How To Know If You Are Addicted To Your Smartphone And How To Beat It

BERLIN, GERMANY – SEPTEMBER 19: A shopper ltries out the new Apple iPhone 6 at the Apple Store on the first day of sales of the new phone in Germany on September 19, 2014 in Berlin, Germany. Hundreds of people had waited in a line that went around the block through the night in order to be among the first people to buy the new smartphone, which comes in two versions: the Apple iPhone 6 and the somewhat larger Apple iPhone 6 Plus.

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The experts say 'phone addiction' isn't an official medical diagnosis. But, some say there are certain behaviors and feelings one could exhibit that may indicate your lack of control in using your smartphone.

For example, those same experts say if you answer 'yes' to any of the below, you could be a smartphone 'junkie'.

Does your phone use interfere with commitments and relationships?
Do you feel anxiety or irritable if you don't have access to your phone?
Does NOT having your phone negatively impact your ability to think creatively or deeply?

The American Psychological Association says here are a few ways to help if you find you are tearing yourself away from your phone:

1. Know why you want to improve

The American Psychiatric Association's Council on Addiction Psychiatry advises you to set goals and establish why you want to reduce your phone use. Experts say once you can establish your 'why', the consequences of your social and mental health may become more important in your brain. Things like watching a video or being on social media may become less important.

2. Log how long you use your phone

Assessing just how much time you spend on your phone is essential to knowing just what your habits are and how to try to tackle them.

3. Set time limits

Experts suggest that once you know your weaknesses, set up in your smartphone a timer that will tell you you've reached the limit for that days use.

4. Learn your triggers

Try to determine why you use your phone too much. Once you do, look at that behavior and what you get from it. Experts say there is something that makes the behavior rewarding. Define it.

5. Dismiss fears of missing out

The sometimes dreadful FOMO - fear of missing out - can take over your thinking. Experts suggest your ask yourself what is the impact of not knowing immediately what someone is doing. Did you miss a friends birthday? Do you feel disconnected from your friends because you use your phone less? They advise you to come up with other ways to connect with the people you really care about. Also add your friends birthdays to your calendar.

6. Choose healthier activities

Instead of picking up your phone to engage or entertain you, the experts suggest you have other options. For example, read a book, exercise or clean something.

7. Establish no-phone zones

Set aside specific times when you don't use your phone. It may be at mealtimes or evenings. Or even consider certain rooms or locations in the home or office where phone use is not allowed.

8. Sleep hygiene

Experts say avoid having your phone in your room at night as that could lead to scrolling through social media or texting. Most people use their phones for alarm clocks, but experts say you may consider going back to a regular alarm clock.

9. Turn off notifications

Switching off unnecessary notifications can help limit temptations that lead to minutes or hours of unintended screen time.

10. Delete things you can use your laptop for

If you can use your phone apps on your laptop or desktop monitor, instead of your actual smartphone this could be a good way to mitigate temptations and distractions.

Apps Mental Health phone addiction phone junkie Smartphone Social Media

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Janine “JD” Davis: JD The Diva is the spicy, bold, and highly energetic radio and TV personality you hear hosting the midday shift (10 am till 3 pm) each weekday at V 101.9. An award-winning 30-year radio and news journalist, Janine brings her unique style of delivering entertainment, news, and inspiration to the airwaves. From her quick-witted ‘dirt’ on celebrities to the live Facebook mix show featuring JD and her best dance moves to JD’s Inspirational Moments where she shares personal battles and triumphs, JD keeps listeners engaged and entertained. When she’s not on air, you can find JD getting involved in the community and embracing Black-owned businesses and stories online. She enjoys writing about small Black-owned businesses, our HBCUs as a grad herself, and all things supporting women.