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Self Treatment for Cell Phone Addiction – A Behavioural Disorder

Smartphone addiction, sometimes colloquially known as “nomophobia”, proposed name for the phobia of being out of cellular phone contact.

The term nomophobia, an abbreviation for “no-mobile-phone phobia”. It is often fueled by an Internet overuse problem or Internet addiction disorder.

Do you find yourself constantly surfing the Internet, texting, socializing with friends, family or strangers, and playing games? An addiction is when the thing you are addicted to control your life and interferes with your daily activities, personal relationships, professional life and productivity in daily life.

Self Treatment for Cell Phone Addiction - A Behavioural Disorder
Self Treatment for Cell Phone Addiction – A Behavioural Disorder

Sign and Symptoms of Cell Phone Addiction:

Smartphone addiction includes Internet browsing, socializing with known and unknown peoples, shopping addiction, playing games and excessive use of applications.

  • If you checking your phone in the morning, before even getting out of bed, you may be addicted.
  • If you find you’re texts messaging while driving or while on signal.
  • Checking your phone instead of working on an important assignment, or checking Facebook during a romantic dinner.
  • When your phone is interfering with your life – you are addicted.
  • It is a compulsive behavior that works similarly to substance addiction in the brain. Overuse of your cell phone can lead to reduced quality of personal relationships and lack of productivity in daily life.

The first 30 minutes of your morning: Self Treatment for Cell Phone Addiction

Your first 30 minutes in morning is very important. If you find yourself waking up in the morning reaching to your cell phone, this is a very serious problem. The first 30 minutes upon awakening should be dedicated to creating a good start to your day.

Self Treatment for Cell Phone Addiction

Here below few effective self treatment for cell phone addiction, These simple steps will help you stop checking your phone so much.

Track your daily cell phone use

Tracking your cell phone use such as note down how many times daily or per hour you check your phone, and how many hours a day or in a week you spend in using your phone, this can increase your awareness about your problem. Review your phone usage time and hours you’re spending on each activity. More you keep track of the time you spend messaging or talking on your cellphone, the better you’ll be able to control it.

Try downloading an application that tracks your cell phone use daily, like Onward, Flipd, AppDetox, Checky. Use this information and set up your goal.

Eliminate time slowly, start with reducing check count

Now you have phone usage records with time spent on each activity. Now it is time to start cut down the time spend. Instead of going cold turkey and completely eliminating your cell phone, start with reducing the amount of time you spend checking your phone instead of time spent. For example, if amount you check your is once in 1 hour, make it 2 hours and then 3, as so on. Use app Checky or other to keep record of how many times you check your phone per hour.

Next, start reducing the time spent on least important activity just 10% the first week. And follow same process second week and so on.

Disconnect unnecessary connections

So many people spend so much time on their cellphones with unknown connections with their ability to be reached and respond instantly. Quality social, work and romantic relationships are not built on 180 character sarcastic notes constantly exchanged with one another.

Turn off as many push notifications as possible

You don’t have to be interrupted by every “hi”, “ok” message posted in your Chatbox (or group chat) or “like” that your latest Instagram picture receives. There are notification settings on your phone that may alert you every time you get WhatsApp notification, email, Facebook notification or other app notifications. Turn off these all notification. App notifications attract you toward your phone. This is very helpful as notification remember you about your phone. This way you are not being notified every time something occurs.

Apps are designed to addict you

Do you refreshing your social media feeds, even when you just checked them minutes ago? The truth is, nearly every app on your phone has been expertly engineered to produce those very responses by designers skilled in manipulating brain chemistry to elicit addictive behaviors.

Self Treatment for Cell Phone Addiction - A Behavioural Disorder
Apps are designed to addict you

Mobile applications are selling the most valuable thing we have, that is called our attention. All apps are free because we are not actually the costumers. Costumers are the advertisers, so our attention is very important in application. Try to minimize their use of unnecessary application, or delete the most distracting apps from your smartphone, and not sleeping with it next to your bed.

Read: Alcohol Rehab Center in Florida, Best Rehabilitation Centres in Florida

Technology works for us

Don’t let technology to control your brain or play with your life. If technology is taking control of your life, it creates anxiety, stress, and arguments with other people in your life. Set specific times of the day you will use your cell phone, for instance, rather than checking it every moment you get. This will really help you to get rid of your cell phone.

Other self treatment for cell phone addiction – add some limitations, boundaries, and structure may help