Tips to help control phone dependency:

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• Only use a phone for phone calls.


• Do not order food on a phone.


• Limit text messages.


• Do not use a phone around children.


• Do not look at a phone when in public.


• Do not look at a phone while driving.


• Do not look at a phone when you are bored.

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Limit online shopping. Shop at physical stores.


• Use a physical alarm clock. Instead of a phone.


• Use physical planners and calendars.


• Do not look at a phone when talking with someone in person.

Common causes of phone addictions:

A fear of missing out: If we are not seeing everything all of the time, we may believe that we have missed out on something. It is important to change our mindset and know this. When we stare into a screen all day the only thing that we have missed out on is real life.

Avoidance and distraction: People often use their phones to escape stress, anxiety, boredom, or loneliness. While this provides a temporary distraction, it can prevent us from engaging in the face-to-face interactions that could truly help these feelings.

Algorithmic content: Algorithms curate personalized feeds that are specifically designed to keep us engaged with content that interests us, making it harder to resist .

Behavioral design: Apps are intentionally built to encourage repetitive behaviors, like checking for notifications, and create a "compulsion loop" that gives a sense of immediate gratification. This compulsion loop will constantly leave us drained, making us repeat the loop over and over again. 

Recommendations:

Turn off non-essential notifications: Constant notifications make it harder to disconnect from our devices. Turning off non-essential alerts, like social media notifications, can help reduce the temptation to keep checking a phone. It’s easier to break a screen habit when we not constantly reminded of what’s happening online.

Screen-time tracking and limiting tools can help set a daily time limit for phone usage.

Set phone-free zones: Establishing boundaries is crucial for overcoming screen addiction. Designate specific zones in a home as screen-free areas such as the dining table, bedroom, or bathroom.

Set specific times during the day when phones are not allowed, such as meal times, when spending time with others, or before bed.

Do not try to completely stop using a phone all at once, as this may be overwhelming and lead to relapse. Instead, start by setting boundaries for certain times of the day and gradually increasing the limits.

Consider telling a friend or family member about the goal to reduce phone use and ask them to hold you accountable.

Sticking to these boundaries and limits is one part of building discipline. It may be difficult at first, but it will become easier over time as we develop self-control.

Like any dependency it is a struggle and fight to break free. Do not get discouraged if you stumble along the way. Try your best everyday and know that you are in control of your life.

Set a goal: Try to view a phone for about one hour or less per day.

We believe in you. Don't give up!