Cell Phone addiction

Overview
The past couple of years have seen a surge in mobile phone usage.
Smartphones are becoming more and more advanced, now containing
highly addictive apps for texting, shopping, online gaming and social
networking.
Modern advances are regularly criticised by old fashioned
technophobes, but it is time to be honest with ourselves. It is time to
see that smartphone usage can be addictive and it is becoming an
epidemic. You only need to step on a train to see that public transport
now consists of lifeless humans peering down, staring at their phones.
Passengers rarely talk, and if they did, their phone would be firmly in
their hand ready to check during any slight gap in conversation. That
is, if they are even aware that they are being spoken to in the first
place.
Being connected using smartphones does have its benefits in terms of
networking for work and keeping in touch with friends and family. But
when the withdrawal symptoms can be similar to those experienced by
smokers quitting cigarettes, it is clear that phone usage might need to
be rationed right from the start. 
 What Is Smartphone Addiction?
Cellphone addiction is referred to
as a problematic usage of a
cellphone or more than one
cellphone. It is also referred to as
mobile phone dependency
syndrome that exists among a
number of mobile phone users
worldwide. Cellphone
addiction is characterized by
excessive time being spent on the
cellphone until it becomes a
behavioral issue whereby hardly
can one stay away from the
cellphone for a while. There is not
specific duration that constitutes a
cellphone addiction, but one of the
clearest cell phone addiction
symptoms is that you may often
hold your phone in your hand and
don’t even know the reason why.
 Smartphone Addiction Statistics for 2021

Teens and parent smartphone addiction statistics

1. Compared to teens who only spend an hour on electronic

devices daily, teens who spend five or more hours a day on
electronic devices are 71% more likely to exhibit suicide risk
factors. 
2. 47% of parents surveyed believe their child has a
smartphone addiction.
3. Of the teachers surveyed, 67% noticed their students being
negatively distracted by mobile devices.
4. 89% of parents take responsibility for their child’s cell phone
usage.
5. In the 18 to 29 year old age category, 22% of smartphone
using respondents admitted to checking their device every
few minutes. If that doesn’t say phone addiction, what does?
6. 36% of millennials say they spend two or more hours per
workday looking at their phones for personal activities.
7. Adults spend an average of 45 minutes a day on social media
alone.
8. 41% of teenagers feel overwhelmed by the quantity of
notifications they receive on a daily basis.
9. Of parents surveyed in the UK, 46% said they “feel addicted”
to their mobile devices.
10. Rather than in-person interaction, 33% of teens spend more
time socializing with close friends online.
11. 52% of teens sit for long periods of time in silence, on their
smartphones, while hanging out with friends. 
Excessive use can signal a phone addiction

12. When divided by country, Brazil has the highest smartphone

usage—followed by China and then the United States.
13. As of June 2019, 96% of Americans own a cellphone of some
kind — most of them reply to texts within minutes.
14. Approximately one-in-five American adults are “smartphone-
only” internet users. This means that they own a smartphone, but
do not have traditional home internet service.
15. 66% of the population shows signs of nomophobia, the fear of
being without your phone.
16. The average time spent on smartphones a day is 2 hours and
51 minutes. 
17. The average smartphone owner will click, tap or swipe their
phone 2,617 times a day.
18. When leaving their phones at home, 50% of respondents feel
uneasy.
19. 26% of accidents involving cars are caused by cell phone use
while driving.
20. While 58% of smartphone users have admitted to trying to limit
their device usage, only 41% succeeded in lessening their cell
phone addiction.
21. 87% of smartphone users check their device within an hour of
going to sleep or waking up.
22. 69% of smartphone users check their device within the first five
minutes of waking up in the morning.
23. More people have smartphones than toilets on a global scale.
24. 20% of respondents in a smartphone usage survey would rather
go without shoes for a week than be without their phone.
25. Almost 40% of all consumers and 60% of 18-to 34-year-olds
admit to using their phones too much.
26. On average, people will spend 5 years and four months of their
lifetimes on social media.
Daily interruptions from smartphone use

27. On average, smartphone owners unlock their phones 150 times a

day.
28. Over 50% of smartphone owners never switch off their phone.
29. 71% of smartphone owners sleep with or next to their mobile
phone on a typical night.
29. 75% of smartphone users admit that they have texted while
driving at least one time.
31. 40% of adults check their phones while they’re using the
bathroom.
32. 12% of adults use their smartphones in the shower.
33. 44% of adults will check work-related emails while they’re on
vacation.
34. The average smartphone user checks their phone 63 times a day.
35. According to data collected in 2019, 86% of smartphone users will
check their device while in conversations with friends and family.
36. Constant interruptions by alerts and notifications can contribute
to ADD.
37. 84% of working adults in the U.S. use their personal phones
during working hours.
COVID smartphone addiction statistics

38. Internet use, and excessive internet use, has grown with the
COVID-19 pandemic. One Chinese study found 33.37% of users to
have problematic internet use habits.
39. 44.3% of Koreans surveyed said their smartphone use increased
as a result of COVID-19.
40. The same study found the primary purpose of using a
smartphone during COVID-19 was to communicate (49% of
respondents), 47.2% use their smartphone for reading news, 34.6%
for mobile shopping and 29% on photos and videos.
41. There was a 39% increase in daily hourly smartphone use in
2020.
42. 37% of users say they are texting more during COVID-19 than
ever before.
43. Video calling use is up 32% as a result of the COVID-19 pandemic.
44. Shopping app use is up 23% as a result of the COVID-19
pandemic.
Americans and their addiction with phones
 Symptoms

•Insomnia
•Inability to Focus / Complete a
Task
•Stress and Restlessness
•Relationship Stress
•Eye Strain
•Neck Pain
•Social Anxiety
•Escapist Behavior
•Dependence on Digital
Validation
Signs You're Addicted to Your Smartphone

Everyone knows that smartphones make life convenient. They make it

easy to check the weather, find a recipe, stay in touch with friends,
follow the news, or just see what Kim Kardashian had for breakfast.
But for people with nomophobia, smartphones cause more problems
than they solve. Nomophobia is a moniker for smartphone addiction,
short for "no mobile phone phobia." That's right—smartphone
addiction has become enough of an issue that it merits its own word.
In fact, a study by the University of Derby found that one in eight
people are addicted to their phones. And while nomophobia hasn't
made its way into the Diagnostic and Statistical Manual of Mental
Disorders just yet, the signs and symptoms of smartphone addiction
range from the psychological to the physical and are very real for
those suffering. The good news? It's easy to find out if you're addicted
to your smartphone and take measures to scale back before it
becomes a bigger problem. 
You Can't Sleep

Smartphone addiction has been

linked to trouble sleeping.
Research suggests that the blue
light emitted by your phone can
actually disrupt your sleep cycle,
making it harder to fall asleep. If
you find that you can't stop looking
at your phone until the moment
you close your eyes, despite the
fact that it may be interfering with
your sleep, you might be addicted
to your smartphone. 
You're Anxious

Addiction doesn't just mean you

look at your phone a lot. It also
comes with measurable symptoms
that indicate you've become
dependent on your phone in a way
that impedes your everyday life.
For some addicts, this means just
the thought of not having their
phone can cause them anxiety
and actually going without their
phone is a no-go entirely.
You're Stressed Out By Social Media

If you're constantly checking

your phone, you're more likely
to get stressed out by what's
happening on Facebook. Political
arguments on Facebook had a
negative emotional effect on
42% of people who constantly
look at their phone, as opposed
to just 27% of people with
healthier smartphone habits. 
You Can't Stand Still Without Checking Your Phone

The average American checks

their cell phone 47 times each
day, according to research by
Deloitte. That's already quite a
lot, and if you find yourself
looking at your phone above and
beyond that measure, you might
be suffering from nomophobia.
You Lose Time

Do frequently find yourself

snapping back to reality and
realizing you've been lost in
your phone for an extended
period of time? Losing time by
reaching for your phone when
you're bored could be a sign
that you've got a smartphone
problem.
You're Always Distracted

Do you find yourself missing out

on what your friends are up to,
even though you're right there
with them? Giving your phone so
much attention that you find
yourself ignoring the
conversations and people around
can be a sign of smartphone
addiction. On top of that,
conversation is actually a useful
workout for your brain, so when
you pass on talking to your
friends for checking on your
Facebook, you're missing an
opportunity to keep your mind
sharp. 
You Can't Stop Checking In

Social media addiction isn't

quite the same thing as
smartphone addiction, but if you
can't put your phone down
because you're looking at
Facebook or Instagram, it can be
a slippery slope that leads
straight to nomophobia. 
You Text More Than Talk

One of the many deleterious

effects of smartphone addiction
is that you may find yourself
isolated from the real world. If
you find yourself communicating
with people via text more often
than face to face, it's probably
time to turn the phone off and
grab a cup of coffee with a
friend.
You Mindlessly Scroll

Spending hours scrolling through

social media feeds or websites
like a zombie that craves likes
instead of brains is a sign that
you have a problem moderating
the way you use your phone. You
might think you're looking at your
phone because you have "nothing
better to do," but almost anything
is better than killing time looking
at your phone for no good reason.
You Feel Phantom Vibrations

If you have a problem with

smartphone addiction, you
probably know what we're talking
about. You feel your phone
vibrating, but when you check it,
there's nothing there. It could be a
sign that you are so anxious about
not using your phone that your
body eagerly interprets other
stimuli as a message from your
phone. This anxiety can also keep
you from being fully present with
your family or friends.
You Can't Leave Home Without It

If you find yourself without

your phone while you're on
your way to run a simple
errand, do you have to turn
around and go back home to
get it? That kind of
attachment to a device isn't
healthy, and could be a sign of
nomophobia.
You Feel Lonely Without It

Overuse of your phone can

lead to increased feelings of
shyness or loneliness, caused
in no small part by the
isolation you experience when
your entire world exists in a
little computer you hold in your
hand. If you find yourself
feeling lonely even though
you've maxed out your
Facebook friend count, use
your phone to call a friend
instead of posting another
status update.
You Never Eat Alone

When you sit down for dinner

with friends, is the first thing you
do plop your phone down on the
table so you can keep an eye on
it at all times? If so, you're letting
your phone get in the way of
your relationships with your
friends, which is a sign of
addiction.
You Just Can't Quit

Making multiple attempts to cut

back on how much you use your
phone and failing miserably
every single time is a sure sign
of smartphone addiction.
Instead of going cold turkey, try
whittling it down until you reach
your goal amount of daily screen
time. 
Causes of Smartphone Addiction

Now we have smartphones that have more technology in them

than the spacecraft that we sent to the moon 50 years ago. Cellular
concepts have helped us to create significant improvements to
communication and information access in almost every corner of
the world. It took more than a decade for the first phones to reach
the market, but now there are new models coming out every year
from some manufacturers.
From their beginnings as bulky car phones in the 1980s, mobile
phones went on to become multimedia communication devices
with a level of computing power seen in desktops only a short
number of years before.
1. Communication

Mobile phones provide the means

to communicate with friends,
family, coworkers, and indeed
most of the world's population
instantly. Unlike previous
communication devices, they can
be on hand for the caller at all
times and used in any place where
there is a signal.
2. Small and Convenient

They fit easily into your pocket or bag. They don't weigh much. There
are inexpensive models available for those with a limited budget. If the
battery gets low, you can recharge them in your car or plug them into
an electrical outlet using a cable.
3. Photos and Video

Many people don't even own a

camera nowadays because their
phone has all the image and
video capturing capability that
they require. Once the media has
been captured, it can be sent to
others via email, messaging, or
Bluetooth; or posted on the
internet with just a few clicks.
Many phones also offer extras,
such as photo editing.
 5. Fashion and Self-
4. Texting
Expression

Text messaging (also known

as texting) enables people to
communicate with short
written messages. Originally,
phones used SMS technology,
allowing the sending of letters,
numbers, and symbols, but
more recently, MMS
technology has allowed
multimedia, such as photos
and videos, to be sent too.
Texting is a great way to send
someone an important instant
message, as unlike email,
people are more likely to read
their texts straightaway.
Choosing which model of
phone to carry, customizing
things like the ringtone, or
buying a more personal phone
cover have all become a
means of self-expression for
mobile phone owners,
informing others what sort of
person you are.
6. Entertainment

As long as you have your mobile

phone, there is no reason to get
bored. There is a multitude of
games to download and play; you
can read an online article or get
involved with social media to pass
the time. Smartphones allow video
watching, as well as listening to
radio, podcasts, or music. Plus, if
you attend a real-life event, you
can often store your ticket on your
phone to display at the door.
7. Notes and Reminders

Whether it's a shopping list, an important password, or a complicated

set of instructions that would be difficult to memorize, mobile phones
are a great way to carry notes and reminders. These don't always have
to take the form of text or numbers either; you can also use photos,
audio, or video to record important information for later use.

8. Video in Real Time

Many people now like to see the person that they are talking to, as well
as hear the sound of their voice. Live video chat makes this possible.
Real-time video also enables the live streaming of live events across the
internet, as well as to other phones and devices.
9. Calendars and Organization

Mobile phones are great devices for organization, and their calendars
are an excellent way to manage a busy schedule. Your phone will alert
you when you have a doctor's appointment, it is a loved one's
birthday, or simply help you to organize your daily work tasks and
personal schedule.
10. Maps, Navigation, and Travel

Finding our way around has never been easier since phones started
using GPS to direct us to our destinations. Whether driving, cycling,
or walking, we can get live updates on our location, roadworks,
accidents, and other causes of slow-moving traffic, plus information
on nearby facilities, such as restaurants, gas stations, and hotels.
When traveling by plane or train, you can use your phone to explore
timetables, purchase and display your ticket.
11. Online Banking and
Finance
Mobile phones are an excellent
way to organize your finances.
You can check your account
balances, transfer money, and
pay bills, all with just a few
clicks. It's often way more
convenient than going into your
branch or using your computer
at home. There are apps that
tell you your credit rating, how
stocks and shares are doing, and
other economic information.
12. Address Book
and Contacts
Phones enable you to have all
the necessary contact details
for family, friends, and
coworkers in one easy to access
place. There's no reason to
forget or lose any person's
phone number, email address,
or property address. Address
books can be synchronized and
stored online so that if your
phone breaks or is lost, you can
still access them from other
devices.
13. Remote Working

Mobile phones enable work on the move in almost any location. This
allows workers and managers to remain in contact with their base while
out on-site, while traveling between locations, or to communicate with
colleagues and clients when working from home.

14. Emergencies

In the event of an accident, injury, criminal incident, or other

emergency, mobile phones ensure that emergency services, as well as
family and friends, can be contacted immediately. Phones for children
reassure parents and enable them to know where the children are at all
times.
15. Watches and Alarm Clocks

Mobile phones allow you to check

the time whenever you need to,
ruling out the necessity for a watch
or a clock in many circumstances.
Many people also now use their
mobile phones to awaken them
each morning or remind them of an
action they need to take at a
certain time, rather than a
traditional alarm clock.
16. Calculator

Having a calculator 24/7 can come

in very handy, both in the
workplace or outside of work. It's
useful for adding up the bills,
working out invoices, taxation
rates, percentages, and many other
things. Most people no longer use
17. Flashlight/Torch
traditional calculators.

One of the most practical functions of the mobile phone is the

flashlight/torch feature. (The light is called a flashlight in the USA and a
torch in many other English-speaking countries). If you lose something
important in the dark, such as your keys or wallet, or if you cannot see
to unlock the door or read something important, the light from the
phone comes to your aid.
18. Learning and Research

Your mobile phone is like having the world's biggest reference library on
hand everywhere you go. You can search for just about anything in any
situation as long as you have a connection. At the store and unsure
which part your specific model of car needs? Need to translate a phrase
in a foreign language? Need to find a recipe for dinner that night? Your
phone can help you find the answer.
Mobile Phones for Children

The decision regarding when and whether to give a child their own
mobile phone can be a difficult one. Although there are certainly some
downsides, there are also a number of particular advantages of mobile
phones for children.
1. Security
Having information as to where children are and what they are up to
provides parents with the comfort of knowing that their child is safe in
live time. Children feel more at ease when their parents or guardians
are only a text message or phone call away. Children can, therefore,
have some independence without sacrificing their safety.
2. Social Benefits
Mobile phones increase children's opportunities for social engagement.
Social media enables contact with other children that have similar
interests. This can be particularly important for children who live in
isolated areas or have other limitations.
3. Transport and Meet up Arrangements
If a child wants to leave a social or sports event earlier than originally
planned and needs a ride home, they are able to use their phone to
contact their parents. Likewise, if they are running late and need
picking up later, they can message or call without having to wait
around and potentially putting themselves in a vulnerable situation.
4. Technological Experience
The modern world is increasingly dominated by digital technology,
and children need the skills to engage with it. A phone effectively
gives them access to a small computer, where they can learn to
operate apps, use a keyboard, and develop other useful skills.
5. Education
Mobile phones enable access to information that can help children
with school projects, homework, and other learning tasks. Many
schools now offer learning resources online that specifically cater to
this purpose.
Effects Of Mobile Phones

Because mobile phone use is so widespread (it was estimated in

2011 that there were around five billion mobile phone users),
public concerns about the possible health effects of mobile phones
receive a lot of coverage in the media. Because so many people
use mobile phones, medical researchers are concerned that any
associated health risks, even small ones, could cause significant
public health problems.
It is important to understand the risks and possible effects of
mobile phone use, and make up your own mind about how you use
your mobile phone.
1.Teen tendonitis (TTT)

Excess messaging can lead to Teen

Tendonitis (TTT). It causes pain in
the hands, back, and neck due to
poor posture. According to a five-
year cohort study, excessive cell
phone usage is known to result in
musculoskeletal disorders such as
tendonitis and first
carpometacarpal arthritis in the
forearm and thumb.
2. Stress

Having a cell phone will tempt your teen to spend all day talking or
texting instead of doing productive things. Studies have proven that
teens who spend too much of their time with their cell phones are
more prone to stress, anxiety, and depression. Research has also found
that excessive use of smartphones may result in an increased risk of
mental health problems.
3. Sleep loss

Most teens keep their cell phones

nearby while sleeping to respond
to texts and calls and remain
reachable around the clock. This
may lead to sleep interruption
and disruption. Studies have
found that teenagers who use
cellphones after the lights out
experienced increased tiredness.
Also, college students who use
cell phones after the onset of
sleep are reported to be awake
an extra 46 minutes per week.
4. Accidents

Teens tend to attend calls and text while driving, which is proven to be
dangerous. According to the Centres for Disease Control and Prevention
(CDC), teens are more likely to be distracted than drivers of any other
age. So, using a cell phone while driving should be a strict no.
5. Anxiety

Relying on texting as a primary mode of communication can

increase anxiety in teens. Texting is instantly gratifying, but it also
produces anxiety. The instant reply by a friend can bring joy and
elation. But in case of delayed response or no response, this same
pleasure can turn into disappointment. Also, cell phone addiction
can turn into an obsession to check messages and reply
immediately. It may also increase anxiety by creating an illusion
that they had received a message even when there was no
message, making them frequently check their phones.
6. Risk of cancer

Although there’s no clear evidence of the relationship between cell

phone use and cancer, there are some statistically significant
associations in some people. Data collected from five European
countries have shown an increased risk of acoustic neuroma in
those who used a cell phone for ten or more years.
Although there is no clear research supporting the risk of cancer
and cell phone usage, it is said to have a broad range of health
effects.
7. Cyberbullying

According to a study conducted on 13–18-year-olds by Cox

Communications, 15% of children had been cyberbullied online, 10%
had been cyberbullied by cell phone, and 5% had cyberbullied another
person through a cell phone.
According to a survey, cyberbullying makes teenagers sad and
unwilling to attend school. This study has also found that children who
are cyberbullied have a higher risk of psychosomatic problems, such
as frequent headaches, problems falling asleep, a higher rate of
anxiety, and depression.
Cyberbullying is much more difficult to identify than physical bullying
as it tends to be more invisible. Also, the perpetrators can hide behind
the anonymity offered by the internet.
8. False prestige

The latest developments in cell

phones have made it easy for
teenagers to access any
information. Most of the things
projected on social media and the
Internet may not be accurate, but
teenagers who are naive (at their
age) might take them seriously
and get influenced. This might
lead them to live in a fantasy
world and develop false prestige.
Some may also resort to crimes
to fulfill their fantasies.
9. Obesity
Constant usage of cell
phones may also
cause obesity in teenagers.
According to a study
conducted by Harvard T.H
Chan School of Public
Health, teens who spend
more hours a day on cell
phones are more likely to
become obese. The study
further says that teens who
spend more than five hours
a day in front of screens are
43% more likely to get less
sleep or exercise, resulting
in obesity.
10. Vision problems
Increased use of cell phones
is said to cause vision
problems in teenagers. As per
a study conducted on 30
medical students, 83% of
them were found to have cell
phone vision syndrome. The
symptoms include stress,
redness, burning sensation,
blurred vision, and dry eyes
After effects of extensive use of smartphone

Attention Deficit Hyperactivity Disorder: Problem in paying

attention, excessive activity, difficulty in controlling one’s behavior
which may contribute to low self-esteem, troubled relationships and
difficulty at school or work
Depression: A mental health disorder characterised by persistently
depressed mood or loss of interest in activities cause significant
impairment in daily life
Obsessive Compulsive Disorder: Is characterised by unreasonable
thoughts and fears (obsessions) that lead to compulsive behaviour.
OCD often centres on themes such as fear of germs or the need to
arrange objects in a specific manner
 Narcissistic Personality Disorder: Symptoms include excessive
need for admiration, disregard for others’ feelings, an inability to
handle any criticism and a sense of entitlement
After effects of extensive use of smartphone

Hypochondriasis: Symptoms include a long-term and intense fear of

having a serious condition and worry that minor symptoms indicate
something serious. A person may frequently visit or switch doctors.
Schizoaffective and Schizotypal Disorders: Paranoid beliefs,
suspicion, social withdrawal, social isolation & aggression
Body Dysmorphia: People with this disorder may frequently examine
their appearance in a mirror, constantly compare their appearance with
that of others and avoid social situations or photos.
Voyeurism: Voyeurism is the sexual interest in or practice of spying on
people engaged in intimate behaviours such as undressing, sexual
activity or other actions usually considered to be of a private nature
After effects of extensive use of smartphone

FoMO or Fear of Missing Out: The fear that something’s happening

and you’re missing out. A major research by Oxford University
documents how FoMO is linked to general discontent, social anxiety
and stress.
Phantom Ringing Syndrome: Your brain makes you think that your
phone is ringing even when it is not.
Nomophobia or ‘no-mobile phobia’: It’s the anxiety that arises
from not having access to one’s mobile device and ranges from an
uncomfortable feeling to full-blown anxiety due to tech deprivation.
Cybersickness: People feel disoriented and nauseous from a virtual
environment. It happens when our brains get tricked into motion
sickness, when we are not actually moving.
After effects of extensive use of smartphone

Facebook Depression: It’s caused by social interaction or its lack,

especially among young people that is directly linked to the amount of
time they spend on Facebook. It happens when other people post only
good news about themselves—vacations, party pics, fun, etc.—that
creates the false belief among others that everyone else is leading far
happier and successful lives than you (when this may not be the case
at all).
 Internet Addiction Disorder: Also called ‘problematic internet use’,
it happens to those who use the internet excessively and compulsively,
so much that it interferes with one’s daily life.
Online Gaming Addiction: An unhealthy need to access online
games. The American Psychiatric Association has given it the status of
a unique disorder, similar to gambling addiction.
After effects of extensive use of smartphone

 Cyberchondria: People obsessively check the internet for medical

information, adding new anxieties to an existing tendency of
hypochondria.
 Google Effect: We tend to forget a lot of things simply because our
brain knows that all answers are only a few clicks away—on Google.
 Technoference: Digital behaviour drags down our relationships,
interrupts leisure time, conversations, family hours and intimacy in sex
lives
Truman Show Delusion: A kind of narcissistic behaviour, a feeling of
being persecuted along with a sense of being very special, it happens
to overly connected people who lead a lifestyle based on reality TV
and social media
How To Deal With Smartphone Addiction

Smartphone addiction, like other

behavioral addictions, are difficult
to let go of. However, with some
essential measures and taking
some effective steps towards
eliminating the symptoms and
overcoming this problem, one can
easily keep smartphone and
internet usage under control.
These steps are as follows: 
Record your phone usage with an app or a personal diary and set
limits to restrict yourself. If you achieve the limit goal, then reward
yourself with something nice at the end of the day. 
Switch the phone off or use a productivity app that would help you
restrict your smartphone usage during certain times of the day:
Whenever you are trying to be productive, spending time with those
around you, driving, etc., switch your phone off as it is best to do so.
Do not scroll on social media or use the phone before going to sleep:
This will most definitely disrupt your sleep cycle. Instead, pick up a
book to read before going to bed. 
Find out what exactly makes you use the phone so much: It could be
loneliness, or boredom, or a way to cope with bad moods. All these
problems have healthier and more effective solutions, like spending
more time with friends and family, meditating, or picking up a sport to
practice regularly. 
Work upon your self development and coping strategies: Build upon
your social skills that will help you be more confident interacting with
people offline. Social interaction in person is an essential need that we
all have, and online communication simply cannot replace that. Try
coping with your erratic moods in healthier ways such as working out,
practicing relaxation techniques, or seeing a counsellor, etc. instead of
spending time on the internet. 
Find and develop meaningful connections with those that you know in
person: This will help you strengthen your support network. Dedicate
some time to the people you know in real life, especially your family. You
can also opt for volunteering for something good or enroll yourself in a
hobby class or join a book reading or a fitness club. This way, you’d
develop friendships and relationships more organically. 
At the end of the day, if you feel that your smartphone addiction is
taking over you and is disrupting your daily life, then you must see a
mental health professional. Certain therapeutic approaches like
cognitive behavioural therapy, among others, can help you understand
your problem and yourself much more effectively and bring in changes
into your behaviour and thinking patterns.
Modify your smartphone use, step-by-step

For most people, getting control over their smartphone and Internet
use isn’t a case of quitting cold turkey. Think of it more like going on
a diet. Just as you still need to eat, you probably still need to use
your phone for work, school, or to stay in touch with friends. Your
goal should be to cut back to more healthy levels of use.
Set goals for when you can use your smartphone. For example,
you might schedule use for certain times of day, or you could reward
yourself with a certain amount of time on your phone once you’ve
completed a homework assignment or finished a chore, for instance.
Turn off your phone at certain times of the day, such as when
you’re driving, in a meeting, at the gym, having dinner, or playing with
your kids. Don’t take your phone with you to the bathroom.
Don’t bring your phone or tablet to bed. The blue light emitted
by the screens can disrupt your sleep if used within two hours of
bedtime. Turn devices off and leave them in another room overnight to
charge. Instead of reading eBooks on your phone or tablet at night,
pick up a book. You’ll not only sleep better but research shows you’ll
also remember more of what you’ve read.
Replace your smartphone use with healthier activities. If you
are bored and lonely, resisting the urge to use your smartphone can be
very difficult. Have a plan for other ways to fill the time, such as
meditating, reading a book, or chatting with friends in person.
Play the “phone stack” game. Spending time with other
smartphone addicts? Play the “phone stack” game. When you’re
having lunch, dinner, or drinks together, have everyone place their
smartphones face down on the table. Even as the phones buzz and
beep, no one is allowed to grab their device. If someone can’t resist
checking their phone, that person has to pick up the check for
everyone.
Remove social media apps from your phone so you can only
check Facebook, Twitter and the like from your computer. And
remember: what you see of others on social media is rarely an
accurate reflection of their lives—people exaggerate the positive
aspects of their lives, brushing over the doubts and disappointments
that we all experience. Spending less time comparing yourself
unfavorably to these stylized representations can help to boost your
mood and sense of self-worth.
Limit checks. If you compulsively check your phone every few
minutes, wean yourself off by limiting your checks to once every 15
minutes. Then once every 30 minutes, then once an hour. If you need
help, there are apps that can automatically limit when you’re able to
access your phone.
Curb your fear of missing out. Accept that by limiting your
smartphone use, you’re likely going to miss out on certain invitations,
breaking news, or new gossip. There is so much information available
on the Internet, it’s almost impossible to stay on top of everything,
anyway. Accepting this can be liberating and help break your reliance
on technology.
Helping a child or teen with smartphone addiction

Any parent who’s tried to drag a child or teen away from a

smartphone or tablet knows how challenging it can be to separate
kids from social media, messaging apps, or online games and
videos. Youngsters lack the maturity to curb their smartphone use
on their own, but simply confiscating the device can often backfire,
creating anxiety and withdrawal symptoms in your child. Instead,
there are plenty of other ways to help your child find a healthier
balance:
Be a good role model. Children have a strong impulse to imitate,
so it’s important you manage your own smartphone and Internet use.
It’s no good asking your child to unplug at the dinner table while
you’re staring at your own phone or tablet. Don’t let your own
smartphone use distract from parent-child interactions.
Use apps to monitor and limit your child’s smartphone use.
There are a number of apps available that can limit your child’s data
usage or restrict texting and web browsing to certain times of the day.
Other apps can eliminate messaging capabilities while in motion, so
you can prevent your teen using a smartphone while driving.
Create “phone-free” zones. Restrict the use of smartphones or
tablets to a common area of the house where you can keep an eye on
your child’s activity and limit time online. Ban phones from the dinner
table and bedrooms and insist they’re turned off after a certain time
at night.
Encourage other interests and social activities. Get your child
away from screens by exposing them to other hobbies and activities,
such as team sports, Scouts, and after-school clubs. Spend time as a
family unplugged.
Talk to your child about underlying issues. Compulsive
smartphone use can be the sign of deeper problems. Is your child
having problems fitting in? Has there been a recent major change, like
a move or divorce, which is causing stress? Is your child suffering with
other issues at school or home?
Get help. Teenagers often rebel against their parents, but if they
hear the same information from a different authority figure, they may
be more inclined to listen. Try a sports coach, doctor, or respected
family friend. Don’t be afraid to seek professional counseling if you
are concerned about your child’s smartphone use.
Conclusion

We stick to our virtual bubbles and refrain from interacting with

others in the real world, making us live in complete unity.
Smartphone technology and the Internet have contributed to linking
people around the world, but its negative effects are linked to the
excessive and inappropriate use of this technology.
The reason for this is the lack of adequate awareness of the rules of
use and its various positive and negative aspects.
To avoid this, it is advised to take a digital holiday to get rid of
technological toxins, by spending a few days away from the daily
routine, and away from technology and smart devices, in order to re-
link the link with itself, and reduce the levels of stress and fatigue
caused by excessive use of these hardwares.
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