a family member and don’t have a landline), but instead of waking up with the temptation to see what you missed overnight, you can spend the first moments of the morning stretching, thinking about what’s on schedule for the day or basically doing anything other than checking your phone.
For extra credit, I challenge you not to turn your phone on again until your morning routine is finished: you’ve showered, dressed, eaten breakfast, maybe even read the paper (remember that pastime!) and pushed the kids out the door.
3. Set certain times to check your phone
Do you really need to look at every single email the second it’s received? Save your sanity and simultaneously help your productivity by designating certain times to glance at your smartphone.
For instance, you might want to do a five-minute sweep of your social networks and email right before sitting down at your desk to do work, then hide your phone away for the next hour, when you take a five-minute break.
Structuring your working hours around short breaks helps you settle into your task without distractions for a period of time, while knowing that a “break” is just around the corner.
Additionally, once the work day is over, give yourself a set length of time that you’re allowed to check anything work-related. Maybe after dinner (and well before bedtime!) you allow yourself 10 minutes to review any messages that might have come in or need your attention.
And this is the time to be discerning: If it’s not something that requires your attentionright this second (i.e. a million-dollar deal will fall through if you don’t answer that email), it can wait until morning.

4. Establish phone-free zones
I know I can’t be the only one who’s horrified that smartphones are disrupting people during intimate moments. With that said, designating certain places and times as phone-free zones is a great way to tackle nomophobia.
Mealtimes are a good place to start: Instead of scrolling and chewing, you can practicemindful eating and engaging conversation. It’s also a prime opportunity to set an example for kids; they’ll see you value conversation and good food over responding to your phone’s every ring.
And please, just say no to phones in bed.
5. Engage in real human contact
Finally, instead of “connecting” with friends and family over social media, try spending some real time with them. Instead of “liking” your cousin’s status, call him up to hear the story firsthand (gasp!). Set up a coffee date to catch up with friends instead of that group text. Send a thoughtful card to a faraway friend.
We’re social creatures who thrive on real human interaction. That’s something a smartphone just can’t replicate.