10 ways to reduce cell phone and social media addiction

Photo by William Iven

Addiction experts have found evidence that we are building more and more addicted behaviors around technology. In our society, we are carrying our mobile devices all day, every day. We all have easy access to create the cravings and satisfy the addiction.

Americans pick up their phones on an average every 12 minutes. Brain research studies point out that our brain is getting hooked to the positive feeling and reward we feel when we get a like in social media. 

If you want to reduce or control your phone or social media addiction, consider the following:

  1. Don’t carry your phone in your hand and with you at all times. Out of sight, out of mind. 
  2. Turn off alerts or notifications of posts. Keeping notifications will continue feeding the cravings.
  3. Install phone apps that restrict the minutes you use daily. Set a time daily to use social media, and when your time is up, put the phone away.
  4. Limit the number of times that you check your email a day. Consider twice or three times a day. 
  5. If possible, do not check your email on your phone. Do it on your computer as it will help you stick to your email limit.
  6. Limit your phone use to phone calls and texting.
  7. Find substitute behaviors and write a list. Pick a bunch of things that you can do when you feel bored or stressed. Draw, read a book, dance, sing, or start a hobby. 
  8. Journal your experience. Write about your social media consumption and how you are feeling about the process of breaking them. 
  9. Make a plan to deal with triggers. Pay attention to your behavior patterns and the things that feed the craving and your addiction. Figure out how to prevent them or modify them.
  10. Start a meditation practice. Mind training will help you increase your awareness of your cravings. It will reduce stress and will strengthen your will power against your social media addiction.

One quote

“Social media not only snatches your time, but it also teaches you attention deficiency.”

Neeraj Agnihotri

One question

Which tips can you start to implement today?

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