How to quit your smartphone addiction, directed by science – DW – 07/17/2025

We spend 4 hours and 37 minutes on our phone every day, on an average, on average 58 times, check them on average. We like to tell ourselves that it is socialization, for work, or to read news. But most of us are accustomed, and we know it.

You can test whether you are on Smartphone addiction scale here,

How popular is the addiction of smartphone? After the study, the study confirms that people are accustomed to smartphones – in every country tested, and at all age.

For example, in the US, about 57% of the people asked in a recent survey Admitted to his phone to be accustomed.

“There is evidence that the use of problematic smartphones negatively affects the lives of many people.

People are bound by their smartphone behavior – as often with a addiction.

But the difficult part is that people wishing to defeat the addiction of the smartphone can find it as difficult as quitting smoking – this is a difficult psychological battle. Social apps, boredom, or simple daily habits can reach your phone, which often without realizing it.

But long -term health benefits of reducing your smartphone habits are huge.

The study suggests that smartphone addiction is associated with a series of health issues, including sleep disturbances, eye stress, physical inactivity and neck and back pain. Mental, it contributes to depression, anxiety, loneliness, and affects attention and memory, uniquely in adolescents.

The addiction of the smartphone can be due to those very mental challenges. Therefore, you can help those conflicts by defeating the addiction of the smartphone.

I am addicted to my phone?

Enable JavaScript to watch this video, and consider upgrading to a web browser HTML5 supports video

Smartphone addiction: Causes and results of mental health challenges

Smartphone addiction bears all hallmark symptoms of a practical addiction – which are symptoms of pity, dependence, withdrawal. It is similar to gambling or video game addiction that no drug addiction is ‘substance’, search as a medicine like cocaine.

Yes, apps and websites are designed to lock our attention, which is using gamification as a tool to be addicted to us.

Many people report using a smartphone to avoid stressful conditions at home. It is a escapist device that can take the mind away from feelings of disappointing thoughts and concerns.

But it is difficult to know whether the addiction of the smartphone is a snack of mental health challenges, or the result of the subject.

This is the reason why an important part of beating the smartphone addiction is understanding why you became addicted to the first place.

Try many ways to quit smartphone addiction together

There is no quick improvement to defeat the addiction of the smartphone. Different people require different methods, often more than one. And it takes real dedication.

But scientists have verified many methods to help defeat the addiction of the smartphone. Most of these other behavior are similar to tools used to defeat addictions, and often rely on practical re -training.

Here are some ways that scientists advise:

  • Leave your smartphone outside your thunder at night, or at least out of reach in the corner of the room.
  • Keep your phone in another room when you study or work so that you have to pick it up to check
  • Reduce information. Try to use your phone Do not disturb the function, or stop all sounds and vibrations for the upcoming messages and information
  • Simple measures like setting the screen in black-end white, removing social media apps from your home screen and making long-term passcods can work by increasing the obstruction to use your phone
  • Use apps to help in self-control. Apps such as space, forest, flipd and scaretime can limit the use of daily smartphones, lock distinguishing apps, help you manage your habits.

Smartphone for children: Danger or learning process?

Enable JavaScript to watch this video, and consider upgrading to a web browser HTML5 supports video

Smartphone addiction to Qerciting

Scientist consensus is that the more methods you use at the same time, the better your possibility is to beat the addiction of your smartphone in a long period.

A clinical test Tested a ten-step behavior program called nude-based intervention. It used many approaches like the people listed above.

The lead author of the study, Jai Olson, said, “For the purpose of adding friction to use the phone and reducing the number of reminders to use the phone.”

It proved effective in short term, use a problematic smartphone at a normal level for at least 6 weeks.

Olson told DW, “However, we have low data on which intervention works for a long time.”

Other clinical trials have shown how physical intervention also helps: for example, changing the use of smartphones with effective reducing smartphone addiction in university students. This can thus help reduce loneliness, anxiety and stress levels that are often accompanied by smartphone addiction.

Hussain said that just getting out in nature can benefit more your mental health. Hussain said, “If we do not get out of nature, then our phones and expansion capture social media, notifications, news reels, scrolling our lives. This may cause anxiety and depression and other mental health issues,” Hussain said.

Know why you are addicted to your smartphone

Smartphone addiction has become an important health issue among students with mental health challenges. Addiction can feed and increase those challenges.

Studies show how people are an addiction for smartphones, which often get bored quickly, are more socially isolated, and express the tendency to feel lost without their smartphone.

If you feel that the use of your smartphone is affecting your mental health, your relationships and your everyday life, then professional can be time to seek help.

“Many treatments have been shown effectively, such as mindfulness therapy and cognitive behavior therapy,” said Olson.

Talk therapy, such as cognitive behavior therapy (CBT), can provide step-by-step methods to prevent binding behavior and change your perceptions about your phone. Thesis therapy can help identify why you are addicted and help you deal with issues on the route.

Edited by: Zulfiker Ebony

Source link

Leave a Reply

Your email address will not be published. Required fields are marked *