Lesson 7 of 11
In Progress

Regaining Control

There is hope! You most definitely can gain control over your addiction.

The related information above was not meant to disturb you or cause you to look at the world in a pessimistic way. You should be optimistic about your outlook. Humans got themselves into this position, and with some discipline, can get themselves out! The information has merely been provided to urge the seriousness of the issue and provide societal context so the reader can understand exactly how insidious and wide-spread phone addiction truly is.

 The information is intended to bring the jarring reality to the surface so that you can be motivated to bring more conscious awareness to your every-day actions and change your habits. Too often, because of the way the world is now set up, people brush aside these concerns because it has become such a main-stream way to live life.

As described above, it is considered “the norm” to spend almost half of the day looking at some type of screen. People don’t consider this to be a serious issue, but that is because the issue itself has taken root in so many people that it is hard to see the forest through the trees.

Now that it has been established that not only is phone addiction a very real and extremely detrimental phenomenon but that it is something that needs immediate attention and a communal effort to solve, the real work can being. Becoming informed is the first step in addressing the issue of phone addiction and starting the healing process.

Starting New Hobbies

So you have gotten this far into the material – this is no easy feat, and you should be proud of yourself for committing to increasing the wellness level of your life. You have come a long way from what you may have arrived at this reading originally. You have learned a lot.

 Now to address the question that must be on your mind: “What am I supposed to do next?” The short answer is this – get to know yourself!

Discover the things that make you happy, or that can take your mind off of feelings of anxiety and depression. Re-visit hobbies that you once used to have the time for but somehow previously couldn’t find enough hours in the day to pursue fully. You will find that once you commit to overcoming your phone addiction, you will be trying not to use your devices as much as you used to.

This will leave you with plenty of free time to develop hobbies! Hobbies are a wonderful way to relieve stress, free your mind from overwhelming thoughts, and hone in on a skill that can enhance your life. Hobbies can become very healthy habits that you can enjoy practicing throughout your life.

Hobbies will become a healthy habit. This habit will gradually replace the toxic habit of constantly being on your devices. Habits are behaviors that become ingrained into your daily practices by repeating them consistently. Some habits are developed unconsciously – this is exactly how something like phone addiction develops.

Healthy habits, such as hobbies, can be developed consciously and intentionally. These are the best type of habits to develop, as they stimulate your mind and have the ability to rebuild your confidence and sense of trust in yourself. You can change your life, if only by starting with something as carefree as picking up an engaging hobby.

There are so many different types of hobbies you can discover!

Some people who are more academically minded would rather spend time reading or perhaps writing, to keep the mind busy and the intellect sharp. Other people who are more artistically inclined enjoy activities such as sketching, painting, or interior designing. Different types of crafts such as crocheting, knitting, wood-working, making collages and vision boards, or even baking can be wonderful options.

 It is especially soothing to work with your hands to create something. Experts agree that working with physical materials to create something can be very relaxing to the mind. These actions can not only be conducive to a more relaxed lifestyle, but they can also benefit you in secondary ways.

Picking up a dedicated hobby and creating something can lead to a promising career in the future. You are not only passing time, as you would be scrolling on your phone or watching a movie, but you are building a skill set. When you are using a device and absorbing content created by other people, you are engaging in passively interacting with the world. This lulls you into a state of mind that is parallel with sleeping.

However, when you are putting effort into doing something that is changing constantly, you are engaging in actively interacting with the world. This kind of interaction is like when you are focused on writing something, or making something. This level of concentration fosters something that is referred to as a “flow state.” This is when you are completely immersed in the experience and don’t even notice the time passing.

When you are actively interacting with the world, not noticing time passing is a good thing. When you are passively interacting with the world, you may not notice time pass either but this is more negative because you are not doing anything – it is almost like you are asleep with your eyes open.

Developing a hobby can endow you with the necessary life skills and revitalize your energy. These hobbies can provide you with an option to create an income for yourself and create a business. You will feel like a new person after you start to develop these kinds of habits because you will find a new sense of power and be proud of your abilities and talents.

Deleting Addictive Apps

 It would be very out of touch to say that you will never touch your phone again. Of course, some people live off-grid and have no connection with the modern world. It is possible, but it is not likely that this is a viable option for everyone in the modern world.

You will have to interact with your phone at some point. Due to the nature of the way the world is set up, your phone is a tool that you will have to use throughout the day. The goal however is to ensure that you have a healthy relationship with this tool and do not become dependent upon it to cope and get through the day.

After reading all of the ominous statistics about phone use and addiction, you may be worried. This is not a cause for panic! In truth, you are aiming to integrate yourself in a way where you can use your phone for the task at hand that you need to use it for without becoming a slave to your impulses.

 You have the information – now you need to put that knowledge into action. After reading this information, you should have a general understanding of what type of social media applications are addictive and what makes something easy to become addicted to. You have to learn discipline and how to police your phone activity.

There will not be someone who can help you better than you can help yourself. Take responsibility for yourself and your addiction, and put matters in your own hands – literally, put your phone in your hands. Now, find the strength and the willpower to delete all your addictive apps!

You can always re-download these apps if you feel better about your problem further down the line in your recovery process, so don’t be alarmed. You will not be losing anything, although it may seem that way at first. You will only be gaining more control over your mind and your impulses.

It is necessary, especially at the early stages of your healing and behavior modification routine, that you immediately delete any addictive social media apps.

The more often you interact with these apps, the more likely you will cave in and use them. When you use your phone for simple tasks, even just knowing and being aware that the apps are easily accessible on your home screen, will tempt you. Plus, while the apps are still downloaded to your devices, they can potentially send you alerts and notifications, which will tempt you even more.

 You may swear off social media on the first day, adamant that you will never return to be controlled by that out-of-control impulse. And yet somehow by lunchtime the next day you might consider taking a peek at your direct messages. Just for a second, you may say to yourself, a tiny peek wouldn’t hurt. However, giving in to this impulse will become the beginning of the end of your success.

Don’t do this to yourself! Cut out the excess, trim the fat, and delete these addictive apps! You are much better off, and you will feel a load off your shoulders once you do. Your digital space will also be less cluttered, which means so will your mind. You will be impressed by your dedication, and it will propel you down the path to overcoming addiction.

Putting the Phone Away

As stated earlier in the text, one of the major keys to tamping down your excessive device usage is by simply putting it away. This honestly the action that will take you the least effort to do. If you are not around your phone, you will not be tempted to use it as frequently.

 If you are truly committed to beating cell phone addiction, then you have to substitute the time you normally would be looking at a screen with something else. This “something else” can be anything else that does not involve a digital device. It is recommended that you commit seriously and be honest with yourself. This is the only way you can overcome nomophobia.

 Keep your phone in your purse or your bag instead of in your pocket. Not only will you have a decreased chance of damaging or losing your precious device, but now you will not be constantly distracted by its presence.

Similarly, when you are at work, turn your phone on “do not disturb” and keep it in your locker or cubby. The same advice can be applied to studying or when you are in class. You will increase your productivity and have a clear head for a day at work or task at hand.

You may argue that you need to be available in case something randomly happens to your loved ones. In the case of emergencies, this silencing feature ensures phone calls will be received if you receive more than one from the same caller. A very important point of advice is also to keep your phone in a completely different room than the one you are sleeping in. Very successful entrepreneurs and celebrities follow this practice sternly. This is key to getting a good night’s sleep and resetting your mentality. Many healthy residual side effects are produced by leaving your phone in another room.

One reason to keep your phone out of the bedroom is so that when your alarm goes off in the morning, you will be forced to get out of bed. This is a good motivational trick “early birds” use to get ready for the day. You are more likely to stay awake and start your morning routine if you force yourself to leave the comfort of being under your covers and walk the distance to your alarm.

Another great reason for leaving your phone in another room before you go to bed is so that you are not tempted to use it before you go to sleep or in the middle of the night. Scientists have shown that the blue light that is emitted from device screens can delay the brain’s ability to produce melatonin, which is a hormone that helps you fall asleep. Specialists recommend that you stop using devices an hour or two before you are ready to sleep.