It’s a modern-day dilemma: we love our phones, but sometimes it feels like we can’t live without them. If you’re worried that you might be addicted to your phone, you’re not alone. Here are some signs to look for and some solutions to help you find a healthier balance.

Signs of Phone Addiction

Phone addiction, sometimes referred to as “nomophobia” (the fear of being without your mobile phone), is not yet a formal clinical diagnosis, but it is a growing concern. Here are some signs that your phone use may be becoming problematic:

• You can’t stop thinking about your phone: You find yourself constantly thinking about your phone or the apps you use.
• You use your phone to cope: You turn to your phone to deal with negative feelings, such as boredom, loneliness, or stress.
• You experience withdrawal symptoms: You feel anxious, irritable, or even panicked when you can’t access your phone.
• Your phone use is interfering with your daily life: Your phone use is causing problems at work, school, or in your relationships.
• You’ve tried to cut back, but you can’t: You’ve made unsuccessful attempts to reduce your phone use.

Solutions for Finding a Healthier Balance

If you recognize some of these signs in yourself, don’t despair. There are steps you can take to find a healthier balance with your phone:

• Turn off notifications: Notifications are designed to grab your attention and pull you back into your phone. By turning them off, you can take back control of your time and attention.
• Set a timer: When you sit down to watch TV or scroll through social media, set a timer. When the timer goes off, put your phone away and do something else.
• Leave your phone out of the bedroom: The bedroom should be a sanctuary for sleep. Keep your phone out of the bedroom to avoid the temptation to scroll before bed or first thing in the morning.
• Find alternative activities: Make a list of activities you enjoy that don’t involve a screen. This could be anything from reading a book to going for a walk to spending time with friends.
• Seek professional help: If you’re struggling to control your phone use on your own, don’t be afraid to seek professional help. A therapist can help you understand the root causes of your behavior and develop strategies for change.

By taking these steps, you can break free from the cycle of phone addiction and reclaim your time and attention.

Picked up an app for 5 mins and ended up scrolling for hours? ScreenTimer helps you set timer when opening app.