Share the Love!

Our phones are wonderful devices that keep us connected to loved ones, help us find information quickly and just make our lives easier in general. However, with all that good can also come opportunities for bad. Many, if not most people today are actually struggling with phone addiction. It’s become so normal that we don’t even realize it many times. 

Even though our phones are filled with good and interesting things, if we spend too much time on our phones it is actually taking us away from other joys in life such as connecting with the people in front of us or simply focusing on one task.

Are you struggling with an unhealthy relationship with your phone? This article will you help you figure out if it might be time to take a bit of a break from your phone.

Also check out this Quiz: Are You Spending Too Much Time on Your Phone?

Or this Quiz: What’s Your Secret Addiction?

1. You are constantly on your phone

How often are you actually on your phone each day? Take a moment right now and check your screen time. It’s crazy how often we are on our phones without even realizing it. You an easily spend two hours on Facebook, one hour on Instagram and three hours on You Tube in a day. Not to mention all the texting, games, articles and google searches.

The first step to fixing a problem is identifying you have one and what the main culprits are. If you realize you spend way too much time on Instagram, set an app timer. If you realize you are spending to much time on a particular game you like to play, set a specific time to play it.

2. Whenever you get a notification you have an urge to check it right away

If you hear your phone buzz how long can you wait before checking it? Try it. The next time you get a notification just wait. Do you feel an itch to check it right away? Do you feel like you need to know who or what it is?

Our phones trigger pleasure responses in our brain. Whenever we get a notification we can’t help but wonder who or what it is. Many times when we get a text or message from a friend or loved one it makes us happy. Or if we get a bonus from a game or it’s time to get free coins that triggers a pleasure response.

However, we can become addicted to this. Our brains become so used to the reward of whatever that notification brings. When we hear or see a new one we get the urge to check it and see what new pleasure it brings.

Try not to always check your phone right away whenever you get a new notification. Realize that half of them aren’t even important, many are just an app trying to sell you something, a game trying to get you to play it or a friend who can wait 20 mins for a text back.

3. Your friends point out that you are always on your phone

When you are with your friends do they complain that you are always on your phone?

If so, that’s a sign that you probably need to detach from your phone a bit. If you are hanging out with a friend but you are constantly on your phone, does that even count as hanging out? What’s the point of spending time with someone if you aren’t actually present and paying attention to them?

Yes, phones can enhance our friendships by keeping us connected or even help us bond over cool videos and memes, but if you aren’t even connecting with the people right in front of you because you are stuck on your phone, it’s probably time to put the phone away, at least while you’re hanging out with them.

Make a point to not have your phone out when you are spending quality time with friends. If you are eating a meal, just keep it in your purse or pocket. If you’re doing an activity, focus on that activity while you’re doing it. Your phone will still be there in a few hours but your time with your friend won’t be.  

4. You can’t go long periods without your phone

If you are going to run an errand and you happen to forget your phone at home (and you don’t actually need it), will you turn back to get it or will you just run your errand? How often do you just leave the phone on the charger and go do something else? Are you constantly attached to your phone?

When we are addicted to something we constantly want to have it and when we don’t, we feel uneasy. If you notice that if you don’t have your phone with you and it makes you feel off, then it’s a sign you might be addicted to your phone.

Try spending some time disconnected. Maybe go hiking, camping or even on a social media/phone fast. The idea is to spend some time away from your phone. It will probably be hard at first, but the more often you do it the easier it will become and you will learn that it’s actually quite freeing not being on your phone all the time.

5. You feel like you are missing out if you don’t check your phone

FOMO – Fear of missing out, is actually a real issue for many people. We feel like if we don’t check Facebook we might miss out on an important update from a friend. Or what if someone important calls and we miss it?

There are many things we fear that will miss out on by not keeping our phones nearby and checking them often. The truth is that we actually end up missing out on the things right in front of us when we are too focused on our phones.

Generally, if something is important, you will find out. And even if you don’t see a post or a text right away, it’s usually not a big deal. People can wait. You can call them back.

Realize that you don’t have to worry about missing out on things on your phone because they will be there later on when you check it. Truth is, the present moment will pass you by. You’re actually missing out on more by paying attention to your phone than you are by paying attention to your surroundings and the people are you with.

The next time you are out somewhere, spending time with a friend or even just watching a movie, leave your phone alone. By doing so it will actually open you up to things you are truly missing out on.