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 you are not seeing everything all of the time, you have missed out on something. It is important to change your mindset and know this. At the end of the day. When you stare into a screen all day the only thing that you 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 you 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 you engaged with content that interests you, 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 you drained, making you 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 your phone. It’s easier to break a screen habit when you’re not constantly reminded of what’s happening online.

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

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

Don't try to completely stop using your 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 your limits.

Consider telling a friend or family member about your goal to reduce phone addiction 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 you develop self-control.

Like any addiction 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!