Where does phone addiction come from and how to overcome it

The technologies that were supposed to help, in fact, prevent us from living fully. And most of all the problems are from the phone, because we do not part with it for a minute. According to scientists, we now spend an average of three hours a day on the phone. And before smartphones appeared, it took us only 18 minutes.

“Scientists conducted a survey asking people to choose whether they would prefer a broken phone or a fracture,” says Adam Alter. - It turned out that 46% of the participants opted for a fracture. The remaining 55% preferred their health, but it was clear that the choice was not easy for them."

How does phone addiction arise?

Addiction is not about pleasure, otherwise we would literally be addicted to chocolate. Addiction occurs when we try to relieve psychological stress, to cope with a problem.

Addiction often develops when there are problems in life. For example, when we suffer from loneliness or cannot change our lives for the better.

“It doesn't matter what exactly you do to calm down: play a computer game or take drugs. Physiologically, behavioral and drug addiction are very similar,”says Alter.

We live in an era of stress, and our phone calms us down. Some researchers even refer to the smartphone as an adult pacifier. He comforts us when we are irritated, upset, or bored. But this is an unhealthy approach, because over time it only aggravates the problem.

How to deal with addiction

1. Don't keep your phone close at hand

Try to change your surroundings: take away what tempts you. Set the phone aside so that it is difficult to reach. It is best to leave it on the other side of the room. This is much more effective than keeping your phone close to you and testing your willpower.

When you still need to have your phone with you, turn off all unnecessary notifications. And those applications in which you usually sit for a long time, collect in one folder and hide away.

2. Help yourself to stop

Has it ever happened to you that you picked up the phone for a minute, and then it turned out that an hour had passed unnoticed? While we are checking for updates on social networks, new letters come. All this is repeated in a circle. Scientists call this state a play loop. It usually occurs when we play slot machines.

We are being pulled into a state of artificial serenity. To stay in it, we repeat the same actions over and over again. We cannot stop until something distracts us and pulls us out of this state.

Adam Alter

Plan ahead for such a distraction. It should remind you to stop and bring you out of your calm state. For example, a countdown timer is fine. Before going to any application or social network, set a timer. When the alarm sounds, put your phone aside.

3. Do not try to get rid of a bad habit, but replace it

When you sit on the couch, make sure the phone is far away from you and a book is at hand. As soon as you feel the urge to sit on your phone, grab a book and start reading. This will gradually replace the bad habit you want to give up with the good one.

It's okay if you are not at home and have no book with you. Come up with another habit. For example, after flipping through the Instagram feed, delete the app from your phone. Then the next time you want to go into it, you will have to install it again.

Leave your favorite reading app on the home screen. Thinking about picking up your phone is more likely to be a waste of your time.

Finally

Addictions usually develop when there is a problem in life. So the constant need to check the phone can be the first alarm bell that will tell you that it's time to change something.

You are much less likely to become addicted to something if you live a fulfilling life and maintain good relationships with loved ones.

Adam Alter

If you want to get rid of the habit of sitting on the phone, spend more time with loved ones.

If you are reading this on your smartphone, write to someone important to you. Just let me know what you think of him. Make an appointment. Then put the phone away.