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How to Stop Phone Addiction: What You Should Know

Expertly reviewed by Jessica Espanto, LPT, MA, RPsy · Psychology · In Touch Community Services

Written by Jan Alwyn Batara · Updated Jun 08, 2021

How to Stop Phone Addiction: What You Should Know

The Philippines ranks among the countries with the highest number of smartphone users. As of 2019 alone, there were an estimated 74 million smartphone users in the country. While this means that more people in the Philippines are connected, this also carries the problem of phone addiction. What is addiction to your gadgets, and how to stop phone addiction?

how to stop phone addiction

What is Phone Addiction?

Phone addiction is defined simply as being too attached to a smartphone or a cellphone. This means that if a person uses their phone all the time, or has difficulty doing things without their phone being nearby, chances are, they might be addicted to their phone.

Phone addiction has become a widely studied topic ever since cellular phones were invented. And with the internet becoming a part of everyday lives, and smart phones being more affordable, more and more people are succumbing to phone addiction.

This also ties in with internet addiction, wherein people want to stay online and stay connected as much as possible. Because of social networking sites, and apps that people use to connect to the internet, people are becoming too attached to their gadgets.

Read on to learn how to stop phone addiction.

how to stop phone addiction

What Effects Can Phone Addiction Have?

Just like any other type of addiction, phone addiction can have a number of negative effects. This is especially problematic for younger people, since their brains are still developing. This means that they may develop unhealthy phone habits that they can carry into adulthood.

Here are some of the possible effects of phone addiction:

  • People can start to feel anxious or irritable whenever they do not have their phones around.
  • It is possible for loneliness and anxiety to set in if they have a compulsive need to reply to messages or they can also get stressed waiting for people to reply.
  • Information overload is a possible effect of cell phone addiction. This occurs when a person absorbs a large amount of information in a short span of time.
  • A gaming addiction could also develop if the person constantly plays games on their phone.
  • They can sometimes ignore their surroundings or other people around them if they are always on their phone.
  • Phone screens can make it difficult to fall asleep. This can, in turn, lead to insomnia.
  • Personal relationships could suffer if a person is constantly on their phone.
  • Because of these harmful effects, knowing how to stop phone addiction is important.

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    How to stop phone addiction

    Here are some concrete ways to stop phone addiction:

    How to stop phone addiction: Moderate your phone use

    One of the best ways to stop phone addiction is to schedule time away from your phone. A good plan would be to limit phone use only in the afternoon and early evening so that you don’t get too attached to your device.

    Another good way to do this would be to have a spot where you can place your phone whenever you’re not using it. Make it a point to always put your phone back in that spot so that you can discipline yourself to only use your phone if you need to.

    How to stop phone addiction: Go on a digital detox

    These days, people can get overwhelmed by the information they read online. This is where a digital detox comes in.

    A digital detox is basically spending a period of time without touching your gadgets or going online. You could start by taking a few days off from using your gadgets, and gradually extend it to a week. This can include setting your status as ‘offline’ in apps and services.

    By going on a digital detox, you are clearing your mind of distractions, and improving your focus. This is also a good way to wean yourself from smartphone use.

    How to stop phone addiction: Explore other hobbies and interests

    Sometimes, people just use their gadgets because they have nothing else to do. So instead of spending time idly looking at stuff on your phone, why not explore other hobbies and interests?

    Maybe you can learn a new instrument, or play board games with your family. Some people try gardening, or even explore different crafts and hobbies in order to keep themselves busy. These activities are very fulfilling, and can also teach you useful life skills.

    How to stop phone addiction: Read a book

    Books are a great source of entertainment and knowledge. Plus, they don’t cause eye strain, unlike smart phones.

    If you’re looking to wean yourself off of smartphone use, why not try reading a book? Maybe you have a few books that you’ve been planning to read, but just haven’t found the time? The next time you feel the urge to check your phone, why not pick up a book instead?

    How to stop phone addiction: Exercise

    Lastly, exercise is another great way to keep yourself busy and to prevent yourself from being too attached to your phone. Exercise helps you stay fit and healthy, and can also help improve your mental health and overall wellbeing.

    It doesn’t have to be an intense form of exercise, and all you need is 30 minutes each day to feel great!

    Mindful usage

    We use our gadgets to connect with others, get information, express ourselves, and others. Understanding that these are the reasons we use our gadgets may help us use them more mindfully.

    Key takeaway

    Phone addiction is being too attached to your smartphone. It may cause people to become anxious when they do not have their phones, information overload, and difficulty in falling asleep. Addressing phone addiction includes mindful usage of your gadgets, as well as scheduling time away from them.

    Learn more about a Healthy Mind here


    Hello Health Group does not provide medical advice, diagnosis or treatment.

    Expertly reviewed by

    Jessica Espanto, LPT, MA, RPsy

    Psychology · In Touch Community Services

    Written by Jan Alwyn Batara · Updated Jun 08, 2021

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