سمارٹ حکمت عملی- اپنے سیل فون کی لت کو توڑنے کے لیے-Smart Strategies- to Break Your Cell Phone Addiction l The Life Blogs

Our social, professional, and recreational activities have all become tightly linked to our devices, and the pandemic has only made things worse. For instance, a survey from April found that among the 84 percent of American adults who have used video calls to connect with others since the start of the pandemic, 38 percent reported feeling "worn out or fatigued" from those calls, and 32 percent said they had tried to cut back on their smartphone or internet usage.

Of course, not all smartphone usage is harmful. Adam Alter, a professor of marketing and psychology at New York University's Stern School of Business, claimed that smartphones can occasionally "make us happier, richer, and connect us to other people. Persons in general However, many people want to make cuts, and according to experts, there are effective ways to accomplish so.

An addiction to technology is not harmless. It is linked to anxiety and sadness. Lonely persons are disproportionately the victims of it. The use of smartphones while driving is a contributing factor in 25% of car accidents in the United States today, according to the technology research firm Compare Camp.

Nearly everyone is aware of these issues, but less so the remedies. Similar to how the government discourages cigarette use, some experts recommend taxes to help reduce digital usage. Some people assert that the only way to recover from an addiction is to stop using all technology and give up cold turkey.

Is it possible to get dependent on a smartphone?

Overuse of smartphones can take many different forms. Perhaps you frequently stay up late watching TikTok or Instagram videos. Or it may be challenging to be totally present for others, your work, or yourself due to the allure of your smartphone.

The American Psychiatric Association's official manual of mental disorders does not formally classify excessive phone or screen use as an addiction (or a substance use disorder, as experts like to refer to it). But according to Dr. Anna Lembke, an addiction specialist and professor of psychiatry and behavioral sciences at Stanford University, "there is a rising number of mental health professionals who acknowledge that people can get hooked to their smartphones." 

Whatever you mean by it, many experts agree that there are strategies to cut back on phone use.

Set limits on how often you can use your smartphone.

Drs. Lembke and Alter advised finding alternative, less restrictive strategies to avoid using your phone every day in addition to a screen fast. For example, setting aside the hours before and after work when you don't use your phone at all. Additionally, it can entail keeping your phone out of your bedroom, leaving it in another room, or storing everyone's phones in a box outside the kitchen while dinner is being prepared.

It sounds insignificant, like an antiquated analogue solution. However, decades of psychology research have shown that the objects that are physically nearest to us have the most psychological impact,

Disable your alerts.

Dopamine is a neurotransmitter that has been linked to the majority of addictions. It controls desire and increases in response to external cues like commercials and prompts to engage in enjoyable activities like smoking, gambling, or checking our phones. The most important way that smartphones manipulate our dopamine is through the sounds and banners that alert us when someone has messaged or referenced us, causing us to immediately check for the message to sate our curiosity. 

The answer is straightforward: if you have a smartphone, switch off all notifications barring those you might need to keep employed and the ringer for your mother's call.

Recognize when you start to get distracted.

How frequently does this occur to you? You're in the middle of a hectic day that includes numerous meetings back-to-back, emails, and tight deadlines. You then have a brief, unplanned pause in your day. You pull out your phone and immediately start checking your email, Facebook, the news, or another distraction without even giving it a second thought.

When we are at home, this impulse is even more harmful. It's what makes us say, "Just a minute," while we look blankly at our device in response to our child's desire to play. It's what prompts us to sneakily check our phones every now and then at social gatherings, meals, and key events.  

The science and practice of mindfulness have taught us that the best way to deal with this temptation is to simply become aware. Recognize the emotion of wanting whenever you feel the urge to check the score, stock price, or text. Take note of how it feels.

Set yourself apart physically.

Avoid keeping junk food around the house if you're trying to eat healthy, as this is frequent dietician advice. The concept is that bad food, which you may otherwise choose without giving it any thought, should be difficult.

The phone follows the same logic. Places like the dining room table and the bedroom should be isolated from areas of your house where your phone isn't actually close by. My personal approach is to charge my phone at night in the kitchen before going upstairs to bed. Because of this routine, I never miss my phone as I prepare to go to bed. 

Schedule time to scroll.

Keep with me even though this might seem illogical. A significant portion of excessive device use can be attributed to its mindlessness; in a 2019 study of Australian adults, 80 percent acknowledged using their smartphones "automatically." you understand what I mean Your phone will automatically open if you have 16 seconds to spare while in an elevator or stopped at a red light. You might not even be aware that you are gazing at it; you are only passing the time.

Mindful scrolling is the greatest approach to combat mindless scrolling. Set aside specific hours each day or week to use your smartphone with full attention. During those minutes, focus solely on the phone as if it were your work. Don't do anything else. ""While cleaning the dishes, one should just be washing the dishes, which suggests that while doing so, one should be fully conscious of what one is doing.," says Buddhist master Thich Nhat Hanh in The Miracle of Mindfulness. Such a practice might also make you realize how little you actually like staring at your phone. Studies have shown that mindfulness is particularly beneficial in treating addictions.