5 Smart Ways to Stop Smartphone Addiction

5 Smart Ways to Stop Smartphone Addiction
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Why try to stop smartphone addiction? It’s not abnormal to be glued to your phone these days.

A 2022 survey shows that around the world, people currently have more smartphones than toilets!

But what happens when your dependence on your device goes too far? 

In this article, we’ll discuss smartphone addiction, the warning signs, and effective tips on what you can do to address it.

What is Smartphone Addiction?

Smartphone addiction, also known as “phone addiction” or “cellphone addiction” or smartphone addiction, also known as nomophobia (fear of being without a mobile phone), is a growing concern globally. 

It is a type of behavioural addiction that is characterized by excessive, uncontrolled use of your device. It can be seen as a form of internet addiction because it involves constantly being online and connected to the internet.

In a recent survey, 68% of respondents reported feeling anxious without their phones, and over half of them admitted to checking their phones every hour. 

20% of respondents in a smartphone usage survey even mentioned they would rather go without shoes for a week than be without their phones.

This constant need to be connected can have negative consequences on our physical and mental health, as well as our relationships and overall quality of life.


How to Recognize Smartphone Addiction

If you’re wondering if you have a problem with smartphone addiction, you probably do.

But you should know, you’re not alone. 

Many people are unaware of their dependence on their devices – in a 2022 survey, only 50% of them admitted to being addicted to their smartphones. 

Signs of Smartphone Addiction

Here are some warning signs that may indicate that you’re addicted to your phone:

  1. You can only go up to an hour without checking your phone.
  2.  You feel anxious or restless when you’re without your phone.
  3.  You use your phone as a crutch in social situations.
  4. You prioritize checking your phone over spending time with friends and family.
  5.  You find yourself mindlessly scrolling through social media or playing games on your phone for hours on end.
  6. You neglect your personal hygiene or daily responsibilities because of your phone use
  7. You experience physical symptoms such as eye strain, neck and back pain, or headaches due to excessive phone use.

Smart Ways to Stop Smartphone Addiction

If you recognize any of these warning signs in yourself, it’s time to take action. It’s never too late to do so.

Here are some tips to manage and even stop your smartphone addiction:

Set aside specific times to check your phone, and stick to them. 

For example, you can choose to only check your phone at designated times throughout the day, such as after meals or during your lunch break at work

Limit your phone use in social situations. 

Instead of pulling out your phone every time, there’s a lull in the conversation, try to engage with the people around you. This will help you form deeper connections and reduce your reliance on your phone when you’re in public, or generally around people.

Try to find other hobbies and activities that can replace time spent on your phone. 

This could be anything from reading a book to going for a walk, to trying a new hobby. The key is to find something that you enjoy and that can healthily occupy your mind and time.

Use apps or phone settings to track and limit your phone use. 

Many smartphones have built-in tools to help you monitor and manage your phone usage. For example, you can set daily limits on the amount of time you spend on certain apps, and you can receive notifications when you reach those limits.

Even better is using Applatch, so you can do more than just lock addictive apps. Use the accountability partner feature to ensure that you don’t have your addictive apps unlocked within the time frame you set unless your accountability partner helps you unlock them. 

This way, you can don’t have to uninstall addictive apps, only to download them again when you can’t resist.

Consider seeking help to stop smartphone addiction if it is severely impacting your life. 

A mental health professional can help you understand the underlying causes of your addiction and develop strategies for managing it. You may also benefit from joining a support group with others who are dealing with similar challenges.


Like every other form of addiction, getting hooked on your smartphone has its consequences. Do not wait for those issues to arise before you cultivate a healthier relationship with your smartphone.

By being aware of the warning signs and taking steps to manage your phone use, you can reclaim your time and improve your overall well-being. 

Do your best to stop smartphone addiction before it controls your life. Also, don’t forget – it’s okay to disconnect and unplug from time to time.

Your mental health will appreciate you for it.

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