Smartphones are incredibly powerful devices that have changed the way we interact with the world. Whether it is staying connected, organising things or doing anything else, smartphones are always handy.
Smartphones are mini computers that help us get things done from booking a taxi, ordering food, shopping, traveling, day to day tasks etc. The list is endless.
However, not all is well with smartphone usage. Excessive smartphone usage is causing stress, lapses of concentration, sleeplessness, eye disorders and many other hazards. Excessive cellphone usage has become an addiction and one that most of us are are blissfully unaware of.
There are several harmful and disturbing effects of smartphone addiction.
Recent research by Android app Locket, monitored how many times its 150,000 users checked their phone in a day. They found that users did this a whopping 110 times a day. Cell phones are making us fidgety & anxious.
“Most people check their phone every 15 minutes or less, even if they have no alerts or notifications,” says Larry Rosen, a psychology professor and author of The Distracted Mind.
Cell phone addiction is a behavioral addiction that is adversely affecting people’s life. According to US National Security Council’s report, 26% of car accidents are caused due to mobile phone use.
According to Deloitte, 85% of Americans check their phones while talking to family or friends. The main reasons for cell phone addiction are as follows:
- Availability of internet: The availability of internet on mobile devices makes people constantly check out notifications, text messages, social media messages, shopping sites etc.
- Ubiquitous computing: The mobile internet is today driving everything from a taxi to your birthday cake. The digital disruptions are causing people to look at online options for everything.
- Gaming: Video games available on the cell phones or smartphones are overwhelming for the young users. The modern phones are well equipped and have advanced capabilities for gaming applications. These games can be gripping.
- Social Media: The social media and its constant buzz can make you go haywire. People don’t even know how much time they spend looking at their facebook, instagram feeds and notifications. And they miss out many important things in the process.
- Information overload: Whatever you wish to do today starts with a google search. There is too much information available and hence people are spending more time looking at options on internet for anything and everything.
Smartphone addiction could be affecting your health adversely. Studies conducted in Radiological Society of North America have shown that Smartphone addiction creates imbalance in brain. Excessive internet & cell phone use affects daily routines, social life, productivity, sleeping patterns and feelings.
Nomophobia is a term for those who live with the fear of being without their smartphone.
So, is everything about your smartphone gloomy? Ofcourse, not. Regulated and moderate usage of smartphone is the order of the digital world. In the era of computing, we need to learn to use devices safely.
It’s time to acknowledge that smartphones are meant for us to use and control, not become a slave to them.
Here we look at how you can curb your smartphone usage:
1. Turn off Notifications
Not all messages are important. And you don’t have to respond instantly to all communications.
People habitually respond to every message they get and with hundreds of notifications, it becomes virtually impossible to keep away from your mobile.
A very simple and powerful way to cut down on distractions is to turn off notifications & alerts. Keep your mobile in silent mode and have only scheduled times for checking your mobile, not impulsively.
2. Get Rid of Apps & Games
Get rid of apps you don’t use & need. The messages and constant notifications from apps can be draining.
Whether it is social media apps like facebook, instagram or several news apps that constantly keep you occupied, you can get rid of them. It will save your time and energy.
Youngsters are particularly fond of gaming apps and compulsively hooked to them. It’s better to remove all games, apps and other distractions from your mobile.
It will eliminate the clutter from your smartphone and more importantly free your mind.
3. Turn phone off before going to bed
Studies show that using your smartphone in bed is detrimental to your well being, the blue light messes with your sleep hormones and causes difficulties in sleeping.
Your brain is a powerful instrument, it needs quiet time and rest. When you stay away from mobile an hour before going to sleep, it relaxes your mind.
Switch off the phone before going to sleep. Also, many people have a habit of looking at their mobile first thing in the morning. Give yourself some time to organise yourself and thoughts, avoid mobile in the morning.
4. Limit Smartphone Usage
In a recent interview, Tony Fadell, former Apple executive who worked on the original iPhone and iPod said “We need to get finer-grain language and start to understand that an iPhone is just a refrigerator, it’s not the addiction.”
The mobile manufacturers like Apple, Google etc are looking at ways to add checks and software to reduce the smartphone usage. These device manufacturers are now monitoring how long you’re using your smartphones and recommend breaks.
You can limit the use of your smartphone only for important work or at specific times in the day. It will give you more control of your time and life.
There are certain apps such as Checky, AppDetox,Flipd etc. for tracking the amount of time you spend on your mobile.
5. Focus on People not phone
Whether you’re having meals with your family or friends, you can do away with your mobile. Instead of spending time staring at the screen of your smartphone, it is better to practice mindful eating or converse with others.
Smartphones are making people less social. Focus on people not your phone by having interesting discussions, meeting them and learning new things.
The smartphone is a great device as long as you control it, but it becomes destructive when it controls you.
